Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Showing 1-20 of 470 items.
Salt or table salt sprinkled with salt shaker on a wooden table — generally we salt too much.
© Bought from Sabine Hürdler, fotolia
  • 0 kCal
  • Water 0.2%
  • 00/00/00
  • Ω-6 (LA) 0 g
  • Ω-3 (ALA) 0 g
We consume far too much table salt (cooking salt). See text. It takes three months for the taste buds to become more sensitive to salt so that we need less.
Black pepper (Piper nigrum), black peppercorns on a table and spoon with crushed pepper.
© Bought from amy_lv, fotolia
  • 251 kCal
  • Water 12.5%
  • 82/13/04
  • Ω-6 (LA) 0.69 g
  • Ω-3 (ALA) 0.15 g
Black pepper: read about the differences between black, green, white, and red pepper in the link. Pepper owes its spicy heat primarily to the alkaloid piperine.
Tap water (drinking water): a young girl drinking water from the kitchen tap.
© Bought from gemenacom, fotolia
  • 0 kCal
  • Water 99.9%
  • 00/00/00
  • Ω-6 (LA) 0 g
  • Ω-3 (ALA) 0 g
The quality of drinking water (tap and mineral water) varies greatly by location and can contain contaminants.
Garlic, raw - Allium sativum: foreground bowl of garlic cloves, background whole onions.
© Bought from tumsubin, fotolia
  • 149 kCal
  • Water 58.6%
  • 83/16/01
  • Ω-6 (LA) 0.23 g
  • Ω-3 (ALA) 0.02 g
The claim that eating garlic reduces cholesterol is controversial. However, it is an accepted fact that garlic lowers the risk of colon cancer. See text.
Onion raw, untreated - Allium cepa: young female seller shows us a handful of yellow onions.
© Bought from JackF, fotolia
  • 40 kCal
  • Water 89.1%
  • 89/10/01
  • Ω-6 (LA) 0.01 g
  • Ω-3 (ALA) 0.00 g
Onions have antibacterial effects and lower blood pressure, blood sugar, and blood lipids. The small intestine cannot digest fractans, which is why gas occurs.
Walnuts—Juglans regia: Walnuts in a small copper pot and scattered on a table.
© Bought from Melica, fotolia
  • 654 kCal
  • Water 4.1%
  • 15/16/69
  • Ω-6 (LA) 38 g
  • Ω-3 (ALA) 9.1 g
Walnuts are the nuts that have the highest concentration of omega-3 fatty acids (linoleic acid). Walnuts help protect against cardiovascular diseases. See text.
Oil: Olive oil in glass containers (front left) next to olives in wooden bowls.
© Bought from Jag_cz, fotolia
  • 884 kCal
  • Water 0.0%
  • 00/00/100
  • Ω-6 (LA) 8.8 g
  • Ω-3 (ALA) 0.76 g
Olive oil is given too much importance even though, for example, canola oil contains three times less omega-3. We also use too much oil.
Carrots, raw - Daucus carota - Girl in the garden with a bunch of fresh carrots in her hand.
© Bought from Tatyana Gladskih, fotolia
  • 41 kCal
  • Water 88.3%
  • 89/09/02
  • Ω-6 (LA) 0.12 g
  • Ω-3 (ALA) 0.00 g
Carrots are a low-calorie vegetable with a relatively high level of carotenoids. They can be used to make either raw or cooked recipes.
Lemon juice, raw: The glass pitcher with a handle contains lemon juice diluted with water. In the background to the left are two lemon halves and  glasses.
© Bought from karandaev, fotolia
  • 22 kCal
  • Water 92.3%
  • 92/05/03
  • Ω-6 (LA) 0.01 g
  • Ω-3 (ALA) 0.01 g
Lemon juice in its raw form is used frequently to give a dish or drink a fresh, clean taste. Thanks to its antioxidants, it is effective against discoloration.
Parsley, fresh - Petroselinum crispum - in a pot on a white window sill, left a watering can.
© Bought from dusk, fotolia
  • 36 kCal
  • Water 87.7%
  • 63/29/08
  • Ω-6 (LA) 0.12 g
  • Ω-3 (ALA) 0.01 g
Fresh parsley (flat-leaf, curly-leaf or garden parsley) add flavor, vitamins and very important phytochemicals to your favorite dishes.
Ginger, raw - Zingiber officinale: A wooden bowl containing ground ginger is on the left. Ginger is usually purchased as fresh ginger root, shown on the right.
© Bought from sriba3, fotolia
  • 80 kCal
  • Water 78.9%
  • 87/09/04
  • Ω-6 (LA) 0.12 g
  • Ω-3 (ALA) 0.03 g
Ginger is used as a spice and a medicinal plant (e.g., to treat gastrointestinal problems). It owes its distinctive spicy and citrus flavor mainly to gingerol.
Cilantro (fresh coriander): Leaves in a small wooden bowl with some coriander seeds in front of it.
© Bought from sommai, fotolia
  • 23 kCal
  • Water 92.2%
  • 58/34/08
  • Ω-6 (LA) 0.04 g
  • Ω-3 (ALA) 0 g
Green cilantro (coriander) has a lemony, peppery smell and a sweet and sour flavor; some people think it has an unpleasant soapy taste.
Sea salt in a burlap sack and wooden containers. Sea salt is produced from sea water collected in salt evaporation ponds. Sea salt does not contain iodine.
© Bought from AlenKadr, fotolia
  • 0 kCal
  • Water 4.9%
  • 00/00/00
  • Ω-6 (LA) 0 g
  • Ω-3 (ALA) 0 g
Sea salt from evaporated salt water is collected in salt evaporation ponds. The most well known type on the market is Fleur de Sel, which is harvested by hand.
Fresh unpeeled lemon, to the left of it a glass containing lemon juice. In the background are a citrus reamer (on the left) and a lemon juicer (to the right).
© Bought from Africa Studio, fotolia
  • 29 kCal
  • Water 89.0%
  • 87/10/03
  • Ω-6 (LA) 0.06 g
  • Ω-3 (ALA) 0.03 g
The nutritional value of lemons without the peel is lower. Only use the peel if the lemon is organic — the peel contains more nutrients than the pulp or juice.
Canola oil in a small bottle surrounded by canola flowers. Canola oil is processed from ripe seeds.
© Bought from photocrew, fotolia
  • 884 kCal
  • Water 0.0%
  • 00/00/100
  • Ω-6 (LA) 19 g
  • Ω-3 (ALA) 9.1 g
Canola oil contains a significantly higher amount of essential fatty acids than, for example, olive oil. It is used primarily as a cooking oil and in margarine.
Brown flax seeds in a wooden bowl, flax flower on the right: Linum usitatissimum.
© Bought from nikolaydonetsk, fotolia
  • 534 kCal
  • Water 7.0%
  • 32/20/47
  • Ω-6 (LA) 5.9 g
  • Ω-3 (ALA) 23 g
With 23g/100g of ALA, raw flaxseed (linseed) has the highest concentration of omega-3 fatty acids of all the better known plant seeds. Choose organic.
Sweet peppers, Capsicum annuum, raw: red, yellow and green on a wooden plate.
© Bought from naltik, fotolia
  • 31 kCal
  • Water 92.2%
  • 82/14/04
  • Ω-6 (LA) 0.04 g
  • Ω-3 (ALA) 0.02 g
Unlike chilli peppers, bell peppers are not spicy, but instead have a mild sweetness. They are available in green, yellow, and red. See text.
Tomato, red, ripe, raw - Solanum lycopersicum: a gardener is harvesting in the greenhouse.
© Bought from industrieblick, fotolia
  • 18 kCal
  • Water 94.5%
  • 78/18/04
  • Ω-6 (LA) 0.08 g
  • Ω-3 (ALA) 0.00 g
Ripe red tomatoes (raw) are used both for preparing cooked and raw foods and are also processed to make tomato juice, ketchup, tomato paste, and tomato sauce.
Ground cinnamon—Cinnamomum aromaticum—with cinnamon sticks and two unrelated leaves on top.
© Bought from Floydine, fotolia
  • 247 kCal
  • Water 10.6%
  • 94/05/01
  • Ω-6 (LA) 0.04 g
  • Ω-3 (ALA) 0.01 g
Ground cinnamon is used to flavor a variety of dishes. The substance coumarin, which is found in higher levels in cheap cinnamon, may be harmful to your health.
Ripe cashew apples with the nuts on a table. Cashews are usually not raw!
© Bought from paulovilela, fotolia
  • 553 kCal
  • Water 5.2%
  • 33/20/48
  • Ω-6 (LA) 7.8 g
  • Ω-3 (ALA) 0.06 g
Cashews (cashew nuts, cashew kernels) sold at the grocery store are seldom raw. Heat is used to remove the toxic cardol oil they contain.