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 41-60 of 470 items.
Coriander seed, (Coriandrum sativum): wooden scoop and bowl, cilantro plant on the left in the back.
© Bought from sommai, fotolia
  • 298 kCal
  • Water 8.9%
  • 65/15/21
  • Ω-6 (LA) 1.8 g
  • Ω-3 (ALA) 0 g
Coriander seeds are often sold as a ground spice. The essential oils linalool and geraniol give the spice its characteristic smell.
Soy sauce (Genen Shoyu), low salt in square white ceramic bowl with chop sticks next to it.
© Bought from tycoon101, fotolia
  • 94 kCal
  • Water 72.5%
  • 42/58/00
  • Ω-6 (LA) 0 g
  • Ω-3 (ALA) 0 g
Genen shoyu contains substantially less salt than traditional soy sauce. It is therefore better suited for dishes that already contain a high level of salt.
Wooden spoon with grated nutmeg and a partly grated nutmeg next to it.
© Bought from andregric, fotolia
  • 525 kCal
  • Water 6.2%
  • 54/06/40
  • Ω-6 (LA) 0.35 g
  • Ω-3 (ALA) 0 g
Nutmeg, ground or grated, are discussed here together as they are very similar. Nutmeg should be used in small quantities as it can otherwise be toxic.
Bay leaf—Laurus nobilis: Two bay leaves are on the left, and a wooden measuring scoop with crushed bay leaves is on the right.
© Bought from andriigorulko, fotolia
  • 313 kCal
  • Water 5.4%
  • 82/08/09
  • Ω-6 (LA) 1.2 g
  • Ω-3 (ALA) 1.0 g
Fresh bay leaves are shiny and dark green on top with lighter undersides. They can be used fresh and dried. Bay leaves have a bitter or peppery flavor.
Vegan vegetable broth — extra low in salt — in a white ceramic bowl,  ingredients in the background.
© Bought from whiteaster, fotolia
  • 15 kCal
  • Water 95.0%
  • 85/13/02
  • Ω-6 (LA) 0 g
  • Ω-3 (ALA) 0 g
In contrast to most vegetable broths, this version contains very little salt. And it can be prepared in just a few steps.
A bunch of fresh organic basil, on a wood background (Ocimum basilicum).
© Bought from Billion Photos, Shutterstock
  • 23 kCal
  • Water 92.1%
  • 41/49/10
  • Ω-6 (LA) 0.07 g
  • Ω-3 (ALA) 0.32 g
Fresh basil (organic) is a popular spice in Mediterranean cuisine. The leaves are more aromatic raw (fresh) than cooked or dried.
Vegetables, raw, untreated: spinach, raw (Spinacia oleracea)
© CC-by-sa 3.0, Rameshng, Wikimedia
  • 23 kCal
  • Water 91.4%
  • 53/42/06
  • Ω-6 (LA) 0.03 g
  • Ω-3 (ALA) 0.14 g
Spinach is rich in vitamins and minerals. Although spinach contains high levels of oxalic acid, eating raw spinach in moderation is not bad for your health.
Glass container and wooden spoon with coconut oil — pieces of coconut in  the foreground.
© Bought from pilipphoto, fotolia
  • 892 kCal
  • Water 0.0%
  • 00/00/100
  • Ω-6 (LA) 1.7 g
  • Ω-3 (ALA) 0.02 g
Coconut oil (coconut butter) is solid at room temperature. It consists mainly of triglycerides and contains 82 % or more saturated fatty acids.
Cherry tomatoes weigh 18 grams on average; in comparison, a tomato weighs about 110 grams.
© CC-by-sa 2.0, Ernst Erb, Stiftung Gesundheit und Ernährung Schweiz
  • 18 kCal
  • Water 94.5%
  • 78/18/04
  • Ω-6 (LA) 0.08 g
  • Ω-3 (ALA) 0.00 g
Cherry tomatoes originated in Mexico and are smaller than garden tomatoes. They can be round or oval, are very flavorful, and need to be stored in a cool place.
Chili flakes (Capsicum annuum), a small pile on a white background.
© CC-by-sa 3.0, Andreas Kaiser (Anka), Neu-Ulm Pfuhl, Germany, Kochwiki
  • 324 kCal
  • Water 7.2%
  • 81/12/07
  • Ω-6 (LA) 3.1 g
  • Ω-3 (ALA) 0.02 g
Chili flakes are available with or without seeds. Similar to chili powder, they are used to increase the spiciness of a wide range of dishes, sauces, and dips.
Dried chia seeds in a hexagonal bowl with awooden spoon (Salvia hispanica)
© Bought from Alexander Ruiz, fotolia
  • 486 kCal
  • Water 5.8%
  • 47/19/34
  • Ω-6 (LA) 5.8 g
  • Ω-3 (ALA) 18 g
Chia seeds are usually not organic but raw. They are very similar to flaxseeds in that they are rich in omega-3 fatty acids and antioxidants.
Bananas (Musa acuminata Colla): A peeled banana and banana chunks in the foreground, banana bunch.
© Bought from nata_vkusidey, fotolia
  • 89 kCal
  • Water 74.9%
  • 94/04/01
  • Ω-6 (LA) 0.05 g
  • Ω-3 (ALA) 0.03 g
Bananas provide a balanced combination of carbohydrates but do not contain the fats that are important for your nerves and brain. Seek for organic bananas.
Mustard seeds, processed to paste, in lockable glass container such as preserving jar (Weck jar).
© Bought from bilderhexchen, fotolia
  • 60 kCal
  • Water 83.7%
  • 45/29/26
  • Ω-6 (LA) 0.36 g
  • Ω-3 (ALA) 0.37 g
Mustard seed is blended with water, vinegar, and salt to form a yellow paste, which we call mustard. It serves as a savory ingredient for a variety of dishes.
Raw sweet potatoes, one of which cut open on old wooden surface. Ipomoea batatas.
© Bought from karepa, fotolia
  • 86 kCal
  • Water 77.3%
  • 93/07/00
  • Ω-6 (LA) 0.01 g
  • Ω-3 (ALA) 0.00 g
Unlike regular potatoes, sweet potatoes are not part of the nightshade family. They owe their sweet flavor to the natural sugars they contain.
Cucumber with skin—Cucumis sativus: two hothouse or English cucumbers on the vine.
© GFDL 1.2, Rasbak at Dutch Wikipedia
  • 15 kCal
  • Water 95.2%
  • 83/15/03
  • Ω-6 (LA) 0.03 g
  • Ω-3 (ALA) 0.00 g
Cucumbers contain up to 90% water. In Europe, they are usually served raw and with skin (e.g., in salads), whereas they are also served as a warm side in Asia.
Mango, raw - Mangifera indica: Cut into pieces (in wooden container), in front of a whole mango.
© Bought from volff, fotolia
  • 60 kCal
  • Water 83.5%
  • 93/05/02
  • Ω-6 (LA) 0.02 g
  • Ω-3 (ALA) 0.05 g
Mangoes can be eaten both raw and cooked. Usually, the fruit is processed into juice, compote, marmelade, ice cream, or any other of a variety of possibilities.
Tied bundle of kale (Brassica oleracea) on a white background.
© CC-0 1.0, Evan-Amos, Wikipedia
  • 49 kCal
  • Water 84.0%
  • 63/31/07
  • Ω-6 (LA) 0.14 g
  • Ω-3 (ALA) 0.18 g
Kale is one of foods that is richest in vitamin C, but it also offers so much more. Depending on the recipe, it can be used raw, cooked, or even baked.
A young gardener is displaying a bundle of fresh red beets—Beta vulgaris.
© Bought from mimagephotos, fotolia
  • 43 kCal
  • Water 87.6%
  • 84/14/01
  • Ω-6 (LA) 0.06 g
  • Ω-3 (ALA) 0.00 g
Red beets are particularly well known for their deep red color. They can be eaten raw or cooked and can lower blood pressure thanks to an enzyme they contain.
Raw, untreated shallots (Allium ascalonicum) on a pile.
© CC-0 1.0, Hans Braxmeier, Wikimedia
  • 72 kCal
  • Water 79.8%
  • 87/13/01
  • Ω-6 (LA) 0.04 g
  • Ω-3 (ALA) 0.00 g
The flavor of shallots comes out best in raw dishes. The substances they contain seem to reduce the risk of stomach cancer and have an anti-inflammatory effect.
Fresh thyme (Thymus vulgaris) as a bundle on a light background.
© Public Domain, Evan-Amos, Wikipedia
  • 101 kCal
  • Water 65.1%
  • 77/18/05
  • Ω-6 (LA) 0.08 g
  • Ω-3 (ALA) 0.45 g
Thyme is a particularly healthy spice thanks to the essential oil it contains. It can be used to treat colds, congestion, whooping cough, and bronchitis.