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FOOD SOURCES FOR VITAMINS AND MINERALS

When it comes to vitamins and minerals, you probably want to know:
How much do you need, and what foods provide them?

This list will help you understand the key nutrients, their food sources, and how much you should aim for each day.

GLOBAL WELLNESS INGREDIENTS: HEALTHY, HEALING FOODS FOR EVERY RETREAT

SOUTHEAST ASIA:

Southeast Asia has a variety of herbs, spices, and products used in Southeast Asia that cater to wellness and healthy diets. Here's a breakdown of some of the
most special and interesting herbs, spices, and products commonly used in Southeast Asia for
healthy culinary experiences:

Herbs

Lemongrass
- Benefits: Aids digestion, reduces stress, and detoxifies the body. Known for its refreshing citrusy flavor.
- Usage: Teas, soups, salads, and curries.
Turmeric
- Benefits: Anti-inflammatory, antioxidant, supports heart health, and boosts immunity.
- Usage: Curries, smoothies, rice dishes, and teas.
Basil (Thai Basil)
- Benefits: Antibacterial, anti-inflammatory, and promotes digestive health.
- Usage: Stir-fries, salads, and garnishes in Thai and Vietnamese cuisine.
Coriander/Cilantro
- Benefits: Rich in antioxidants, promotes digestion, and detoxifies the body.
- Usage: Garnish, salads, and sauces.
Mint
- Benefits: Eases digestion, calms the stomach, and relieves headaches.
- Usage: Teas, salads, and garnishes in Southeast Asian dishes.
Ginger
- Benefits: Anti-inflammatory, aids digestion, and boosts metabolism.
- Usage: Soups, teas, smoothies, and stir-fries.
Kaffir Lime Leaves
- Benefits: Rich in antioxidants, supports digestion, and is a natural detoxifier.
- Usage: Soups, curries, salads, and teas.
Thai Chili
- Benefits: Boosts metabolism, aids digestion, and helps with pain relief.
- Usage: Curries, stir-fries, and sauces.
Gotu Kola (Centella Asiatica)
- Benefits: Improves circulation, boosts cognitive function, and aids in healing.
- Usage: Herbal teas and salads.
Lemongrass Mint (Vietnamese Mint)
- Benefits: Relieves headaches, aids digestion, and acts as a detoxifier.
- Usage: Teas and salads.

Spices

Cumin
- Benefits: Improves digestion, boosts immunity, and has anti-inflammatory properties.
- Usage: Curries, soups, and rice dishes.
Cardamom
- Benefits: Supports digestion, relieves nausea, and enhances metabolism.
- Usage: Teas, curries, and desserts.
Cloves
- Benefits: Antioxidant-rich, promotes dental health, and aids in digestion.
- Usage: In spice blends, teas, and curries.
Cinnamon
- Benefits: Balances blood sugar, aids digestion, and boosts heart health.
- Usage: Desserts, teas, and curries.
Star Anise
- Benefits: Improves digestion, relieves bloating, and supports respiratory health.
- Usage: In soups, stews, and teas.
Fennel Seeds
- Benefits: Aids digestion, reduces bloating, and supports weight loss.
- Usage: Curries, soups, and teas.
Chili Powder (Bird’s Eye Chili)
- Benefits: Boosts metabolism, helps with weight management, and reduces pain.
- Usage: Sauces, curries, and soups.
Mace
- Benefits: Antibacterial, anti-inflammatory, and aids digestion.
- Usage: Curry dishes, soups, and stews.
Nutmeg
- Benefits: Reduces inflammation, relieves pain, and aids digestion.
- Usage: Desserts, soups, and curries.

Special and Interesting Products:

Coconut Oil
- Benefits: Rich in healthy fats, supports metabolism, and improves skin health.
- Usage: Cooking, dressings, smoothies, and skincare products.
Coconut Milk
- Benefits: Dairy-free alternative, rich in nutrients, and promotes hydration.
- Usage: Soups, curries, smoothies, and desserts.
Moringa
- Benefits: Packed with vitamins, minerals, and antioxidants, it aids in digestion and supports immune health.
- Usage: Moringa powder in smoothies, teas, or as a supplement.
Spirulina
- Benefits: A powerful source of protein, vitamins, and minerals; supports energy and immune health.
- Usage: Smoothies, energy bars, and health supplements.
Tamarind
- Benefits: Aids digestion, detoxifies, and supports heart health.
- Usage: Sauces, soups, salads, and drinks.
Matcha
- Benefits: High in antioxidants, supports metabolism, and promotes calm energy.
- Usage: Smoothies, lattes, and desserts.
Aloe Vera
- Benefits: Supports digestion, hydrates the body, and promotes skin health.
- Usage: Drinks, smoothies, and skincare products.
Chia Seeds
- Benefits: High in fiber, omega-3 fatty acids, and antioxidants; helps with digestion and heart health.
- Usage: Smoothies, salads, and puddings.
Goji Berries
- Benefits: Rich in antioxidants, supports immune health, and promotes skin health.
- Usage: Smoothies, salads, and as a snack.
Tapioca Pearls (Cassava)
- Benefits: Provides energy, high in fiber, and supports digestion.
- Usage: Smoothies, desserts, and bubble tea.

These herbs, spices, and products are widely used in Southeast Asia for their unique flavors and health benefits. Incorporating them into wellness retreats can offer guests a taste of local culture while promoting health and well-being.

Non-Alcoholic Beverages:

Kombucha
- Benefits: Aids digestion, boosts immunity, and detoxifies the body.
- Usage: As a refreshing beverage.
Coconut Water
- Benefits: Natural electrolytes, hydrates the body, and supports skin health.
- Usage: As a refreshing beverage or base for smoothies.
Herbal Teas (Ginger, Lemongrass, Jasmine)
- Benefits: Aids digestion, calms the body, and supports hydration.
- Usage: Hot or iced beverages.
Acai Smoothies
- Benefits: Packed with antioxidants, boosts energy, and supports immune function.
- Usage: As a smoothie base or bowl topping.
Cold-Pressed Juices (e.g., Green Juice, Beetroot Juice)
- Benefits: Rich in vitamins and antioxidants, detoxifies the body, and boosts energy.
- Usage: As a refreshing, nutrient-packed drink.

SOUTH AMERICA:

South America also has a rich variety of herbs, spices, and special products used in culinary and wellness applications. Many of these ingredients align with healthy dietary options and can provide great opportunities for wellness-focused retreats. Here's a breakdown of some of the most notable herbs, spices, and products from South America:

Did you know?

A holistic wellness approach goes beyond physical fitness—it requires optimal nutrition to support long-term health. The vitamins and minerals we provide in our meals and retreats play a crucial role in enhancing the well-being of our guests, ensuring they receive the essential nutrients their bodies need to thrive. Below, we detail some of the most important vitamins and minerals, their sources, benefits, and their role in overall health—especially in the context of wellness retreat diets.

NORTH AMERICA:

North America is home to a diverse array of herbs, spices, and special products, many of which are used for healthy diets, especially in wellness-focused culinary applications. The region combines indigenous ingredients with those influenced by European, African, and Asian culinary traditions. Here’s a breakdown of some key herbs, spices, and products from North America used in healthy diets:

Herbs

Maca Root (Lepidium meyenii)
- Benefits: Known for boosting energy, improving stamina, balancing hormones, and supporting mental clarity.
- Usage: In smoothies, energy bars, and as a supplement.
Yerba Mate
- Benefits: High in antioxidants, boosts metabolism, enhances mental clarity, and improves digestion.
- Usage: In teas, often served as a social drink in Argentina, Uruguay, and Paraguay.
Coca Leaf
- Benefits: Traditionally used to enhance energy, improve digestion, and alleviate altitude sickness.
- Usage: In tea or as a supplement (note: the raw leaf contains trace amounts of alkaloids, but it is not processed into the illegal substance cocaine).
Guayusa
- Benefits: Supports mental focus and endurance, rich in caffeine and antioxidants, and boosts energy.
- Usage: In tea, similar to yerba mate.
Lemon Verbena
- Benefits: Known for its calming properties, it supports digestion, reduces stress, and promotes relaxation.
- Usage: In herbal teas and infusions.
Cilantro (Coriander)
- Benefits: Detoxifies the body, supports digestive health, and has anti-inflammatory properties.
- Usage: In salads, salsas, and sauces.
Mint (Spearmint)
- Benefits: Eases digestion, relieves headaches, and supports respiratory health.
- Usage: In teas, desserts, and salads.
Aniseed (Anise)
- Benefits: Supports digestion, alleviates bloating, and has anti-inflammatory properties.
- Usage: In teas, desserts, and sauces.

Spices

Achiote (Annatto)
- Benefits: Antioxidant-rich, anti-inflammatory, and supports skin health.
- Usage: In sauces, soups, rice dishes, and to give a vibrant color to food.
Cumin
- Benefits: Promotes digestion, improves metabolism, and supports immune health.
- Usage: In stews, curries, and meats.
Paprika
- Benefits: Antioxidant-rich, supports metabolism, and provides a mild heat.
- Usage: In meats, sauces, and vegetable dishes.
Chili Pepper (Aji, Panca, and other local varieties)
- Benefits: Boosts metabolism, supports digestion, and helps with pain relief.
- Usage: In salsas, sauces, and stews.
Cloves
- Benefits: Antibacterial, promotes oral health, and helps with digestion.
- Usage: In spice blends, desserts, and beverages.
Cinnamon
- Benefits: Reduces inflammation, balances blood sugar levels, and aids digestion.
- Usage: In desserts, beverages, and stews.
Allspice
- Benefits: Rich in antioxidants, aids digestion, and reduces inflammation.
- Usage: In sauces, stews, and meats.
Saffron
- Benefits: Antioxidant-rich, supports mood improvement, and enhances heart health.
- Usage: In rice dishes, sauces, and soups.
Garlic
- Benefits: Supports immune function, reduces blood pressure, and has anti-inflammatory properties.
- Usage: In a wide variety of dishes, from meats to soups to sauces.

South American culinary traditions have a deep connection with health and wellness, particularly through the use of local superfoods and herbs. These ingredients are commonly incorporated into wellness retreats and offer an excellent opportunity to explore unique, beneficial flavors in a healthy diet.

Special and Interesting Products:

Açaí Berries
- Benefits: High in antioxidants, supports immune health, and promotes skin health.
- Usage: In smoothies, acai bowls, juices, and desserts.
Quinoa
- Benefits: A complete protein, rich in fiber, antioxidants, and essential amino acids.
- Usage: In salads, soups, and as a base for bowls.
Chia Seeds
- Benefits: High in omega-3 fatty acids, fiber, and antioxidants, supporting heart health and digestion.
- Usage: In smoothies, chia pudding, or as a topping for yogurt and salads.
Coconut
- Benefits: Rich in healthy fats, promotes hydration, and supports metabolism.
- Usage: In coconut oil, coconut milk, coconut water, and shredded coconut.
Pineapple
- Benefits: Rich in vitamin C, supports digestion (due to bromelain), and reduces inflammation.
- Usage: In juices, smoothies, salads, and desserts.
Cacao (Raw Chocolate)
- Benefits: High in antioxidants, improves mood, supports heart health, and enhances cognitive function.
- Usage: In smoothies, desserts, and chocolate drinks.
Tamarillo (Tree Tomato)
- Benefits: Rich in antioxidants, vitamins, and minerals, supports digestion, and aids in skin health.
- Usage: In salads, sauces, and salsas.
Lucuma
- Benefits: High in antioxidants, fiber, and vitamins, supports skin health and energy.
- Usage: In smoothies, desserts, and as a natural sweetener.
Camu Camu
- Benefits: Extremely high in vitamin C, boosts immunity, and supports skin health.
- Usage: In powders, smoothies, and health supplements.
Piquillo Pepper
- Benefits: Rich in vitamin C, supports digestion, and enhances heart health.
- Usage: In sauces, salads, and vegetable dishes.

Non-Alcoholic Beverages:

Mate Tea (Yerba Mate)
- Benefits: Rich in caffeine and antioxidants, promotes alertness, aids digestion, and boosts metabolism.
- Usage: As a hot or cold beverage.
Açaí Smoothies and Bowls
- Benefits: Antioxidant-rich, supports energy levels, and promotes digestive health.
- Usage: As smoothies, bowls, or juices.
Coconut Water
- Benefits: Natural electrolyte-rich beverage that hydrates and supports skin health.
- Usage: As a drink or in smoothies.
Lemonade (with a twist of mint or ginger)
- Benefits: Refreshing, helps with digestion, and has detoxifying properties.
- Usage: As a refreshing cold beverage.
Guava Juice
- Benefits: High in vitamin C, boosts immunity, and improves skin health.
- Usage: As a refreshing beverage.
Andean Herbal Teas (including Chamomile, Lemon Balm, and Red Clover)
- Benefits: Calming, anti-inflammatory, and supports digestion.
- Usage: As a hot or iced beverage.

AFRICA:

Africa boasts a rich and diverse culinary heritage, with many unique herbs, spices, and special products that promote health and wellness. From North to South and East to West, African cuisine incorporates a variety of indigenous plants and superfoods with powerful nutritional and medicinal benefits. Here’s a list of some of the most notable herbs, spices, and products used in African healthy diets:

Herbs

Echinacea
- Benefits: Boosts the immune system, supports respiratory health, and reduces inflammation.
- Usage: In teas, tinctures, and supplements.
Sage
- Benefits: Antioxidant-rich, supports digestive health, and has anti-inflammatory properties.
- Usage: In herbal teas, seasoning for meat and vegetables, and sauces.
Peppermint
- Benefits: Eases digestion, reduces bloating, and alleviates headaches.
- Usage: In teas, smoothies, and as a garnish for desserts.
Lemon Balm
- Benefits: Calming, supports digestion, and helps reduce stress.
- Usage: In teas, infusions, and as a garnish for desserts.
Thyme
- Benefits: Antioxidant-rich, supports respiratory health, and has anti-inflammatory properties.
- Usage: In soups, stews, and roasted vegetables.
St. John’s Wort
- Benefits: Known for its mood-enhancing properties and ability to reduce anxiety and depression.
- Usage: In teas, tinctures, and supplements.
Lavender
- Benefits: Calms the nervous system, reduces anxiety, and promotes restful sleep.
- Usage: In teas, desserts, and as a garnish for beverages.
Chamomile
- Benefits: Calms the body and mind, supports digestion, and aids in sleep.
- Usage: In teas and as an ingredient in relaxation blends.
Dandelion
- Benefits: Supports liver health, promotes digestion, and is rich in antioxidants.
- Usage: In herbal teas, salads, and as a supplement.
Basil
- Benefits: Rich in antioxidants, supports heart health, and has anti-inflammatory properties.
- Usage: In salads, sauces, and pesto.

Spices

Cayenne Pepper
- Benefits: Boosts metabolism, promotes circulation, and supports digestion.
- Usage: In hot sauces, soups, and as a seasoning for meats.
Cumin
- Benefits: Aids digestion, supports metabolism, and has antioxidant properties.
- Usage: In stews, curries, and chili.
Allspice
- Benefits: Rich in antioxidants, aids digestion, and has anti-inflammatory properties.
- Usage: In sauces, soups, and baked goods.
Paprika
- Benefits: Rich in vitamins and antioxidants, supports metabolism, and adds a mild heat.
- Usage: In stews, rice dishes, and roasted vegetables.
Cinnamon
- Benefits: Balances blood sugar levels, reduces inflammation, and supports digestion.
- Usage: In desserts, smoothies, and beverages.
Turmeric
- Benefits: Strong anti-inflammatory properties, supports brain health, and aids digestion.
- Usage: In curries, soups, smoothies, and golden milk.
Ginger
- Benefits: Eases nausea, supports digestion, and has anti-inflammatory properties.
- Usage: In teas, smoothies, stir-fries, and baked goods.
Mustard Seed
- Benefits: Supports digestion, reduces inflammation, and has antioxidant properties.
- Usage: In dressings, sauces, and spice blends.
Nutmeg
- Benefits: Promotes relaxation, supports digestive health, and has anti-inflammatory effects.
- Usage: In baked goods, smoothies, and beverages.
Cloves
- Benefits: Antibacterial, supports oral health, and aids digestion.
- Usage: In spice blends, sauces, and teas.

These ingredients from North America provide a wide range of flavors, nutrients, and health benefits, making them perfect for creating healthy meals and beverages that align with wellness-focused culinary experiences in retreat centers and resorts.

Special and Interesting Products:

Blue Corn (Zea Mays)
- Benefits: High in antioxidants, supports heart health, and is rich in fiber.
- Usage: In tortillas, cornbread, and cereals.
Acai Berries (though primarily from Brazil, now widely consumed in North America)
- Benefits: High in antioxidants, supports immune health, and promotes healthy skin.
- Usage: In smoothies, acai bowls, and juices.
Chia Seeds
- Benefits: High in omega-3 fatty acids, fiber, and antioxidants, supports digestion, and promotes heart health.
- Usage: In smoothies, chia puddings, and as a topping for yogurt.
Maple Syrup
- Benefits: Natural sweetener, rich in antioxidants, and supports immune health.
- Usage: In baking, as a sweetener for beverages, and on pancakes.
Hemp Seeds
- Benefits: High in plant-based protein, omega-3 fatty acids, and fiber.
- Usage: In smoothies, salads, and as a topping for oatmeal.
Pecans
- Benefits: Rich in healthy fats, antioxidants, and supports heart health.
- Usage: In baked goods, salads, and as a snack.
Goji Berries
- Benefits: High in antioxidants, supports eye health, and boosts immune function.
- Usage: In smoothies, salads, and energy bars.
Cacao (Raw Chocolate)
- Benefits: High in antioxidants, enhances mood, supports heart health, and improves cognitive function.
- Usage: In smoothies, desserts, and hot chocolate.
Coconut Products (Coconut Water, Coconut Oil, Coconut Milk)
- Benefits: Hydrates, supports metabolism, and provides healthy fats.
- Usage: In smoothies, baked goods, and as a cooking oil.
Seaweed (Spirulina and Chlorella)
- Benefits: High in protein, antioxidants, and essential vitamins, supports digestion and detoxification.
- Usage: In smoothies, salads, and as a supplement.
Pumpkin Seeds
- Benefits: Rich in magnesium, antioxidants, and supports prostate health.
- Usage: In salads, granola, or eaten as a snack.
Amaranth
- Benefits: A complete protein, high in fiber and antioxidants.
- Usage: In grains, porridge, or as a substitute for rice.
Kale
- Benefits: Rich in vitamins A, C, and K, high in fiber, and supports detoxification.
- Usage: In salads, smoothies, and as a cooked side dish.
Turmeric Root
- Benefits: Anti-inflammatory, supports cognitive health, and aids digestion.
- Usage: In smoothies, teas, and golden milk.

Non-Alcoholic Beverages:

Yerba Mate (Popular in the U.S. and Canada)
- Benefits: Boosts energy, supports mental clarity, and aids digestion.
- Usage: As a hot or cold beverage.
Iced Herbal Teas (Chamomile, Lemon Balm, Mint)
- Benefits: Calming, refreshing, and supports digestion.
- Usage: As a cold beverage.
Green Juices (with Kale, Spinach, Celery, Cucumber, and Lemon)
- Benefits: Detoxifies, supports hydration, and boosts immunity.
- Usage: As a fresh juice or smoothie.
Kombucha
- Benefits: Rich in probiotics, supports digestion, and boosts immunity.
- Usage: As a fermented tea, often flavored with fruit or herbs.
Golden Milk (Turmeric Latte)
- Benefits: Anti-inflammatory, supports cognitive function, and promotes relaxation.
- Usage: As a warm beverage made with turmeric, milk (or plant-based milk), and spices like cinnamon.
Cold-Pressed Juices
- Benefits: Nutrient-dense, hydrating, and detoxifying.
- Usage: As a fresh, cold-pressed juice made from fruits, vegetables, or herbs.

EUROPE:

Europe also offers a wide range of herbs, spices, and special products that are deeply rooted in its diverse culinary traditions and often used for their health benefits. These ingredients are widely used in both modern and traditional wellness diets. Below is a list of some notable herbs, spices, and products that align with a healthy diet in Europe:

Herbs

Moringa
- Benefits: High in vitamins A, C, and E, antioxidants, and anti-inflammatory properties. Supports immune function and reduces inflammation.
- Usage: In smoothies, teas, soups, and as a supplement.
Baobab
- Benefits: Rich in vitamin C, antioxidants, and fiber. Supports immune health and aids in digestion.
- Usage: In smoothies, fruit powders, and supplements.
Rooibos
- Benefits: Caffeine-free, high in antioxidants, and promotes heart health. Known for its calming properties.
- Usage: In herbal teas.
Lemongrass
- Benefits: Rich in antioxidants, supports digestion, and has calming effects.
- Usage: In teas, soups, and stews.
African Blue Basil
- Benefits: Rich in antioxidants and antimicrobial properties. Supports digestion and immune health.
- Usage: In salads, soups, and as a garnish.
Sene (Senna)
- Benefits: Known for its natural laxative effect, helping with constipation and digestion.
- Usage: In teas and supplements.
Hibiscus
- Benefits: Rich in vitamin C, antioxidants, and supports heart health by lowering blood pressure.
- Usage: In herbal teas and as a flavoring agent in drinks.
Mint (African Mint)
- Benefits: Aids in digestion, reduces bloating, and has antimicrobial properties.
- Usage: In teas, smoothies, and as a garnish.
Tarragon
- Benefits: Rich in antioxidants, promotes digestion, and has antimicrobial properties.
- Usage: In stews, salads, and sauces.
Bitter Leaf (Vernonia amygdalina)
- Benefits: Known for its detoxifying properties, supports liver health, and helps regulate blood sugar levels.
- Usage: In soups, teas, and traditional medicines.

Spices

Cumin
- Benefits: Supports digestion, reduces bloating, and has anti-inflammatory effects.
- Usage: In stews, soups, and spice blends like Ras El Hanout.
Coriander
- Benefits: Rich in antioxidants, supports digestion, and helps regulate blood sugar levels.
- Usage: In stews, soups, and spice mixes.
Berbere (Ethiopian Spice Mix)
- Benefits: Contains a blend of spices such as chili peppers, garlic, ginger, and turmeric, all known for their anti-inflammatory and antioxidant properties.
- Usage: In stews, meats, and vegetables.
Cardamom
- Benefits: Supports digestive health, reduces inflammation, and has anti-microbial properties.
- Usage: In teas, spice blends, and desserts.
Turmeric
- Benefits: Strong anti-inflammatory properties, supports cognitive health, and aids digestion.
- Usage: In curries, soups, and smoothies.
Ginger
- Benefits: Eases nausea, supports digestion, and reduces inflammation.
- Usage: In teas, smoothies, and stews.
Chili Peppers (African Bird's Eye Chili)
- Benefits: Boosts metabolism, supports immune function, and has anti-inflammatory properties.
- Usage: In hot sauces, stews, and grilled meats.
Cinnamon
- Benefits: Helps balance blood sugar levels, supports heart health, and has anti-inflammatory effects.
- Usage: In teas, stews, and desserts.
Allspice
- Benefits: Rich in antioxidants, aids digestion, and has anti-inflammatory properties.
- Usage: In spice blends, stews, and baked goods.
Cloves
- Benefits: Known for their antibacterial properties, supports oral health, and aids digestion.
- Usage: In spice blends, sauces, and teas.

These ingredients and products from Africa are widely recognized for their health benefits, offering both nutrition and medicinal properties. They can be creatively incorporated into wellness-focused menus to meet the growing demand for healthy diets at retreat centers and resorts.

Special and Interesting Products:

Teff
- Benefits: A highly nutritious, gluten-free grain rich in protein, iron, and fiber. Supports digestive health and provides sustained energy.
- Usage: In injera (Ethiopian flatbread), porridge, and baked goods.
Fonio
- Benefits: Gluten-free, high in protein, fiber, and essential amino acids. Supports digestive health and promotes a feeling of fullness.
- Usage: In porridges, salads, and as a grain substitute for rice or couscous.
Amaranth
- Benefits: High in protein, fiber, and iron. Rich in antioxidants and supports heart health.
- Usage: In salads, porridge, and baked goods.
Baobab Fruit
- Benefits: Packed with vitamin C, antioxidants, and fiber. Supports immune function and skin health.
- Usage: In smoothies, energy bars, and fruit powders.
Honey (Especially from African Bees)
- Benefits: Natural sweetener with antimicrobial properties, supports energy levels, and aids in wound healing.
- Usage: In teas, smoothies, and as a topping for yogurt or baked goods.
Coconut Products (Coconut Oil, Coconut Milk, Coconut Water)
- Benefits: Provides healthy fats, supports heart health, and helps with hydration.
- Usage: In cooking, smoothies, soups, and as a moisturizer.
Shea Butter
- Benefits: Rich in vitamins A, E, and F, it has moisturizing and anti-inflammatory properties.
- Usage: In skin and hair care products, and sometimes in cooking (particularly in West Africa).
Cassava (Yuca)
- Benefits: A gluten-free root vegetable rich in carbohydrates and fiber. Provides energy and supports digestion.
- Usage: In porridges, stews, and as a substitute for potatoes or rice.
Sorghum
- Benefits: High in antioxidants, fiber, and protein. It’s gluten-free and supports heart health.
- Usage: In porridge, bread, and as a grain alternative in stews.
Palm Fruit (Palm Oil)
- Benefits: Rich in vitamins A and E, supports immune function, and provides healthy fats.
- Usage: In cooking, especially in West and Central Africa, for frying and in soups.
Mushrooms (African Species like Termitomyces and Boletes)
- Benefits: Rich in protein, vitamins, and minerals. Known for boosting the immune system.
- Usage: In soups, stews, and as a side dish.
Spirulina
- Benefits: A highly nutritious blue-green algae rich in protein, vitamins, and antioxidants. Supports immune health and detoxification.
- Usage: In smoothies, energy bars, and as a supplement.
Tamarind
- Benefits: Rich in antioxidants, supports digestion, and has a cooling effect on the body.
- Usage: In sauces, stews, drinks, and as a seasoning.
Jackfruit
- Benefits: High in vitamin C, fiber, and antioxidants. Supports digestion and boosts immunity.
- Usage: In curries, salads, and as a meat substitute in vegan dishes.
Cactus (Prickly Pear)
- Benefits: High in fiber, antioxidants, and vitamin C. Helps regulate blood sugar levels and supports digestion.
- Usage: In smoothies, salads, and as a juice.

Non-Alcoholic Beverages:

Hibiscus Tea
- Benefits: Rich in vitamin C, antioxidants, and supports heart health by lowering blood pressure.
- Usage: As a herbal tea, often served cold in Africa.
Moringa Tea
- Benefits: Supports immune function, detoxifies the body, and reduces inflammation.
- Usage: As an herbal tea.
Baobab Juice
- Benefits: Packed with vitamin C and antioxidants, supports immune health and skin health.
- Usage: As a refreshing drink.
Rooibos Tea
- Benefits: Caffeine-free, rich in antioxidants, and supports relaxation and digestive health.
- Usage: As an herbal tea.
Ginger-Lemon Drink
- Benefits: Boosts immunity, reduces nausea, and supports digestive health.
- Usage: As a fresh, homemade beverage.

Herbs

Lavender
- Benefits: Known for its calming properties, reduces stress and anxiety, and aids in digestion.
- Usage: In teas, infused oils, desserts, and as a garnish.
Thyme
- Benefits: High in antioxidants, supports immune function, and has antimicrobial properties.
- Usage: In soups, stews, herbal teas, and as a seasoning.
Rosemary
- Benefits: Supports digestion, reduces inflammation, and boosts memory and concentration.
- Usage: In roasts, marinades, herbal teas, and salads.
Sage
- Benefits: Known for its anti-inflammatory and antioxidant properties. Supports digestive health and improves brain function.
- Usage: In stews, soups, and herbal teas.
Dandelion
- Benefits: Rich in vitamins and minerals, supports liver health, aids digestion, and detoxifies the body.
- Usage: In salads, teas, and as a supplement.
Nettle
- Benefits: High in vitamins A and C, supports kidney function, reduces inflammation, and aids in detoxification.
- Usage: In teas, soups, and smoothies.
Basil
- Benefits: High in antioxidants, supports immune function, and has anti-inflammatory properties.
- Usage: In pesto, salads, and as a garnish in Mediterranean dishes.
Mint
- Benefits: Known for its digestive benefits, helps with bloating, indigestion, and nausea.
- Usage: In teas, smoothies, and desserts.
Chervil
- Benefits: Supports digestion, has mild diuretic properties, and contains vitamins A and C.
- Usage: In salads, soups, and as a garnish.
Tarragon
- Benefits: Known for its digestive benefits, supports liver health, and has anti-inflammatory properties.
- Usage: In sauces, dressings, and Mediterranean dishes.

Spices

Turmeric
- Benefits: Strong anti-inflammatory properties, supports cognitive health, and helps with digestion.
- Usage: In curries, soups, stews, and smoothies.
Ginger
- Benefits: Eases nausea, supports digestion, reduces inflammation, and has antibacterial properties.
- Usage: In teas, smoothies, soups, and baked goods.
Cumin
- Benefits: Supports digestion, reduces bloating, and has antioxidant properties.
- Usage: In soups, stews, and spice blends.
Paprika
- Benefits: Rich in antioxidants, supports digestion, and boosts metabolism.
- Usage: In stews, soups, and as a seasoning for meats and vegetables.
Coriander
- Benefits: Known for its digestive benefits, helps regulate blood sugar, and has anti-inflammatory properties.
- Usage: In curries, salads, and spice blends.
Mustard Seeds
- Benefits: Contain compounds that promote digestion and have anti-inflammatory and antioxidant effects.
- Usage: In pickles, sauces, and as a spice for meats and vegetables.
Fennel Seeds
- Benefits: Supports digestion, reduces bloating, and acts as a mild diuretic.
- Usage: In teas, soups, and as a seasoning.
Cardamom
- Benefits: Helps with digestion, reduces bloating, and has anti-inflammatory properties.
- Usage: In teas, desserts, and spice blends.
Caraway Seeds
- Benefits: Promotes digestion, reduces bloating, and has antioxidant properties.
- Usage: In breads, soups, and sauerkraut.
Saffron
- Benefits: Known for its antioxidant and anti-inflammatory properties, and may help improve mood and reduce anxiety.
- Usage: In rice dishes, soups, and desserts.

European wellness diets incorporate these ingredients for their health-promoting properties, making them ideal for wellness retreats and resorts that emphasize natural, clean eating and functional foods. These herbs, spices, and products are versatile and can be creatively incorporated into wellness-focused culinary experiences.

Special and Interesting Products:

Quinoa
- Benefits: A gluten-free grain rich in protein, fiber, and essential amino acids. Supports heart health and aids in digestion.
- Usage: In salads, soups, and as a grain substitute for rice.
Spelt
- Benefits: An ancient grain rich in protein, fiber, and B-vitamins. Supports digestive health and stabilizes blood sugar levels.
- Usage: In breads, pasta, and baked goods.
Chia Seeds
- Benefits: High in omega-3 fatty acids, fiber, and antioxidants. Supports digestive health and provides sustained energy.
- Usage: In smoothies, puddings, and salads.
Buckwheat
- Benefits: Gluten-free, rich in fiber and protein, and high in antioxidants. Supports heart health and digestive function.
- Usage: In pancakes, porridge, and as a rice substitute.
Acai Berries
- Benefits: Rich in antioxidants, fiber, and healthy fats. Supports heart health, improves digestion, and boosts energy.
- Usage: In smoothies, bowls, and as a supplement.
Coconut Oil
- Benefits: Provides healthy fats, supports heart health, and boosts energy.
- Usage: In cooking, smoothies, and as a moisturizer.
Olive Oil (Extra Virgin)
- Benefits: High in monounsaturated fats and antioxidants. Supports heart health and reduces inflammation.
- Usage: In salads, dressings, and Mediterranean dishes.
Honey
- Benefits: Natural sweetener with antibacterial properties. Supports energy levels and immune health.
- Usage: In teas, smoothies, and as a sweetener in recipes.
Fermented Foods (Sauerkraut, Kimchi, Kefir, and Yogurt)
- Benefits: Rich in probiotics, supports gut health, and improves digestion.
- Usage: In salads, soups, or as a side dish.
Seaweed (Kelp, Nori, Dulse)
- Benefits: High in iodine, antioxidants, and essential minerals. Supports thyroid health, detoxifies the body, and aids digestion.
- Usage: In soups, salads, and as a garnish.
Pulses (Lentils, Beans, Chickpeas)
- Benefits: High in protein, fiber, and antioxidants. Supports heart health, digestive health, and provides sustained energy.
- Usage: In soups, stews, and salads.
Goji Berries
- Benefits: Rich in antioxidants, vitamin C, and beta-carotene. Supports immune function and skin health.
- Usage: In smoothies, energy bars, and as a snack.
Aloe Vera
- Benefits: Known for its cooling properties, aids in digestion, and supports skin health.
- Usage: In smoothies, juices, and as a topical treatment.
Yogurt (Greek or Plant-Based)
- Benefits: Rich in probiotics, supports gut health, and improves digestion.
- Usage: In smoothies, parfaits, and as a base for dressings or sauces.
Black Garlic
- Benefits: Known for its antioxidant properties, supports immune function, and may help reduce cholesterol.
- Usage: In sauces, dressings, and as a garnish.

Non-Alcoholic Beverages:

Herbal Teas (Chamomile, Peppermint, Lemon Balm, etc.)
- Benefits: Supports digestion, reduces stress, and promotes relaxation.
- Usage: As a refreshing, soothing drink.
Green Tea
- Benefits: Rich in antioxidants, boosts metabolism, and promotes fat burning.
- Usage: As a hot or iced beverage.
Kombucha
- Benefits: A fermented tea rich in probiotics, supports gut health, and improves digestion.
- Usage: As a refreshing, fizzy beverage.
Fruit-Infused Water (With Herbs or Citrus Fruits)
- Benefits: Hydrates the body and provides a refreshing, antioxidant-packed drink.
- Usage: As a non-sweetened, flavored beverage.
Vegetable Juices (Carrot, Beet, Celery)
- Benefits: Rich in vitamins, antioxidants, and minerals. Supports detoxification and boosts energy.
- Usage: As a health-boosting drink.

CALCIUM
Foods that have it: Milk, fortified nondairy alternatives (like soy milk), yogurt, hard cheese, fortified cereals, unfortified almond milk, kale
How much you need:

Adults aged 19-50: 1,000 milligrams per day
Women aged 51 and older: 1,200 milligrams per day
Men aged 51-70: 1,000 milligrams per day
Men aged 71 and older: 1,200 milligrams per day
What it does: Supports bone growth and strength, blood clotting, muscle contraction
Upper limit:
2,500 milligrams for adults aged 50 and younger
2,000 milligrams for adults aged 51 and older

CHOLINE
Foods that have it: Milk, liver, eggs, peanuts
How much you need:

Men: 550 milligrams per day
Women: 425 milligrams per day
During pregnancy: 450 milligrams per day
While breastfeeding: 550 milligrams per day
What it does: Helps in cell creation
Upper limit: 3,500 milligrams per day

CHROMIUM
Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals
How much you need:

Men aged 19-50: 35 micrograms per day
Women aged 19-50: 25 micrograms per day (unless pregnant or breastfeeding)
During pregnancy: 30 micrograms per day
While breastfeeding: 45 micrograms per day
Men aged 51 and older: 30 micrograms per day
Women aged 51 and older: 20 micrograms per day
What it does: Helps control blood sugar levels
Upper limit: No known upper limit

COPPER
Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains
How much you need:

Adults: 900 micrograms per day
During pregnancy: 1,000 micrograms per day
While breastfeeding: 1,300 micrograms per day
What it does: Helps process iron
Upper limit: 8,000 micrograms per day

FIBER
Foods that have it: Oatmeal, lentils, peas, beans, fruits, vegetables
How much you need:

Men aged 19-50: 38 grams per day
Women aged 19-50: 25 grams per day
During pregnancy: 25-30 grams per day
Men aged 51 and older: 30 grams per day
Women aged 51 and older: 21 grams per day
What it does: Aids digestion, lowers LDL cholesterol, helps you feel full
Upper limit: No upper limit from foods

FLUORIDE
Foods that have it: Fluoridated water, some sea fish
How much you need:

Men: 4 milligrams per day
Women: 3 milligrams per day (including pregnancy and breastfeeding)
What it does: Prevents tooth cavities, helps bone growth
Upper limit: 10 milligrams per day for adults

FOLIC ACID (FOLATE)
Foods that have it: Dark leafy vegetables, enriched and whole-grain breads, fortified cereals
How much you need:

Adults: 400 micrograms per day
During pregnancy: 600 micrograms per day
While breastfeeding: 500 micrograms per day
What it does: Helps prevent birth defects, supports heart health and cell development
Upper limit: 1,000 micrograms per day for adults

IODINE
Foods that have it: Seaweed, seafood, dairy products, processed foods, iodized salt
How much you need:

Adults: 150 micrograms per day
During pregnancy: 220 micrograms per day
While breastfeeding: 290 micrograms per day
What it does: Helps produce thyroid hormones
Upper limit: 1,100 micrograms per day for adults

IRON
Foods that have it: Fortified cereals, beans, lentils, beef, turkey (dark meat), soybeans, spinach
How much you need:

Men aged 19 and older: 8 milligrams per day
Women aged 19-50: 18 milligrams per day
During pregnancy: 27 milligrams per day
While breastfeeding: 10 milligrams per day
Women aged 51 and older: 8 milligrams per day
What it does: Needed for red blood cells and enzymes
Upper limit: 45 milligrams per day for adults

MAGNESIUM
Foods that have it: Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat, quinoa
How much you need:

Men aged 19-30: 400 milligrams per day
Men aged 31 and older: 420 milligrams per day
Women aged 19-30: 310 milligrams per day (unless pregnant or breastfeeding)
Women aged 31 and older: 320 milligrams per day (unless pregnant or breastfeeding)
During pregnancy: 350-360 milligrams per day
While breastfeeding: 310-320 milligrams per day
What it does: Helps heart rhythm, muscle and nerve function, bone strength
Upper limit:
For magnesium in food and water: No upper limit
For supplements/fortified foods: 350 milligrams per day

MANGANESE
Foods that have it: Nuts, beans, tea, whole grains
How much you need:

Men: 2.3 milligrams per day
Women: 1.8 milligrams per day (unless pregnant or breastfeeding)
During pregnancy: 2.0 milligrams per day
While breastfeeding: 2.6 milligrams per day
What it does: Helps form bones and make enzymes
Upper limit: 11 milligrams per day for adults

MOLYBDENUM
Foods that have it: Legumes, leafy vegetables, grains, nuts
How much you need:

Adults: 45 micrograms per day
During pregnancy/breastfeeding: 50 micrograms per day
What it does: Needed to make some enzymes
Upper limit: 2,000 micrograms per day for adults

SODIUM
Foods that have it: Processed foods, foods made with added salt
How much you need:

Adults aged 19-50: up to 1,500 milligrams per day
Adults aged 51-70: up to 1,300 milligrams per day
Adults aged 71 and older: up to 1,200 milligrams per day
What it does: Important for fluid balance
Upper limit: 2,300 milligrams per day for adults (or as directed by a doctor)

VITAMIN A
Foods that have it: Sweet potatoes, carrots, spinach, fortified cereals
How much you need:

Men: 900 micrograms per day
Women: 700 micrograms per day
During pregnancy: 770 micrograms per day
While breastfeeding: 1,300 micrograms per day
What it does: Supports vision, immune function, and reproduction
Upper limit: 3,000 micrograms per day

VITAMIN B1 (THIAMINE)
Foods that have it: Whole grains, enriched and fortified products like bread and cereals
How much you need:

Men: 1.2 milligrams per day
Women: 1.1 milligrams per day
During pregnancy: 1.4 milligrams per day
While breastfeeding: 1.4 milligrams per day
What it does: Helps convert food into energy
Upper limit: No upper limit for thiamine

PHOSPHORUS
Foods that have it: Milk, dairy products, peas, meat, eggs, some cereals and breads
How much you need:

Adults: 700 milligrams per day
What it does: Supports cell function, energy production, bone growth
Upper limit:
Adults up to age 70: 4,000 milligrams per day
During pregnancy: 3,500 milligrams per day
Adults aged 70 and older: 3,000 milligrams per day

POTASSIUM
Foods that have it: Potatoes, bananas, yogurt, milk, yellowfin tuna, soybeans, fruits and vegetables
How much you need:

Adults: 4,700 milligrams per day
While breastfeeding: 5,100 milligrams per day
What it does: Helps control blood pressure, reduces kidney stone risk
Upper limit: No known upper limit, but excessive potassium can be fatal

SELENIUM
Foods that have it: Organ meats, seafood, dairy, Brazil nuts
How much you need:

Adults: 55 micrograms per day
During pregnancy: 60 micrograms per day
While breastfeeding: 70 micrograms per day
What it does: Protects cells, supports thyroid function
Upper limit: 400 micrograms per day for adults

VITAMIN B2 (RIBOFLAVIN)
Foods that have it: Milk, eggs, leafy greens, enriched cereals, grains
How much you need:

Men: 1.3 milligrams per day
Women: 1.1 milligrams per day
During pregnancy: 1.4 milligrams per day
While breastfeeding: 1.6 milligrams per day
What it does: Helps energy production and red blood cell function
Upper limit: No upper limit for riboflavin

VITAMIN B3 (NIACIN)
Foods that have it: Meat, poultry, fish, whole grains, enriched cereals
How much you need:

Men: 16 milligrams per day
Women: 14 milligrams per day
During pregnancy: 18 milligrams per day
While breastfeeding: 17 milligrams per day
What it does: Supports skin, nerves, digestion
Upper limit: 35 milligrams per day for adults

VITAMIN B5 (PANTOTHENIC ACID)
Foods that have it: Chicken, beef, potatoes, oats, tomatoes, whole grains
How much you need:

Adults: 5 milligrams per day
What it does: Helps produce red blood cells
Upper limit: No upper limit for pantothenic acid

VITAMIN B6
Foods that have it: Fish, potatoes, poultry, fruit (except citrus)
How much you need:

Adults: 1.3-2 milligrams per day
During pregnancy: 1.9 milligrams per day
While breastfeeding: 2 milligrams per day
What it does: Supports nerve function, helps in red blood cell formation
Upper limit: 100 milligrams per day for adults

VITAMIN B7 (BIOTIN)
Foods that have it: Eggs, almonds, spinach, sweet potatoes
How much you need:

Adults: 30 micrograms per day
What it does: Supports metabolism and healthy hair, skin, and nails
Upper limit: No upper limit for biotin

VITAMIN B9 (FOLATE)
Foods that have it: Dark leafy greens, citrus fruits, beans, lentils
How much you need:

Adults: 400 micrograms per day
During pregnancy: 600 micrograms per day
While breastfeeding: 500 micrograms per day
What it does: Helps prevent birth defects, aids cell growth
Upper limit: 1,000 micrograms per day

VITAMIN B12
Foods that have it: Fish, poultry, meat, dairy, eggs
How much you need:

Adults: 2.4 micrograms per day
During pregnancy: 2.6 micrograms per day
While breastfeeding: 2.8 micrograms per day
What it does: Essential for red blood cell production and brain function
Upper limit: No upper limit for B12

VITAMIN C
Foods that have it: Citrus fruits, strawberries, bell peppers, broccoli
How much you need:

Men: 90 milligrams per day
Women: 75 milligrams per day
During pregnancy: 85 milligrams per day
While breastfeeding: 120 milligrams per day
What it does: Antioxidant, helps the immune system, supports skin health
Upper limit: 2,000 milligrams per day for adults

VITAMIN D
Foods that have it: Fortified dairy, fortified cereals, fatty fish, egg yolks
How much you need:

Adults: 600 IU (15 micrograms) per day
During pregnancy: 600 IU (15 micrograms) per day
While breastfeeding: 600 IU (15 micrograms) per day
Adults aged 70 and older: 800 IU (20 micrograms) per day
What it does: Supports bone health, immune function, and calcium absorption
Upper limit: 4,000 IU (100 micrograms) per day for adults

VITAMIN E
Foods that have it: Nuts, seeds, vegetable oils, spinach
How much you need:

Adults: 15 milligrams per day
During pregnancy: 15 milligrams per day
While breastfeeding: 19 milligrams per day
What it does: Antioxidant, supports immune function, skin health
Upper limit: 1,000 milligrams per day for adults

VITAMIN K
Foods that have it: Kale, spinach, broccoli, green leafy vegetables
How much you need:

Men: 120 micrograms per day
Women: 90 micrograms per day
What it does: Helps blood clotting
Upper limit: No upper limit for vitamin K from food

ZINC
Foods that have it: Meat, shellfish, beans, nuts, seeds, whole grains
How much you need:

Men: 11 milligrams per day
Women: 8 milligrams per day
During pregnancy: 11 milligrams per day
While breastfeeding: 12 milligrams per day
What it does: Supports immune function, helps wound healing
Upper limit: 40 milligrams per day for adults