Health benefits of ingredients used in TWC recipes
The TWC Ingredient Index contains an alphabetized list of the ingredients used within The Wellness Craft’s recipes as well as their health benefits. This list will continually be updated as new recipes are posted.
Almonds are a great source of vitamins and minerals such as vitamin E, vitamin B2, magnesium, phosphorus and potassium.
Apple cider vinegar is made through fermentation and contains potassium, calcium and magnesium.
Apples are high in fiber and flavonoids, especially in their skin. Fiber helps to aid in digestion while flavonoids have antioxidant and anti-inflammatory properties.
Artichoke hearts contain high levels of antioxidants. They contain potassium, fiber, vitamin C, magnesium and folate.
Arugula is a cruciferous vegetable containing antioxidants which work against cell damage in the body. Additionally arugula contains vitamins A, C and K.
Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.
Avocados are a good source of monounsaturated fats, fiber, potassium and carotenoids.
Balsamic vinegar is a type of vinegar shown to reduce spikes in glucose levels.
Bananas are rich in potassium, a nutrient that helps to regulate blood pressure. Bananas are also high in fiber aiding in digestion.
Berries get their color from anthocyanins, which are antioxidants believed to have properties that support the immune system and prevent chronic disease.
Broccolini is high in calcium, magnesium, fiber and antioxidants. The antioxidant sulforaphane in broccolini helps to reduce inflammation and neutralize toxins.
Brussels sprouts contain glucosinolates, a phytochemical with sulfur shown to protect against cancer. They are also a source of carotenoids, vitamin C and K, folate and fiber.
Butternut squash is nutrient packed with vitamins A and C, magnesium, potassium and calcium. Butternut squash also contains beta-carotene and alpha-carotene which converts to vitamin A in the body to aid in immunity.
Cacao is rich in flavonoids and antioxidants which help to reduce inflammation and aid in blood flow in the body.
Cannellini beans contain good amounts of fiber and protein. They are also plentiful in valuable nutrients such as calcium and iron.
Carrots contain a great amount of vitamin A, as well as amounts of vitamin K, vitamin C and potassium. Beta-carotene and lutein in carrots support eye health.
Celery is high in fiber as well as nutrients such as potassium, folate, calcium and vitamins A, C and K.
Cherries are high in vitamin C and are also sources of vitamin B6, potassium, magnesium and fiber.
Chia seeds are a great source of vitamins, minerals, omega-3 fatty acids and antioxidants. These antioxidants help to reduce free radicals within the body.
Cinnamon is high in antioxidants that reduce free radical damage.
Cocoa is high in flavanols, which are a compound in plants with antioxidant and anti-inflammatory properties.
Coconut water is a great source of natural electrolytes, containing potassium, sodium, calcium and magnesium.
Cucumbers are composed mostly of water and contain vitamins K and A, phytonutrients and antioxidants.
Dates are a source of phytonutrients, which are plant compounds that are immune supporting, anti-inflammatory and hormone regulating.
Dijon mustard is produced from mustard seeds which are a source of many vitamins and minerals, dietary fiber and antioxidants.
Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.
Farro is an ancient grain popular within the Mediterranean diet. Being a good source of fiber, it has positive digestive impacts. A typical 1/4 cup of farro contains about 6 grams of protein and 3 grams of fiber. It also is a source of iron and magnesium.
Fresh basil contains a variety of vitamins, minerals and antioxidants that are not present in dried basil.
Fresh garlic cloves have been shown to have health promoting and disease preventing impacts.
Fresh lemon juice is a great source of vitamin C, which is an antioxidant that protects against cell damage.
Fresh mozzarella is a source of protein, probiotics and nutrients such as calcium and vitamin K.
Fresh orange juice is a great source of vitamin C as well as folate.
Fresh parsley contains vitamins A, C and K; as well as, minerals potassium, calcium and magnesium.
Fresh sage contains vitamin K, magnesium, zinc and copper as well as antioxidants combating free radical damage.
Garbanzo beans are a source of fiber, protein, iron, folate and phosphorus. The fiber in garbanzo beans contain digestive promoting properties. The soluble fiber in garbanzo beans breaks down into butyrate, a bacteria that positively impacts the gut microbiome.
Grass-fed butter has been found to be richer in vitamin K and healthy fats than regular butter.
Hemp seeds are a good source of healthy fats, containing omega-3 and omega-6 fatty acids. Hemp seeds are also abundant in vitamin E, helping immune system functions as well as fiber, supporting digestion. Although nutrient dense, hemp seeds have a high caloric content. One serving, 3 tbsp of hemp seeds, contain around 170 calories. It is important to be mindful of the amount of servings consumed. The fiber content allows for a feeling of satiety to be achieved.
High quality parmesan is a great source of calcium and protein.
Lentils contain calcium, iron, potassium and folate. 1/2 cup of cooked lentils approximately contains 12 grams of protein and 9 grams of fiber.
Mangoes contain vitamins K and C as well as antioxidants such as beta-carotene. These antioxidants fight the damage causing free radicals in the body.
Nectarines are a good source of fiber and contain several antioxidants such as beta-carotene, flavonoids, lutein and vitamin C.
Nutritional yeast is a good source of protein, vitamins, minerals and antioxidants.
Onions are a good source of vitamin C, vitamin B6, potassium, manganese and copper.
Oranges are notably high in vitamin C, helping to boost the immune system, improve iron absorption and fight inflammation.
Organic kale is rich in a variety of nutrients including vitamin A, vitamin C, potassium, folate, fiber, calcium and antioxidants lutein and zeaxanthin.
Pasture-raised eggs have been shown in studies to have higher vitamin E and omega-3 content than conventionally raised eggs.
Pecans contain many vitamins and minerals including vitamin A, vitamin B6, vitamin E, zinc, magnesium, calcium, folate, iron and more. These vitamins and minerals give pecans anti-inflammatory and immune supporting properties. They additionally are a source of omega-3 fats.
Pine nuts are high in the antioxidant vitamin E, which aids in skin health. Pine nuts also contain omega-3 fatty acids which promote brain health.
Pistachios are high in antioxidants which fight against free radicals in the body. They are also a good source of unsaturated fatty acids and potassium.
Pomegranate seeds contain vitamin C which protects cells, antioxidants which boost the immune system and fiber that aids in digestion and satiety. Additionally pomegranates contain folate and thiamine. Folate is folic acid and thiamine is vitamin B1. They help with growth, development and cell function within the body.
Pumpkin seeds are high in nutrients such as manganese and vitamin K. Additionally, pumpkin seeds contain zinc, a nutrient helping in immune system functioning.
Raw almond butter is a good source of monounsaturated fats helping to lower LDL cholesterol and raise HDL cholesterol.
Raw peanut butter free of refined sugar, added oils or trans fats are high in monounsaturated fats. Some of this fat being oleic acid, also found in olive oil, shown to have many health benefits.
Raw, unfiltered honey in its natural state contains antioxidants with anti-bacterial and anti-inflammatory properties.
Red bell peppers notably contain high amounts of vitamin C, which is anti-inflammatory and immune boosting. Red bell peppers also contain high amounts of vitamin A and beta-carotene supporting healthy cells.
Red onion contains quercetin, an antioxidant which is anti-inflammatory and immune boosting. Red onion also contains manganese, biotin, copper and vitamins C and B6.
Romaine is composed of over 90% water, being a source for hydration. Romaine is also a source of antioxidants through vitamins A and C.
Tahini is a source of protein, fiber, selenium, copper and monounsaturated fats.
Tomatoes contain potassium, vitamins B and E, and a substance called lycopene, giving them their color. Lycopene helps to protect from cell damage.
Spaghetti squash contains vitamin C, vitamin B6, manganese and potassium. Spaghetti squash can be a great whole food alternative to processed foods.
Spinach is a great source of iron and antioxidants while having immune boosting and anti-inflammatory properties.
Sweet potatoes get their vibrant color from carotenoids, an antioxidant which protects against cellular damage. They contain additional nutrients such as vitamin C, calcium, magnesium and potassium.
Zucchini is high in fiber and packed with various vitamins, minerals and antioxidants. Specifically, zucchini is rich in vitamin B6 which helps to regulate blood glucose.
