Immune Support

Every library entry that names Immune Support as a goal. Each is a full page: what it does, stage by stage, and what the evidence says. Build a plan for this goal →

Supplements

• Amla (Indian Gooseberry)A small, intensely sour fruit that’s one of the richest natural vitamin C sources on earth, with real small-trial evidence for improving cholesterol too.
• AndrographisA very bitter traditional herb that may shorten a cold — but won’t stop you catching one.
• AstragalusA traditional Chinese root studied for immune support — the evidence so far is weak.
• Bee PropolisThe resin bees use to seal and protect their hive, taken as a supplement for immune support.
• Beta-CaroteneThe orange plant pigment in carrots — your body turns it into vitamin A, but high-dose pills are risky for smokers.
• Beta-GlucanA fibre from oats, barley, or mushrooms — and the type you buy matters a lot.
• Black Seed OilA cooking-oil seed studied mostly for blood sugar and blood pressure.
• Bovine ColostrumThe first milk a cow makes after giving birth, packed with immune proteins.
• ButterburA migraine-prevention herb where using the right, PA-free version is a matter of liver safety, not just quality.
• Camu CamuA small, tart Amazon rainforest berry that packs an extraordinary amount of natural vitamin C — one of the richest known food sources of it.
• Cat’s ClawA rainforest vine used traditionally to calm inflammation — with real but small evidence for one specific use.
• Chaga MushroomA hard, charcoal-like fungus that grows on birch trees, brewed as tea for centuries in Siberia — with lab-proven antioxidant activity but also a real, documented kidney-stone risk.
• ChlorellaA single-celled algae with a famously tough outer wall.
• Cod Liver OilA traditional supplement that naturally combines omega-3 fats with vitamins A and D — historically used to treat rickets long before anyone knew what vitamin D was, but its vitamin A content means you need to watch your dose more carefully than with plain fish oil.
• CopperWorks as a pair with zinc — too much of one throws the other off.
• Cranberry ExtractA tart red berry with real, Cochrane-reviewed evidence for preventing recurrent UTIs — as long as the product actually contains enough of its active compound.
• D-MannoseA natural sugar taken to try to flush UTI-causing bacteria out of the bladder — a good idea on paper, but the biggest trial so far found it didn’t beat a placebo.
• EchinaceaA prairie flower long used by Native American tribes and now a popular cold remedy — though the science on whether it actually helps is mixed.
• ElderberryA popular cold-season extract with real but modest evidence.
• GoldensealA woodland root long used in folk medicine for infections, now more notable for its drug interactions than proven benefits.
• Green Tea Extract (EGCG)Concentrates the compound behind green tea’s reputation into a capsule.
• L-LysineA building-block protein your body needs, sold mainly as a cold sore remedy — though the proof is shaky.
• Lactobacillus Rhamnosus GGA well-studied gut bacterium with decent evidence for diarrhea in kids and after antibiotics — not a proven cure-all for general gut health.
• Maitake MushroomA frilly, edible "dancing mushroom" studied for possibly softening post-meal blood sugar spikes and supporting immune activity — though the human evidence is thin.
• Multi-Strain ProbioticDifferent strains genuinely do different things.
• NACA building block your body uses to make its main antioxidant.
• Olive Leaf ExtractA concentrated extract of the compound also found in olive oil — with a small, real effect on blood pressure.
• Oregano OilA strong-smelling plant oil that kills germs in a lab dish — but that hasn’t been shown to work the same way inside you.
• Pau D’ArcoA bitter bark tea from South America, traditionally called lapacho or taheebo, used for centuries in folk medicine.
• QuercetinA plant pigment studied for antioxidant and allergy effects.
• Reishi MushroomA mushroom used traditionally for calm, now studied for immune effects.
• SeleniumA trace mineral your thyroid cannot work without.
• SpirulinaA blue-green algae packed with protein and antioxidant pigments.
• Stinging Nettle LeafThe same plant that stings your skin outdoors, dried and used as a supplement for allergy and joint pain relief.
• Sulforaphane (Broccoli Sprout Extract)A compound from broccoli sprouts that switches on your body’s own antioxidant and detox systems — well proven at the biomarker level, less proven for specific diseases.
• Turkey Tail MushroomA colourful bracket fungus whose extracted polysaccharide (PSK) is an approved cancer-adjunct drug in Japan — though the supplement you buy isn’t that pharmaceutical-grade product.
• Vitamin AOne of the few vitamins you can genuinely take too much of.
• Vitamin CUseful, but it will not stop you catching a cold.
• Vitamin D3Your skin makes it from sunlight — but often not enough.
• ZincYour body needs it for hundreds of jobs, especially your immune system.
• Zinc CarnosineA mineral-amino-acid combo that sticks to and helps repair the stomach lining — one of the better-evidenced “gut health” supplements, but for specific issues, not general wellness.

Food

• AbaloneA shellfish loaded with vitamin B12 and iodine, two nutrients that are genuinely hard to get enough of.
• Acorn SquashAcorn squash looks plain, but one cooked cup gives you more potassium than a banana, plenty of fiber, and a good hit of vitamin C.
• Apple JuiceAn apple with the fibre removed and the sugar left in.
• ApricotApricots are a sweet, low-calorie fruit loaded with vitamin A that helps your eyes, skin, and immune system -- just never eat the seed inside the pit.
• Banana PrawnA very lean seafood that’s mostly protein, with barely any fat.
• BasilA fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.
• Bean SproutsBean sprouts are crunchy, low-calorie veggies with real vitamin C and vitamin K in them, but they should be cooked, not eaten raw, to stay safe.
• Bell PeppersContains more vitamin C per serving than an orange does.
• BisonBison is a lean red meat that's packed with iron and vitamin B12, but its low fat means you have to cook it gently or it turns tough and dry.
• Bitter MelonBitter melon is a super low-calorie vegetable packed with vitamin C, and some studies show it can gently help lower blood sugar, but it's not a magic diabetes cure.
• BlackberriesOne of the few fruits with enough vitamin K that it matters for anyone on blood thinners.
• BlackcurrantBlackcurrants are small, tart berries loaded with vitamin C and deep purple plant compounds called anthocyanins that are good for your heart, eyes, and blood vessels.
• Blood OrangeBlood oranges look different because of a special red pigment — not because they have way more vitamin C than regular oranges.
• Blue GrenadierLean white fish, and baking or steaming it changes almost nothing except how much water is left in.
• Bok ChoyBok choy is a crunchy, low-calorie green that quietly packs a lot of bone-friendly vitamin K and immune-supporting vitamin C.
• BoysenberryBoysenberries are a man-made berry mix, packed with fiber and vitamin C, that helps your gut and immune system.
• Brazil NutsOne Brazil nut can pack more selenium than you need for the whole day, so a couple of nuts is plenty.
• BroccoliContains something no supplement quite copies — and it depends how you cook it.
• BroccoliniBroccolini is a friendly veggie hybrid with crunchy stems and a mild taste, and it packs a big dose of vitamin C and vitamin K into every bite.
• Brussels SproutsOne of the most concentrated vitamin K sources in the produce aisle.
• Buffalo (Cube Roll)A red meat cousin to beef that is usually leaner, with a similar dose of iron, zinc and protein.
• Butter BeansA soft, buttery bean that must always be cooked — never eaten raw.
• Butternut SquashButternut squash's orange color is basically a vitamin A signal, but your body only turns as much of it into usable vitamin A as it needs, and cooking plus a little fat helps that process along.
• CabbageAn underrated vitamin C source, and the raw material for sauerkraut and kimchi.
• Calamari (Squid)Squid is a lean, mineral-packed seafood — just don't let deep-frying turn it into junk food.
• CantaloupeCantaloupe is mostly water and natural sugar, but it still packs a real dose of vitamin C and vitamin A into every juicy bite.
• CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
• CarrotsCooking actually makes its signature nutrient easier to absorb.
• CassavaCassava is a starchy root that gives you quick energy — but eating it raw or undercooked can make you seriously sick.
• CatfishCatfish is a mild, budget-friendly fish loaded with protein and B12 — and being a "bottom feeder" doesn't make it dirty.
• CauliflowerBroccoli’s milder cousin, with a gentler version of the same compounds.
• CeleriacCeleriac looks like a dirt-covered brain, but it's really celery's underground cousin — and it's loaded with vitamin K, potassium, and fiber.
• ChestnutRoasted chestnuts taste more like a starchy vegetable than a typical nut — because that’s basically what they are, nutrition-wise.
• Chicken LiverOne small serving of chicken liver packs more vitamin A, B12, and iron than a whole day's worth of most other foods — which is exactly why it's a once-in-a-while food, not an everyday one.
• Chicken ThighChicken thigh gives you protein plus iron and zinc, all from real food you can actually taste.
• ChilliGreen chillies are just unripe red ones, and ripening is what builds up the colour and the vitamins.
• Chinese Broccoli (Gai Lan)Chinese broccoli looks like a leafy stem vegetable, but it packs a serious punch of vitamins A, C, and K into very few calories.
• ChivesChives pack a vitamin K punch pound-for-pound, but since you only ever use a small sprinkle, don't expect much from a garnish-sized serving.
• ClamsClams pack more vitamin B12 into a few bites than almost any other food on Earth, plus a big dose of iron.
• ClementineClementines are a quick hit of vitamin C in a fruit you can peel with your thumbs.
• Collard GreensCollard greens are a leafy green loaded with vitamin K, calcium, and vitamin A — cooking them with a little fat helps your body use more of it.
• CorianderA herb that is either a favorite or (for a real genetic reason) tastes like soap to some people — and is genuinely rich in folate and iron by weight.
• CouscousCouscous looks like a grain but it's really tiny wheat pasta pellets — so your body breaks it down fast, more like noodles than like brown rice.
• CrabCrab is a lean seafood that packs a big dose of vitamin B12 and zinc into very few calories.
• CranberriesCranberries are tart, low-sugar berries packed with vitamin C and fiber, and a natural compound that keeps bad bacteria from clinging to your bladder.
• Cranberry Juice DrinkThe UTI evidence is thinner than the marketing, and this is mostly added sugar anyway.
• CrawfishCrawfish tail meat is a lean, low-fat way to get a big dose of protein, vitamin B12, and selenium in one bite.
• CumquatA citrus small enough to eat whole, peel included — and the peel is the sweet part.
• CurrantFresh currants are a berry. Dried currants are tiny grapes. They are different plants that happen to share a name.
• Curry PowderFifty-three per cent fibre and 25 mg of vitamin E. In teaspoons.
• Custard AppleCustard apple's sweet, creamy pulp is packed with vitamin C and potassium — just don't eat the seeds or skin, which contain a toxin.
• Daikon RadishDaikon is a crunchy, watery radish that's low in calories but surprisingly high in vitamin C, and its natural enzymes may give your stomach a small hand with starchy food.
• Davidson PlumA very tart native plum, rich in vitamin C and deep purple plant pigments.
• Dragon FruitDragon fruit is a juicy, mildly sweet fruit that gives you vitamin C and fiber, and its red color can turn your pee or poop pink for a day -- that's totally normal.
• Duck BreastDuck breast looks like chicken but acts more like steak — it's poultry that's unusually rich in iron.
• DurianDurian is a big, spiky, super creamy tropical fruit loaded with energy, potassium, and vitamin C — but it really doesn't mix well with alcohol.
• ElkElk is a lean, mild-tasting red meat packed with protein and iron, with much less fat than most beef.
• EndiveEndive is a bitter, crunchy leaf that's surprisingly loaded with vitamin K and folate for almost no calories.
• FeijoaA small, fragrant fruit that’s low in calories but a decent source of vitamin C and fibre.
• FennelCrunchy raw fennel is a low-calorie veggie that can calm an upset stomach while giving you vitamin C and potassium.
• Feta CheeseFeta is salty, tangy cheese that gives you calcium and B12, but it's also one of the saltier cheeses, so a little goes a long way.
• FishHow oily a fish is, and what is wrapped around it, matters far more than the word on the packet.
• Flaxseed OilFlaxseed oil is a plant-based way to get omega-3 fat, but your body only turns a small part of it into the "active" omega-3s found in fish oil.
• Fresh GingerGinger really can calm an upset stomach -- but the dose in most studies is stronger and more exact than what's in a cup of tea.
• Fresh Turmeric RootThe bright-yellow root is packed with a compound called curcumin, but your body barely absorbs it unless you eat it with fat and black pepper.
• Fruit SaladDrain it and you pour away some of the vitamin C; keep the juice and you keep the sugar too.
• Garlic (Fresh)The compound behind its reputation only forms once you crush or chop it.
• GemfishA softer, oilier fish with more vitamin A than most fish give you.
• GooseberryThis tangy little berry packs a real vitamin C punch — and it's not the same fruit as the "Indian gooseberry" people sometimes confuse it with.
• GrapefruitGrapefruit is packed with vitamin C, but it can also make certain medicines act stronger than they should.
• Green BeansGreen beans are a crunchy veggie that gives you fiber, vitamin C, and a bone-friendly vitamin called K — just make sure they're cooked, not raw.
• Ground ChilliThe most nutrient-dense thing in this batch, in the smallest serves.
• Ground TurkeyGround turkey is a budget-friendly, protein-packed meat — but only a truly lean option if you check the label, since "ground turkey" can be nearly as fatty as ground beef.
• Ground TurmericThe spice behind curry’s color, best known for a compound your body has a hard time absorbing on its own.
• GuavaA single guava can give you more vitamin C than several oranges — seeds, skin, and all.
• Habanero PepperHabaneros are super spicy peppers packed with vitamin C — the burn you feel isn't your body being damaged, it's a nerve alarm going off.
• HaddockHaddock is a mild, flaky white fish that's low in fat but packed with protein and important vitamins.
• HalibutHalibut is a lean, mild white fish loaded with protein, selenium, and B12 — just don't expect salmon's omega-3 punch.
• HerringHerring is a small, oily fish packed with vitamin D and healthy fats — it's one of the easiest ways to get vitamin D from food instead of sunlight or pills.
• Hoki (Blue Grenadier)A very low-calorie white fish that quietly delivers one of the better selenium doses around.
• Honeydew MelonHoneydew is basically nature's flavored water — light, hydrating, and still packed with real vitamin C and potassium.
• JackfruitJackfruit tastes sweet and fruity and shreds like pulled meat, but it's really a fiber-and-potassium fruit, not a protein powerhouse.
• JalapeñoA jalapeño's fire is a trick your nerves fall for, not an injury — and it definitely won't give you an ulcer.
• JicamaJicama is a crunchy, juicy root that's low in calories but high in fiber and vitamin C — just make sure you peel off the skin, since only the inside root is safe to eat.
• JuiceA glass of fruit juice and a squeeze of lime are not the same kind of food, even though both are juice.
• KaleA calcium source your body genuinely absorbs, unlike spinach’s.
• Kamut (Khorasan Wheat)Kamut is just a big, protein-rich ancient wheat — not a magical grain from a pharaoh's tomb.
• KefirA fermented dairy drink with far more strain variety than most yogurt.
• KiwiMore vitamin C than an orange, plus a genuine digestive enzyme.
• KiwifruitGold kiwifruit is sweeter with more vitamin C; green is sharper with more fibre and more of the enzyme that helps digest protein.
• KohlrabiKohlrabi is a crunchy stem (not a root) loaded with vitamin C, and it's one cabbage-family veggie that isn't a vitamin-K bomb.
• KumquatKumquats are eaten whole — sweet peel and tart middle together — so you get fiber and vitamin C in one bite-sized package.
• LambLamb is packed with protein, iron, zinc, and vitamin B12 — nutrients your body absorbs unusually well from meat.
• LeeksA milder relative of onion and garlic, with its own prebiotic fibre.
• LemonA real vitamin C source — though the lemon water detox claims go well past the evidence.
• Lemon JuiceToo small a serve to feed you. Big enough to change what your gut absorbs.
• Lemon PeelMost of a lemon's fibre and aroma is in the skin, not the juice.
• LimeA lime won't make your body "alkaline" or flush out toxins — but it is a real, small source of vitamin C.
• LobsterLobster is a lean, low-fat way to get a whole day's worth of selenium and vitamin B12 in one meal.
• LonganLongan is a sweet, juicy little fruit that packs a big dose of vitamin C into very few calories.
• LoquatA small orange fruit that ripens in early spring, when almost nothing else does.
• Lotus RootThis crunchy root looks like plain starch but it's actually packed with vitamin C and potassium -- just make sure it's always cooked, never raw.
• LycheeLychee is a sweet, juicy fruit packed with vitamin C — but eating a big bowl of them with an empty stomach is a real risk for young, malnourished kids.
• Mahi MahiMahi-mahi is a lean, protein-packed fish that's easy on fat but needs careful handling to stay safe to eat.
• Mandarin OrangeMandarins are a sweet, easy-peel way to get most of a day's vitamin C, without needing a pill.
• MangoOne of the few fruits genuinely rich in both vitamin C and vitamin A.
• MarjoramA teaspoon is about a gram, so divide everything in the table by a hundred.
• MelonAll melons are mostly water. The colour of the flesh tells you what else is in there.
• Milo (Chocolate Malt Powder)A fortified chocolate drink powder that supplies real calcium, iron and vitamin D, plus a fair amount of added sugar.
• MintMore than a garnish — mint (specifically its oil) has real evidence behind it for calming an upset stomach.
• Mixed BerryFrozen at harvest, which usually means more vitamin C left than in fresh berries a week off the plant.
• MorwongAn everyday Australian fish that’s a genuine source of iodine, a nutrient most foods barely contain.
• MulberryMulberries are a sweet-tart berry packed with vitamin C and a natural compound that can help slow sugar spikes after a meal.
• MushroomsOne of the only foods that can still make vitamin D after being picked.
• MusselsMussels are small, but they pack in vitamin B12, iron, and selenium -- nutrients many people don't get enough of.
• Mustard GreensMustard greens are peppery leafy greens that pack an outsized dose of vitamin K along with vitamin A, vitamin C, and plant compounds you won't get from lettuce.
• Napa CabbageNapa cabbage is a light, crunchy vegetable that gives you vitamin C for your immune system and vitamin K for strong bones — for almost no calories.
• Nori (Dried Seaweed)2,200 mcg of iodine per hundred grams, against a daily upper limit of 1,100.
• OctopusOctopus is a lean, protein-packed seafood loaded with vitamin B12 and minerals — despite its odd reputation, it's easy on saturated fat.
• OkraOkra is a slippery pod full of fiber and vitamins that can gently help steady blood sugar over time, but no vegetable "detoxes" your body overnight.
• OlivesOlives aren't a low-effort veggie snack — they're a fruit that's salt-cured, so a handful can carry as much sodium as a small bag of chips.
• OnionsA prebiotic fibre source that feeds gut bacteria much like an inulin supplement.
• OrangeA genuinely good vitamin C source, with fibre a pill does not give you.
• Orange JuiceReal vitamin C and folate, arriving with none of the fruit’s fibre.
• OreganoOne of the most concentrated antioxidant foods there is, per gram — but you use it a pinch at a time.
• OystersOysters pack more zinc than almost any other food, making them a real immune and wound-healing powerhouse — not just a myth about romance.
• Palm OilPalm oil is the world's most-used cooking oil, and whether it's "healthy" depends almost entirely on whether it's been refined.
• PapayaContains a digestive enzyme, plus one of the highest vitamin C counts of any fruit.
• PaprikaGround dried peppers, carrying a lot more color-giving antioxidant per gram than the fresh pepper it came from.
• ParsleyThe herb pushed to the side of your plate is quietly loaded with vitamin C and vitamin A.
• ParsnipParsnips look like pale carrots but pack more fiber and folate per bite than most root vegetables, and cooking them is completely safe.
• Passion FruitPassion fruit's tangy pulp packs a lot of vitamin C and fiber into a tiny fruit -- but the "it helps you sleep" idea actually comes from a different plant.
• PawpawA soft, mild tropical fruit with a lot of vitamin C for very few calories.
• PeachA solid source of vitamins A and C together, both tied to skin health.
• PersimmonPersimmons are a sweet, vitamin-rich fall fruit -- but eating a lot of unripe ones on an empty stomach can actually cause a real stomach problem.
• PluotPluots are a plum-apricot mix — but mostly plum — that pack vitamin C, potassium, and fiber into one juicy, low-calorie snack.
• Poblano PepperPoblano peppers are a mild, meaty green chile that bring real vitamin C and just a hint of heat without overwhelming a dish.
• PrawnNearly all protein and water, with barely any fat — whichever prawn you buy.
• Prickly PearA cactus fruit that’s mostly water and fiber, with a solid dose of vitamin C.
• ProvoloneProvolone is a firm Italian cheese that's easy on the stomach for most lactose-sensitive people but easy to overdo on salt.
• PumpkinPumpkin's bright orange color is basically edible sunshine for your eyes and immune system.
• Pumpkin SeedsOne of the richest everyday food sources of zinc.
• QuandongA tart wild peach-like fruit, high in vitamin C and folate.
• QuinceQuince looks like a bumpy pear, but you almost always have to cook it before eating — raw, it's rock-hard and mouth-puckering.
• RabbitRabbit meat gives you a lot of protein for very few calories, but eating only rabbit without any fat can actually make you sick.
• RadishRadishes are mostly water and crunch, but that spicy bite is doing real work in your body.
• RambutanRambutan is a juicy, low-calorie fruit with a good hit of vitamin C -- just peel it, eat the white flesh, and skip the hairy skin and the seed.
• RaspberriesUnusually high in fibre for a fruit, and worth separating from the “raspberry ketone” pill sold under its name.
• Red CabbageRed cabbage is green cabbage with a superpower: the purple pigment that gives it color is also a strong antioxidant, and that same pigment changes color when it touches something acidic or basic.
• Red SnapperRed snapper is a lean, mild white fish that gives your body high-quality protein plus a big boost of selenium and vitamin B12.
• RedcurrantRedcurrants are a sour, ruby-red berry packed with vitamin C — and they're not the same as the dried "currants" you find in trail mix or muffins.
• RocketRocket is in the mustard family, not the lettuce family, and that is where the peppery taste comes from.
• RosemaryThe herb behind "rosemary for remembrance" — genuinely rich in antioxidants, though the memory claim is weaker than the folklore suggests.
• Sea BassSea bass is a lean, mild fish packed with protein, selenium, and vitamin B12 — just don't eat it every single day.
• Seaweed (Boiled)Fifty-four calories, and still twice a day’s iodine in a hundred grams.
• ShallotsShallots taste like a cross between onion and garlic, and that sharp flavor comes with a real dose of antioxidants.
• ShrimpHigh in cholesterol on paper, with far less effect on your blood than once believed.
• Silverbeet (Swiss Chard)A leafy green packed with vitamin A, plus iron and folate.
• Snap PeasA handful of snap peas can cover your whole day's vitamin C, pod and all.
• Snow PeasSnow peas are the crunchy whole pod you eat, pea and all -- low calorie, high in vitamin C, and good for digestion.
• Southern Rock LobsterA very lean seafood — almost all protein, with barely any fat of its own.
• SpinachThe Popeye story about spinach and iron is not quite true.
• SpratA small fish you eat whole. The bones are the point.
• SproutSprouting turns a dry seed into a small fresh vegetable, and the conditions that do it also suit bacteria.
• Squab (Pigeon)A whole small bird, skin included — richer and fattier than most poultry, but still a decent source of iron and zinc.
• SquashA summer squash, picked young — which is why it is watery and mild rather than sweet and starchy like a pumpkin.
• Squid or CalamariVery lean protein. Cook it for under two minutes or for over half an hour — the middle is where it turns to rubber.
• Star FruitStar fruit is a juicy, star-shaped snack packed with vitamin C, but people with kidney problems should never eat it.
• StrawberriesA genuinely strong vitamin C source people do not associate with berries.
• Sunflower OilSunflower oil is one of the richest food sources of vitamin E, but not all bottles labeled "sunflower oil" are the same fat.
• Sunflower SeedsSunflower seeds are a crunchy snack loaded with vitamin E, healthy fat, and minerals — just skip the shells and keep portions modest.
• SwedeA mild, low-calorie root vegetable that's a genuine vitamin C source, related to cabbage more than to potatoes.
• Sweet PotatoCooking it, and adding a little fat, both genuinely improve what you absorb.
• SwordfishSwordfish gives you a lot of protein and vitamin D in one meal -- but it's also on the short list of fish doctors say to skip if you're pregnant or feeding young kids.
• TamarilloAn egg-shaped fruit related to the tomato, rich in vitamin A and fibre.
• TangeloPeels like a mandarin, tastes like a tart orange, and carries a bit of grapefruit in its family tree.
• TangerineTangerines are a sweet, easy-peel way to get a big dose of vitamin C plus a special orange pigment your body can turn into vitamin A.
• Tangerine or TangorThe easy-peeling citrus. What changes across the group is sweetness, seeds, and how easily the skin comes away.
• ThymeA herb used a pinch at a time, so its impressive-looking nutrient numbers barely apply to how you actually eat it.
• TilapiaTilapia is basically pure lean protein, great for muscles, but don't expect the omega-3 boost you get from salmon.
• TomatilloTomatillos are a tangy, low-calorie veggie that gives you a solid dose of vitamin C without much sugar or fat.
• TurnipTurnips are a low-calorie root packed with vitamin C, and their leafy tops are even more nutritious than the root itself.
• UV-Exposed MushroomsMore vitamin D than salmon, from a fungus that made it out of sunlight.
• VealVery lean meat from a young animal. It cooks fast and dries out fast.
• VenisonVenison is a super-lean red meat — big on protein and iron, low on fat — but hunters really do need to get wild deer tested for a brain disease that cooking can't destroy.
• WatercressWatercress is a peppery little green that punches way above its weight -- basically a multivitamin with crunch.
• Yellow-Eye MulletAn overlooked fish that’s unusually rich in B12 and selenium.

Recipes

• Beef PhoThe broth is the entire dish. Everything else is something you drop into it at the last second.
• Berry Compote PorridgeFive minutes of simmered berries turns plain porridge into something worth getting up for.
• Berry Protein SmoothieBreakfast for people who cannot face chewing before eight in the morning.
• BorschtThe colour alone justifies making it, and the vinegar at the end is what stops it tasting like soil.
• Butter ChickenThe marinade is the recipe. Everything after it is thirty minutes of stirring a pan.
• Chicken & Chorizo RiceOne pan, and the chorizo fat is what everything else gets cooked in.
• Chicken & Vegetable Stir-FryHigh heat, a few minutes, and everything stays crisp instead of turning to mush.
• Chicken Coconut CurryA weeknight curry that tastes like it took an afternoon.
• Chicken FajitasOne hot pan, and everyone builds their own at the table.
• Chicken Katsu CurryA Japanese curry that is mild, thick and faintly sweet, and nothing like an Indian one.
• Chicken Noodle SoupThe one everyone reaches for when the household starts sniffing.
• Chickpea & Spinach StewTwo tins and a bag of spinach, and dinner is twenty-five minutes away.
• Chocolate-Dipped StrawberriesThe strawberries must be bone dry. A drop of water and the chocolate seizes into a grainy mess.
• Coconut Laksa Noodle SoupThe richest bowl in the library, and the one most worth the calories it costs.
• Fish TagineA North African braise where the fish goes in at the very end and poaches in the sauce.
• Frozen Berry CupFrozen berries straight from the bag, with yogurt poured over to freeze onto them.
• Frozen Yogurt BarkA tray of yogurt in the freezer, snapped into shards — the closest thing here to ice cream.
• Ginger Rice CongeeRice cooked until it gives up and turns into soup. Breakfast for anyone whose stomach is not ready for a fight.
• Goat CurryThe most eaten red meat on the planet, and it needs two hours before it is worth eating.
• Grapefruit & Cottage CheeseA breakfast from 1975 that has aged better than most of what replaced it.
• Green ShakshukaThe same eggs-poached-in-a-pan idea, with the tomatoes swapped for a pan of greens.
• Green SmoothieA way to eat two handfuls of spinach without noticing you have done it.
• Instant Miso SoupUnder 50 calories, mostly water, and it stops the 4pm biscuit more reliably than anything else here.
• Jerk ChickenThe marinade is genuinely fierce and the allspice is what makes it Jamaican rather than merely hot.
• Kefir Berry BowlA breakfast built on a fermented drink with more microbial variety than most probiotic capsules.
• Kefir Mango SmoothieA drinkable snack with more bacterial variety than most probiotic capsules.
• Kohlrabi & Apple Slaw with HamKohlrabi is the vegetable nobody buys, which is a shame, because raw it is better than cabbage.
• Lamb Rogan JoshNinety minutes, almost all of it unattended, and the lamb ends up falling apart in the sauce.
• Lemon Chicken & Rice SoupGreek avgolemono: egg and lemon whisked into hot broth, which thickens it without a drop of cream.
• Lemon Garlic Chicken ThighsSkin-on thighs, a whole head of garlic, and a tray that needs no attention for forty minutes.
• Masala OmeletteAn omelette with actual flavour in it, which is more than can be said for most of them.
• MinestroneThe soup invented to use up whatever the week left behind.
• Miso Soup with TofuEight minutes, four ingredients, and never let it boil.
• Miso Udon with GreensA bowl of broth and thick noodles that takes twenty minutes and tastes like it took longer.
• MuhammaraA Syrian dip of roasted peppers and walnuts that deserves to be as well known as hummus.
• Mushroom StroganoffMushrooms browned hard enough to taste like something that was never meat.
• Mussels MarinièreTen minutes, one pot, and about 40g of protein a serving for the price of a sandwich.
• Nori Snack SheetsAlmost no calories, a lot of iodine, and gone in about ninety seconds.
• Papaya Boat with Yogurt & LimeHalf a papaya used as the bowl. Nothing to wash up and about a day’s vitamin C in it.
• Pepper Strips with HummusPeppers hold dip better than any cracker, and bring their own vitamin C.
• Peri Peri ChickenSpatchcock it. A flat bird cooks in forty minutes instead of ninety and the skin crisps everywhere.
• Persimmon & Ricotta ToastA fruit most people walk past, on toast, for about six weeks of the year when it is worth it.
• Prawn & Mango SaladSweet, sour, hot and salty in one bowl — the four notes a Thai salad is built on.
• Prawn Green CurryPrawns go in last and cook in ninety seconds — everything else is ready before they see the pan.
• Prosciutto & MelonTwo ingredients, no cooking, and it has been on Italian tables for about four hundred years.
• Quinoa TabboulehA herb salad with a little grain in it, not a grain salad with a little herb.
• Roast Chicken with Root VegetablesOne tray, one oven, and the vegetables cooked in the chicken fat.
• Roast Pumpkin SoupRoast the pumpkin rather than boiling it, and the soup tastes like twice the ingredients.
• Roasted Pumpkin SeedsThe best part of carving a pumpkin, and available in a packet the rest of the year.
• Seafood PaellaDo not stir it. The crust on the bottom of the pan is the best part of the dish.
• ShakshukaEggs poached directly in a spiced tomato sauce, one pan start to finish.
• Tofu Vegetable CurryA fully plant-based curry that still hits a real protein target.
• Tom Yum with PrawnsHot, sour, and about 120 calories a bowl. The most flavour-per-calorie dish in the library.
• Tropical Mango SmoothieFrozen mango, a splash of coconut water, and no ice needed anywhere.
• Turkey Stuffed PeppersPeppers used as the dish as well as the vegetable.
• Two Brazil NutsTwo is the serving. This is the rare food where eating more is actively worse for you.

Other goals