Pantry Guide

Over here at Body Medicine we truly see ‘Food as Medicine’ above all else. Mama Nature would want that for all of us.

It’s empowering to understand that health is provided to us locally and sustainably and while supplements can be a huge benefit, nothing matters more than the very foundation of our diet. Below we have a list of our favorite whole food ingredients and the benefits they provide to you and that rebellious spirit of yours! 


The paler cousin of broccoli and therefore a member of the brassica family, the humble, versatile cauliflower boasts a punch of vitamin C, vitamin K, potassium, magnesium, calcium and beyond.

Part of the Allium family of plants and a solid source of prebiotics (providing your probiotics with food). Leeks are also a good source of the mineral manganese. What’s more, they provide small amounts of copper, vitamin B6, iron, and folate.

A slightly sweet root vegetable, sweet potato is a hero in both sweet and savory dishes. They are among the best sources of vitamin A and their orange color lends them vitamin B5, riboflavin, niacin, thiamin, and carotenoids. Keep the skin on for extra fiber.

Please stop dissing our favorite friend, the potato. These root veggies provide you with so much, such as vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, folate, pantothenic acid and riboflavin. Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing.

A versatile green squash that delivers many nutrients including vitamin C, potassium, magnesium and folate. Zucchini also delivers uber-healthy compounds called carotenoids—specifically lutein and zeaxanthin. Your skin and heart will thank you.

Carrots are a particularly good source of beta carotene, fiber, vitamin A, vitamin K, potassium, antioxidants and carotenoids, They’re delicious both raw and cooked.

+ Onion – Allium family member renowned for their immune-boosting properties. Onions are anti-inflammatory and anti-bacterial and contain decent amounts of vitamin C, folate, vitamin B6, and potassium.

A bitter leaf that is considered part of the red chicory family, radicchio holds several unique compounds like lactucopicrin zeaxanthin, vitamin K, and B vitamins. it is also a modest source of minerals like manganese, copper, iron, zinc, and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase.

These colorful bulbs are rich in antioxidants and minerals like calcium and potassium and are a good source of natural nitrates that improve blood flow. If you have never quartered and roasted radishes – what have you been doing?

We LOVE cabbage here at Body Medicine. Fermented, boiled, baked – You name it! Enjoy the benefits of fiber, vitamin K.

A key member of the Brassica family, broccoli is renowned for its anticancer properties. It also contains potent levels of vitamin E, fiber, vitamin C, vitamin K, iron, and potassium and boasts more protein than most other vegetables.

An excellent source of dietary fiber and good carbohydrates, which both improve the function of your digestive system. Taro also boasts high levels of vitamin C, vitamin B6, and vitamin E.

Several health benefits of shiitake mushrooms stem from their hefty dose of B vitamins. Vitamin B3, otherwise known as niacin, plays a crucial role in supporting energy production and overall wellbeing.

Nori contains a lot of vitamins, especially vitamin A, vitamin B1, vitamin B2, vitamin C; 10-100times more than that of ordinary vegetables. Eating 2 sheets of nori will get you enough vitamin A, B1, B2 for a day. Nori also contains various minerals; potassium, calcium, magnesium, iron, zinc and a solid hit of iodine. 

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant that can neutralize free radicals due to its chemical structure. Turmeric is fat soluble meaning that it is best consumed with meal that contains a fatty element.

A flowering root that contains many medicinal qualities. An excellent addition to curries to support warming the body in cooler months. It contains trace amounts of vitamin B3 and B6, Iron, potassium, vitamin C, magnesium, phosphorus, zinc, folate, riboflavin, niacin and is renowned for its anti-inflammatory benefits.

A member of the Allium family, Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage. High doses of garlic supplements have been shown to increase antioxidant enzymes.

This naturally salty veggie provides riboflavin, vitamin B6, pantothenic acid, calcium, magnesium and phosphorus, and a very good source of fiber, vitamin A, vitamin C, vitamin K, folate, potassium and manganese. Baked celery sticks will likely improve the quality of your life, or at least your tastebuds.

A good source of vitamin A, pantothenic acid, magnesium, phosphorus and manganese, you’ll also receive a ton of vitamin C, vitamin K and potassium PLUS cucumber is super hydrating.

Jam-packed with vitamins and minerals, varying from sprout to sprout. They carry essential vitamins, minerals, fiber and are a great source of antioxidants and often a source of protein too.

A  great source of plant-based protein as well as vitamins C, vitamin E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions.

Each color varies but in general you can expect fiber, minerals such as iron, calcium, copper, manganese, molybdenum and amino acids such as tryptophan, phenylalanine and lysine.

This veggie is the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Cooking them will increase the availability of lycopene. They are also a great source of vitamin C, potassium, folate, and vitamin K.

An excellent source of prebiotics, artichokes are rich in fiber, vitamins, minerals, and antioxidants. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron.

High in folic acid and a good source of potassium, fiber, thiamin, and vitamins A, B6, and vitamin C.

An abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases.


Can be eaten cooked or raw and serve as an excellent source of vitamins A, C and K. These greens also contain vitamin E, folate and small amounts of other B vitamins. What’s more, dandelion greens provide a substantial amount of several minerals, including iron, calcium, magnesium and potassium and their bitter taste means that they support bile production and therefore compliment your digestive system.

A quality source of iron, vitamins K, A and C, and calcium. Silverbeet is full of antioxidants and the vitamins within it help to prevent inflammation. It also contains a high amount of fiber as well as potassium, which helps to maintain blood sugar levels.

A superfood in its own right. Spinach is alkalizing and contains iron, B vitamins, carotenoids, polyphenols, vitamin A, vitamin C, vitamin k, folate, potassium, fiber and the list truly does go on. If you have any pre-exisiting thyroid conditions, we recommend blanching your spinach before eating (even when adding to a smoothie).

A leafy bitter green, excellent for stoking your digestive enzymes and supporting your digestive process. Rocket contains calcium, iron, vitamin A, vitamin C, vitamin K, folate, potassium, magnesium.

Although it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate.

An excellent source of vitamin A, vitamin C, calcium and carotenoids. They are a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline.

While it is a leafy-like green, it is considered part of the Brassica family, making it a cruciferous vegetable. This means it is best consumed cooked or blanched as opposed to raw.

Kale contains high amounts of vitamins A, K, B6 and C, calcium, potassium, copper, manganese and a ton of polyphenols.

Our poor friend the iceberg lettuce gets a bad rap for not being as nutritious as other lettuces, rest assured, it’s packed with vitamin A, vitamin K, and folate and its mild flavor and sensational crunch make is a great addition to salads.


May reduce nausea and relieve IBS.

Portrays potent anti-diabetic properties and protect cells against free-radical damage due to high antioxidant count.

Labeled as one of the most powerful disease-fighting plants, sprinkle it on everything!

Can improve brain function and memory.

Can help prevent allergies and nasal congestion.

Excellent for supporting the clearing of heavy metals from the body.


Packed with dietary fibre as well as an abundance of vitamin A and vitamin C. Contains less naturally occurring sugar than red apples. A personal fave here at Body Medicine.

One of the lowest counts of sugar, pears are especially rich in folate, vitamin C, copper, and potassium. They’re also a good source of polyphenol antioxidants.

A nutrition superhero, containing an abundance of antioxidants, vitamin C, fiber, vitamin K, manganese and potassium. Supports short and long-term brain power and cognitive function.

Rich in antioxidants and recommended to nourish and tone the intestines, they act as a natural laxative because of their high fibre content. Also believed to be supportive of men’s fertility.

In addition to vitamin C and vitamin E, pomegranate juice is a good source of folate, potassium and vitamin K. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.

High in vitamin C, folate, potassium, flavonoids and compounds called limonins.

They support detoxification and help to alkalyze the body.

The good quality fat content helps to keep you satiated between meals. Avocados also boast high fibre and a solid dose of vitamin E.

Excellent source of vitamins A and C. Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on blood sugar levels.

Providing vitamin C, A some of the B’s and a ton of antioxidants, Papaya is also famous for the enzyme named papain which can help make protein easier to digest.

Bursting with antioxidants, phytochemicals, vitamins, nutrients, and fiber. All of which can help support a healthy system and may reduce the risk of certain types of cancers.

Provide an abundance of nutrients including vitamin A, vitamin C, vitamin E, beta-carotene, lycopene, lutein, selenium and manganese. The whole fruit is rich in fiber and is more beneficial than the juice.

A healthy source of fiber, vitamin B6, vitamin C, and various antioxidants and phytonutrients. Most famous for its potent levels of potassium.

Contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc and high levels of vitamin C. 

Large quantities of vitamin C, as well as trace amounts of iron, zinc, B vitamins and riboflavin. Their high antioxidant content fights free radicals and help to prevent health conditions, such as cancer and heart disease.

Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They contain a ton of antioxidants and are a good source of fiber. If you can get past the furry skin, we recommend you gobble that up to for extra benefits!

They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart.


Packed with fiber, rice can help lower cholesterol and reduce your risk of heart disease and stroke. Since fiber makes you feel full, you may find it easier to maintain a healthy weight. Also, brown rice contains vitamins and minerals that help the blood transport oxygen and perform other vital functions.

Offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc. Avoid quick oats and opt for rolled or steel cut oats instead.

Gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

It is a good source of protein, fiber, and healthful complex carbohydrates. It is rich in heart-healthy nutrients, including magnesium and fibre. In addition, it is a good source of plant compounds called rutin and quercetin, which have protective antioxidant properties.


Opt for wild-caught, enjoy the skin if possible as a lot of the good fats are stored in the skin.  It’s very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12 and is bursting in potassium and other nutrients like iron and vitamin D.

Packed with omega 3 fatty acids, protein, vitamin B12 and calcium.

An excellent source of high-quality protein, iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.


Avoid cooking on high heat. Best as a salad dressing, baking or on roasted veg. If you want to cook on higher heats, opt for olive oil (not extra virgin).

Can tolerate high heat but does contain high amounts of saturated fat. Ok to use a few times a week in cooking.

High smoke point making it good to cook with and a great source of oleic acid, which is an unsaturated fat. It contains vitamin E and also helps the body absorb other fat-soluble vitamins. Avocado oil is a good source of monounsaturated fat which has been linked to reducing LDL cholesterol and increasing HDL cholesterol.

Rich in important nutrients like vitamin A, omega-3 fatty acids, and conjugated linoleic acid. It is touted the golden elixir in ayurvedic medicine and is used in this lineage to treat and prevent many bodily ailments.

Opt for organic, grass fed. Butter contains essential nutrients like vitamin E, A and D. Can be used on high heat as it has a high smoke point and exposing it to heat wont make it rancid.


Containing high levels of beneficial fats, other important nutrients such as vitamin E, folate and the protective phytochemical, ellagic acid, are all found in walnuts, and contribute to its neuroprotective and memory enhancing properties.

A great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. They also contain high amounts of melatonin, a naturally occurring hormone that supports our circadian rhythm. 

An excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A plant-based protein, almonds are also low in saturated fat and may help maintain healthy cholesterol levels.

A rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid. They also contain a decent amount of vitamin B6, folate, phosphorus, potassium and zinc.

One of the most concentrated dietary sources of the antioxidant selenium. Selenium can help regulate your thyroid gland, reduce inflammation, and support your heart, brain, and immune system.

One of very few plants to include Omega 7, a monounsaturated fatty acid. These healthy oils, combined with fibre and small amounts of plant sterols, help maintain good cholesterol levels, healthy blood vessels and optimal blood supply throughout the whole body, including the brain.

Rich in several important nutrients, including fiber, copper, thiamine, zinc and polyphenols.

Rich in magnesium, iron, vitamin E, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in pine nuts include phosphorus and vitamin K.

Sunflower seeds are a solid source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver health.

Despite their tiny size, chia seeds pack a highly nutritious punch. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.

We recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits. Flaxseed’s health benefits come from the fact that they’re high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans.

Rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.


Chickpeas contain a soluble fiber called raffinose, a type of oligosaccharide that is fermented in the colon by beneficial bacteria called Bifidobacterium. As bacteria break down this fiber, a short chain fatty acid called butyrate is produced. Butyrate plays a role in reducing inflammation in the cell wall of the colon, promoting regularity in the intestines and aiding digestion.

The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in black beans can reduce your risk of several serious medical conditions and help your body to process calories more effectively.

Full of fiber and protein. They also contain nutrients like iron, zinc, and magnesium

A powerhouse of minerals, protein and fibre as well as the essential

nutrients: Folate, iron, manganese, phosphorus, thiamin, potassium and vitamin B6

A great source of plant-based protein as well as folate, iron, and potassium.

Packed with potassium, magnesium, folate, fiber, and vitamin B6

Each serving is rich in protein and micronutrients like folate, iron and manganese. Plus, a good chunk of the carbs in kidney beans nutrition are actually composed of fiber, a type of indigestible plant compound that’s loaded with health benefits.



Adjusting your nutrition throughout your (present or non-present) cycle is an optional and additional tool to support the fluctuation of hormones your body experiences through these four phases.

+ lightly cooked veggies
+ Raw
+ Sprouted
+ Fermented vegetables

+ Fresh and raw foods plus
+ Vegetable and fruit smoothies
+ Increase cruciferous vegetables to support the clearing of excess estrogen
+ Prioritize fiber from whole foods to help flush excess hormones out of the body

+ Root vegetables
+ Grains
+ Leafy greens
+ Complex carbs
+ Consume more calories daily to maintain stable blood sugar, which helps balance insulin (a hormone that greatly determines the degree of PMS you will experience)
+ Emphasize cruciferous vegetables
+ Add in more unrefined carbohydrates to increase nutrient density

+ Warming, cooked foods
+ Roasted root vegetables
+ Healthy fats
+ Eat adequate calories to counteract low levels of hormones
+ Consume plenty of good quality protein and healthy fats which will help with hormone production
+ Focus on foods that help keep up your iron, kidney beans and dark leafy greens
+ Include seafood or mineral-rich seaweed to replenish mineral levels in your body





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