Foods Beginning with P – R

This index provides you with useful information about hundreds of different foods. Discover the health benefits of your favorite foods as well as the exuberant amount of nutrients, vitamins, and minerals they contain to fuel your body and the effects they may have on various illnesses.

Use this alphabetized list to fuel your mind about the fuel for your body. Then jump on over to the recipe page to find a healthy recipe that incorporates these superfoods into an easy and nutritious meal or snack.

A – C     D – F     G – K     L – O     P – R     S – Z

Parsley – this delicate and bright herb is known as the universal herb due to its light, fresh flavor. It’s a great way to season any savory dish without adding salt and calories. Parsley also contains a high level of antioxidants to protect cell health and may help prevent certain cancers. The high Vitamin C, Vitamin A, and folate in parsley help boost immunity, lower cholesterol, and decrease inflammation which are important for heart heath and individuals suffering from arthritis. Parsley is also exceptionally high in Vitamin K which plays an important role in blood clotting, bone health and liver function.

Parsnips – this earthy and slightly sweet root vegetable is low in calories and high in fiber making it a great vegetable option for heart health and weight loss. Diets high in fiber have been shown to lower cholesterol and increase feelings of fullness as well as increase digestive health. Parsnips are also high in folate, potassium, and Vitamin C which increase metabolism, promote healthy cells, improve mood, promote bone, hair, and skin health, and increase immunity.

Peanut Butter – made from ground peanuts, peanut butter is a good source of  healthy fats which improve heart health, regulate blood sugar levels, and increase feelings of fullness. When enjoyed in moderation (no more than 2 tbsp), peanut butter can be a great choice for those seeking weight loss or managing diabetes. It contains high levels of Vitamin E which help promote skin, bone, and eye health and magnesium which helps lower blood pressure. As with all nuts, be sure to control your portion size to no more than 2 tbsp per day since nuts are high in calories and fat and may lead to weight gain if eaten in excess.

Peppers – these bright and flavorful vegetables are low in calories and high in water and fiber content making it an excellent choice for those seeking weight loss and weight maintenance. Peppers come in a variety of colors including green, yellow, orange, and red. All varieties are exceptionally high in Vitamin C which helps protect cell health, improves hair, skin, and bone health, increases immunity and promotes the absorption of iron. They also contain high amounts of Vitamin A and Vitamin B6 which promote metabolism, bone health, and immunity. Although all color varieties contain these vitamins, red peppers contain the highest amount while green peppers contain the least.

Pineapple – this tropical fruit contains exceptionally high amounts of bromelain, an enzyme known for this anti-inflammatory properties, making it an excellent food for athletes as well as those with arthritis, digestive diseases and asthma. Pineapple is also rich in Vitamin C which helps protect cell health, improves hair, skin, and bone health, and increases immunity.  Its high water and fiber content help lower cholesterol to reduce heart disease and increases feelings of fullness.

Potatoes – this common food staple is considered a starchy vegetable and is often avoided by those seeking weight loss. Although higher in carbohydrates than other non-starchy vegetables, potatoes are a great source fiber (especially in the skin) which helps lower cholesterol and helps increase feelings of fullness. They are also an excellent source of potassium, copper, Vitamin C, and Vitamin B-6 which help lower blood pressure, maintain bone health, increase immunity, and aid in muscle development. Potatoes are often consumed  in the form of greasy french fries and potato chips or mashed with butter, salt, and cream which is why they are often viewed as a negative food by those seeking weight loss. Eating potatoes closest to their most natural state (such as baked or roasted with a drizzle of olive oil, herbs, and spices) is an excellent way to reap all of their health benefits.

Pumpkin – this bright and mildly tasting squash is an excellent source of Vitamin A, beta-carotene, and Vitamin C all known to increase cell health, promote healthy bones, skin, teeth, and eyes, and increase immunity. Pumpkin is also rich in fiber and potassium which have been shown to reduce blood pressure and improve glucose tolerance making it a great choice for those with diabetes and high blood pressure.

Quinoa – this nutrient rich, gluten-free seed (often thought of as a grain) has a slightly nutty flavor and is a great addition to any diet. Considered a superfood, quinoa is higher in fiber and protein than traditional grain rice which have been shown to lower cholesterol, regulate blood sugar levels, and increase feelings of fullness. It is also a good source of omega-3 fatty acids as well as quercetin and kaempferol, antioxidants known to reduce inflammation and lower the risk of heart disease and stroke.