Brain Diet - sgml/signature GitHub Wiki
Nutrient-Rich Foods with Vitamins, Fiber, and Protein (Allergen-Aware)
whole foods that contain at least two essential vitamins, some dietary fiber, and a modest amount of protein—excluding major known allergens such as nuts, gluten-containing grains, soy, dairy, eggs, and shellfish.
Selection Criteria
- Contains at least two vitamins
- Provides dietary fiber
- Includes some protein (≥1g per 100g)
- Excludes major allergens (tree nuts, gluten, soy, dairy, eggs, shellfish)
Recommended Foods
| Food | Key Vitamins | Fiber (per 100g) | Protein (per 100g) | Notes |
|---|---|---|---|---|
| Lentils | Folate, Iron, B1 | 7.9g | 9g | High in plant protein and fiber |
| Sweet Potato | Vitamin A, C, B6 | 3g | 1.6g | Supports vision and immunity |
| Avocado | Vitamin K, E, C | 6.7g | 2g | Rich in healthy fats and fiber |
| Broccoli | Vitamin C, K, A | 2.6g | 2.8g | Antioxidant-rich cruciferous vegetable |
| Chickpeas | Folate, B6, Iron | 7.6g | 8.9g | Versatile legume for savory dishes |
| Spinach | Vitamin A, C, K | 2.2g | 2.9g | Leafy green with antioxidant support |
| Carrots | Vitamin A, K, B6 | 2.8g | 0.9g | Crunchy root vegetable with beta-carotene |
| Quinoa | B1, B2, B6 | 2.8g | 4.4g | Complete protein source and fiber |
| Prunes | Vitamin K, B6, A | 7.1g | 2.2g | Dried fruit with digestive and bone health benefits |
Usage Notes
- Suitable for allergen-aware meal prep and plant-based diets
- Supports digestion, energy metabolism, and immune function
- Can be combined for complete protein profiles and fiber-rich meals