● contains a large part of the daily recommended intake of vitamins, minerals, fiber and amino acids

● 100g Almonds contains 12g of dietary fiber, which is 49% of total daily fiber required daily

● contains 140% of the recommended daily amounts of manganese, 75% of magnesium, 130% vitamin E

● rich with monounsaturated fatty acids, which are important for the prevention of heart attack

● speeds metabolism and also helps with weight loss, regulates blood sugar

● rich in calcium, essential for bone health

Energy 576 kcal
Protein 21.22
Carbohydrates 21.69
Sugars 3.89
Fat 49.42



● one apple has 80-90 calories and contains between 85-90% of water  and thus reduces thirst and  refreshes

● rich with fructose and glucose, provides energy, helps  preventing fatigue and keeps you concentrated

● contains monosaccharide fructose, the sugar that  reduces the need for sweets, which certainly helps with weight loss

● positive effects to the heart, blood vessels, liver, kidneys and gallbladder

● hardens the immunity

● kills the bacteria located in the mouth

● gives you the feeling of satiety

Energy 52 kcal
Protein 0.26
Carbohydrates 13.81
Sugars 10.39
Fat 0.17



● rich source of potassium, helps to maintain pressure

● a natural antioxidant

● rich with vitamins A, B2, B3 and C

● helps the body defending against bacterial infections, the reconstruction of  damaged tissues, improves eyesight and cleans skin

● also contains an increased amount of vitamin B17, which helps in the treatment and control of cancer

● hardens the immunity

● they are a mild laxative, regular consumption reduces the fecal incontinence

● rich with iron, copper, magnesium, and phosphorus

Energy 48 kcal
Protein 1.4 g
Carbohydrates 11 g
Sugars 9 g
Fat 0.4 g



● rich with fatty acids, monounsaturated oleic acid, which helps reducing cholesterol levels

● rich in vitamins E, K, B2, B3, B5, B6, and B9, or folic acid, helps the body in converting food into energy

● folic acids is also essential for proper brain function and cell growth, which is very important in early childhood and  pregnancy

● containing lutein, a carotenoid that protects against certain cancers and macular degeneration, which is one of the causes of blindness by elders

● oil Avocado is extremely useful, prevents premature aging by removing harmful cells and prevents the occurrence of many diseases

Energy  160 Kcal
Protein 2 g
Carbohydrates 8.53 g
Sugars 0.66 g
Fat 14.66 g



● contains 31% of the daily recommended intake of vitamin B6, which regulates blood glucose levels and stimulates good mood

● It helps the body recover after quitting smoking

● neutralizes acid and relieves irritation of the stomach

● rich with manganese, magnesium and potassium

● containins the tryptophan protein that converts to serotonin

● reduces the PMS symptoms in women

● reduces body temperature and is extremely useful in colds, viruses, flu and high temperatures

● containins resistant starch, type of carbohydrates which makes you feel satiated for longer

Energy 89 Kcal
Protein 1.09 g
Carbohydrates  22.84 g
Sugars 12.12 g
Fat 0.33 g



● has an extremely high energy value (in the table above data for raw beans), and contains many essential amino acids

● rich in vitamins B1, B2, B3, B6, B9, K

● regulates blood sugar and insulin, lowers cholesterol and protects against cancer, particularly colon cancer

● great combination of proteins, fiber, vitamins and minerals

● reduces risk of heart diseases, is useful for both bone and prostate health

● high quality structure of proteins, helps muscles in development

Energy  347 Kcal
Protein 21 g
Carbohydrates 53 g
Sugars 2.1 g
Fat 1.2 g



● nitrates which beetroot contains within itself expands blood vessels and can improve physical stamina.Therefore it’s recommended for athletes

● high content of anticarcinogenic substances and carotenoids, an excellent source of folic acid, it is also full of antioxidants

● filtrates  blood, cures anemia, kills cancer cells, helps in the early stages of the flu, protects from the effects of harmful radiation and heals from it’s negative effects, regulates blood pressure (especially helps with low blood pressure), cleanses our body, has a positive effect on circulatory system, helps the bloodstream

Energy 43 Kcal
Protein 1.68 g
Carbohydrates 9.96 g
Sugars 7.96 g
Fat 0.18 g


 blueberries-1323372-640x480● rich in vitamin C ( a portion of 150 g of blueberries provides 41% of the recommended daily intake ), it is also rich in minerals, potassium, phosphorus and calcium

● blueberry is blue due to anthocyanin, which is a powerful antioxidant

● contains a high proportion of dietary fiber, mostly pectin which has a role in lowering blood cholesterol

● has a positive effect on the heart and circulatory system, helps in fighting Alzheimer disease, slows down aging in general, improves memory, helps in treating type 2 diabetes, works antibacterial in cases of inflammatory bowel disease, slows down the development of some types of cancers

Energy  57 Kcal
Protein 0.74 g
Carbohydrates 14.49 g
Sugars 9.96 g
Fat 0.33 g



● an excellent source of carotenoids, one portion of it reduces the risk of heart attacks by up to 60% and the risk of a stroke by 40%

● is extremely rich in vitamin A ( in 100g even 308% of the recommended daily intake ), also contains vitamins C and K

● the positive effects of carrots are countless: protects the heart and circulatory system, protects and improves vision and reduces shortsightedness (especially for children), strengthens the immune system, stimulates physical development of children, reduces the risk of cancer, protects against infection, reduces cholesterol – Raises the level of good HDL cholesterol, helps with anemia, reduces the risk of glaucoma, helps in treating diarrhea

Energy  41 Kcal
Protein 0.93 g
Carbohydrates 9.6 g
Sugars 4.7 g
Fat 0.24 g



● because of its high water content (95%), cucumber has diuretic properties, eliminates the accumulated toxins and improves kidney and gallbladder functioning

● minerals in cucumbers stimulate the flexibility of muscles and help regulate blood pressure, protects the body from cancer-causing substances, stimulates the colon, helps in weight loss, it is one of the best natural resources for skin health, relieves the pain caused by burns and treats them

● the simplest and most common cucumber dishes are salads, in this way most of the nutrients are preserved , just be careful not to over-salt it

Energy 16 Kcal
Protein 0.65 g
Carbohydrates 3.63 g
Sugars 1.67 g
Fat 0.11 g

Grape (red or green)


● rich source of almost all the B vitamins and a good source of vitamin C and vitamin K, the composition of these vitamins in grapes has a great effect on the nervous system and are important for the exchange of carbohydrates in the body

● grape sugaris different from other sugars, quickly enters the bloodstream and is useful in physical activities to recover from illness and anemia

● very beneficial  for health: protects blood vessels, improves blood circulation, cleanses the blood, dissolves fat, black grapes improves sleep, improves the functioning of the kidneys and lungs, improves memory and concentration, improves digestion and improves bowel function, helps in treating bronchitis and coughing

● grape juice is rich in vitamins A, B and C and has multiple favorable effects on health

Energy 69 Kcal
Protein 0.72 g
Carbohydrates 18.1 g
Sugars 15.48 g
Fat 0.16 g



● contains 112%  of the required daily intake of vitamin C, the term “vitamin bomb” can be easily linked to kiwi, besides high amounts of vitamin C it also contains vitamins A, B, C and E complex and is a great source of magnesium, manganese, potassium and phosphorus

● beneficial for the heart, prevents cardiovascular diseases, reduces high levels of cholesterol, strengthens the immune system, reduces the risk of cancers and strokes, useful against asthma, protects the digestive system, regulates blood pressure, protects DNA and muscles from oxidative stress, is also useful for eye health, bone and skin

● kiwi has an almost ideal ratio between the minimum calorific value and maximum therapeutic effect on the human body

Energy 61 kcal
Protein 1.14 g
Carbohydrates 14.66 g
Sugars 8.99 g
Fat 0.52 g



● has a low nutritional value, is the richest in vitamin C, but contains many unique phytonutrients that have significant antioxidant and antibiotic properties

● some studies have shown that lemons reduce the possibility of throat cancer by 40-50%

● is usually recommended in the morning, mixed in a glass of water

● water and lemon cleanse the body from toxins, cleanse the kidneys, liver, cardiovascular system, destroy cancer cells

● for common colds, lemon is very useful due to vitamin C, helps the immune system greatly and strengthens it

Energy  29 Kcal
Protein 1.1 g
Carbohydrates 9 g
Sugars 2.5 g
Fat 0.3 g



● rich source of monounsaturated fatty acids, a good source of vitamin E

● 75% Fat make oleic acid which reduces the level of cholesterol

● is essential for the health of the heart, circulatory system, digestive system, olive oil has an excellent effect on skin and hair, cleanses the body of harmful substances, helps the body to remove cholesterol and olive oil boosts immunity and is helpful in fighting allergies

● olive oil is the healthiest oil, has multiple uses and is extremely useful for health

Energy 146 kcal
Protein 1.03 g
Carbohydrates 3.84 g
Sugars 0.54 g
Fat 15.32 g


● an excellent source of vitamin C, an orange contains nearly 100% of the recommended daily value

● a good source of fiber, which is located in the inner part of the orange that separates slices (albedo), also contains carotenoids, terpenes, flavonoids and other anti-cancer compounds

● a great antioxidant, orange juice has antimicrobial and invigorating characteristics, helps against flu, fever, kidney and bladder problems

● bitter orange blossoms are used in producing of the essential oil of bergamot, which helps in treating depression and anxiety

● Below the orange peel is sinofrin, an ingredient that reduces the production of cholesterol in the liver, and the antioxidants reduce the level of bad (LDL) cholesterol in blood

Energy 654 Kcal
Protein 15.23 g
Carbohydrates 13.71 g
Sugars 2.61 g
Fat 65.21 g



● rich in minerals, vitamin C and enzymes

● known for its medicinal qualities despite fairly modest nutritional composition

● high proportion of bromelain which consists of three enzymes that are essential for the degradation of proteins in the organism

● stimulates the appetite, destroys intestinal parasites, improves digestion, has a beneficial effect on the entire immune system, preventing formation of deposits in blood vessels, increases circulation and reduces blood pressure

● contains Alpha Hydroxy Acids which have a positive effect on the skin and reduce wrinkles

Energy 50 Kcal
Protein 0.54 g
Carbohydrates 13.12 g
Sugars 9.85 g
Fat 0.12 g



● rich source of vitamin C, one portion of 150g satisfies daily required amount of vitamin C

● It’s perfect for weight loss due to extremely low in calories, low ammount of sugar and sodium

● rich with antioxidants, but have multiple beneficial effects on health

● improves immunity, beneficial effect on the cardiovascular system and heart, helps regulate blood sugar, protect the eyes from UV radiation, good for digestion, prevent premature aging and protect against various diseases associated with aging

● strawberries also have analgesic properties, helps with headaches

Energy  33 Kcal
Protein 0,67 g
Carbohydrates 7.68 g
Sugars 4.89 g
Fat 0.3 g

Sour Cherrie


● nourishes the entire body and gives a feeling of satiety, has a strong antioxidant effect due to anthocyanins and other phytochemicals (beta carotene, lutein and zeaxanthin)

● stimulates cardiovascular health, reduces the risk of cancer, has a positive influence on physical recoveries, prevents body inflammations in general , helps in sleep regulation, reduces the risk of diabetes, helps in weight loss,has a positive effect on kidneys and the digestive system

● cherry juice is also very healthy, it has many positive effects on the human body, for example, if you have trouble sleeping, drink a glass of cherry juice before bedtime and it will help you in having a good and continuous sleep

Energy 50 kcal
Protein 1 g
Carbohydrates 12.2 g
Sugars 8,5 g
Fat 0.3 g

Sweet Cherrie


● are an ideal snack and between meals, but they’re rich enough to replace a whole meal for overweight people

● contains almost all vitamins and minerals (mostly in small quantities), also contains bioflavonoids, phytochemicals, ellagic acid, anthocyanins, melatonin, are rich in antioxidants and dietary fiber, but no cholesterol

● prevents cardiac diseases and certain types of cancer, improves bone health, has an excellent effect in lowering LDL cholesterol levels, reduces the possibility of a stroke or heart attack, eliminates mental and physical fatigue, relieves symptoms of asthma and allergy, has a positive influence on regulating the amount of water in our system

Energy 63 kcal
Protein 1.1 g
Carbohydrates 16 g
Sugars 12.8 g
Fat 0.2 g



● rich with vitamins B1, B2, B3, B5, B6, B9, E and K, contains many minerals; calcium, iron, magnesium, manganese (even 160% of the daily required amount), phosphorus and zinc

● rich in beneficial unsaturated fatty acids; linoleic acid, alpha linolenic and oleic

● richest with antioxidants among nuts

● enhances the immune system, strengthen bones and preserve bone health, lower cholesterol, a beneficial effect on sleep, help sleep, preventing prostate and breast cancer, protect against diabetes, improve brain function, positive effect on the skin and help remove stress

Energy 654 Kcal
Protein 15.23 g
Carbohydrates 13.71 g
Sugars 2.61 g
Fat 65.21 g