Homemade Harissa (North African Chilli Paste)

0.1 mg a serve, mostly from dried guajillo chillies (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

31 µg a serve, mostly from dried guajillo chillies (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

0.4 mg a serve, mostly from virgin olive oil (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

80 mg a serve, mostly from dried guajillo chillies (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

0.4 mg a serve, mostly from dried guajillo chillies (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

6.8 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

4.9 mg a serve, mostly from dried guajillo chillies (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

0.1 mg a serve, mostly from dried guajillo chillies (25%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

1.3 µg a serve, mostly from virgin olive oil (52%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

4.8 µg a serve, mostly from jarred roasted red peppers (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

0.3 µg a serve, mostly from garlic (36%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

0 g a serve, mostly from virgin olive oil (73%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.