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Artichokes
One large
artichoke contains only 25
calories, no fat, 170mg
potassium, and is a good source
of vitamin C, folate, magnesium
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Asparagus
One half cup of
green asparagus (5 medium
spears) has about 20 calories
and provides an excellent source
of Vitamin K and a good source
of Vitamin C.
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Strawberries
Strawberries are
a giant in the world of
nutrition. They provide
powerful antioxidant and
anti-inflammatory protection;
promote heart, brain and joint
health; and are being studied as
cancer preventatives.
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Tomatoes
Tomatoes are an
excellent source of Vitamins C &
A, and a good source of
potassium. They are also
extremely rich in antioxidants.
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Sweet Corn
Corn is a good source of many
nutrients including thiamin
(vitamin B1), pantothenic acid
(vitamin B5), folate, dietary
fiber, vitamin C, phosphorus and
manganese. It promotes
antioxidant protection, lung
health, heart health and energy
production. |
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Winter Squash
Winter squash is an excellent
source of vitamin A. It is also
a very good source of vitamin C,
potassium, dietary fiber, and
manganese, and a good source of
folate, omega-3 fatty acids,
thiamin, copper, vitamin B5,
vitamin B6, niacin and copper.
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Sweet Potatoes
Sweet potatoes
have twice as much dietary fiber
as white potatoes. This fiber
slows down the digestion and
release of sugar, helping to
stabilize blood sugar levels and
lower insulin resistance. |
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Carrots
Carrots
are sometimes called the "king
of vegetables" due to their high
nutritional content. At 52
calories a cup, raw carrots
provide a good source of fiber,
Vitamin C, and Vitamin K, and
are the richest source of
pro-vitamin A carotenes (beta
carotene) of any vegetable.
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Beets
Beets contain powerful nutrient
compounds that help protect
against heart disease, birth
defects and certain cancers,
especially stomach and colon
cancer.
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Cucumbers
A unique
ingredient in cucumber is a
phyto-nutrient called caffeic
acid. It is used for its healing
properties
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Watermelon
Watermelon
is the lycopene leader among
fresh fruits and vegetables.
it even contains more available
lycopene than fresh tomatoes
(15-20 mg per 2-cup serving).
Lycopene is an antioxidant that
gives watermelon its red color.
It also helps neutralize harmful
free radicals.
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Mushrooms
Mushrooms
are low in calories, fat‐free,
cholesterol‐free and very low in
sodium,
yet they
provide several nutrients,
including riboflavin, niacin and
selenium, which are
typicallyfound in animal foods
or grains. |
