Vegetables are important protective food and highly beneficial for the maintenance of health and prevention of disease.
They contain valuable food ingredients which can be successfully used to build up and repair the body.
I know that fruits and vegetables are very important to us and to our bodies, but getting the proportions right is where a lot of people go wrong. Here is a list with the veggies that are high in nutrients and your body would love to have them.
- Artichokes – 1 medium (60 calories, 0 g fat): In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
- Avocado – 1/2 avocado (170 calories, 13 g fat): Yes, they’re high in fat, but fortunately half of it’s the heart-healthy monounsaturated variety. Avocado is a good source of vitamin E.
- Beets - 1/2 cup, sliced (37 calories, 0 g fat): Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
- Bok choy – 1 cup, cooked (20 calories, 0 g fat): This veggie of Chinese cuisine contains isothiocyanates (useful chemopreventive agent against the development and proliferation of cancers), plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
- Broccoli – 1 cup, cooked (44 calories, 0 g fat): This super food is loaded with sulphoraphane. Then there’s the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
- Cabbage – 1 cup raw, chopped(22 calories, 0 g fat): The indoles in cabbage make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
- Carrots – 1 medium (26 calories, 0 g fat): They are a rich source of beta-carotene. One carrot contains twice the RDA for vitamin A.
- Garlic - 1 clove (5 calories, 0 g fat): Raw, cooked or granulated: all forms contain cholesterol-fighting organosulfur compounds.
- Greens (collard, kale, mustard, turnip) – 1 cup, cooked (29-49 calories, 0-1 g fat): These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
- Green beans – 1 cup, cooked (43 calories, 0 g fat): Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
- Green pepper – 1 medium (32 calories, 0 g fat): One of the richest vitamin C vegetables – 66 mg per pepper.
- Lettuce (romaine) - 2 cups, shredded (18 calories, 0 g fat): The darker the green, the more carotenoids. These lettuces are also high in folic acid: there’s 40% of the RDA in 2 cups of romaine.
- Mushrooms – 4-5 mushrooms (20 calories, 0 g fat): they are a good source of B vitamins, copper and selenium.
- Onions – 1/2 cup, chopped (30 calories, 0 g fat): They’re important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
- Peas - 1/2 cup, cooked (67 calories, 0 g fat): A good source of the carotenoids lutein and zeaxanthin – both of which help protect against age-related eye disease.
- Peppers (hot) – 1 pepper (18 calories, 0 g fat): Help short-circuit the cancer process.
- Potato (white) – 1 medium (220 calories, 0 g fat): Don’t peel it, and you get a generous 5 g of fiber, 43% of the day’s vitamin C requirement and a major dose of potassium. See here how to cook a potato without peeling it.
- Pumpkin - 1/2 cup (41 calories, 0 g fat): Gives you three times the RDA for vitamin A and 3/5 g of fiber.
- Radishes - 4 radishes (4 calories, 0 g fat): The beginning of the bite is cool, but soon things get hot; chewing activates the veggies’ indoles and isothiocyanates. Radishes are an excellent source of Potassium (767mg), Vitamin C (74mg), Folate (95mcg) and Magnesium (54mg).
- Seaweed – 1 cup (32 calories, 0 g fat): Seaweed is carotenoid and calcium-rich and has a delicate taste.
- Spinach - 1 cup, cooked (41 calories, 0 g fat): Offers enough beta-carotene to surpass the RDA for vitamin A, a lot of lutein and more than half the RDA for folic acid.
- Squash (winter types) – 1 cup, cooked (82 calories, 0 g fat): Not only does a cup equip you with three day’s worth of vitamin A, but it fulfills nearly 10% of your daily calcium needs also.
- Tomatoes – 1 tomato (26 calories, 0 g fat): Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
- Watercress – 2 cups (8 calories, 0 g fat): One of its compounds detoxifies a major carcinogen in tobacco and may help prevent lung cancer.
- Yams (sweet potatoes) – 1/2 cup, mashed (103 calories, 0 g fat): They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.
RSS Trackback URL 23. February 2007 (15:01)
Filed under: Nutrition by Nessie