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Nutrients and Health Benefits of Vegetables

ARTICHOKES – 1 medium Artichoke: 4g Protein, 13g Carbohydrates, 6g Fiber, 56mg Calcium, 2mg Iron, 77mg Magnesium, 115mg Phosphorus, 474mg Potassium, 120mg Sodium, 1mg Zinc, 15mg Vitamin C, 1mg Thiamin, 1mg Riboflavin, 1mg Niacin, 1mg Vitamin B-6, 87mcg Folate, 1mg Vitamin E, 18mcg of Vitamin K, 136mcg of Beta Carotene, and 594mcg of Lutein. Health Benefits: Fresh artichokes contain a carbohydrate in the form of insulin which not only makes artichokes low in calories but also make them extremely beneficial to diabetics. Throughout history artichokes have also been known to treat many liver diseases and a recent studies support that regular consumption can help liver function. Artichokes promote the flow of bile and fat to and from the liver and therefore can be useful in liver disease such as Hepatitis. Artichokes can also help to lower cholesterol by decreasing the manufacturing of cholesterol in the liver.

ASPARAGUS - 1 cup contains: 3g Protein, 3g Fiber, 2g Sugars, 5g Carbohydrates, 32mg Calcium, 2mg Iron, 19mg Magnesium, 70mg Phosphorus, 271mg Potassium, 3mg Sodium, 1mg Zinc, 8mg Vitamin C, 1mg Riboflavin, 1 mg Niacin, 1mg Vitamin B6, 70mcg Folate, 51mcg Vitamin A, 1mg Vitamin E, 55mcg Vitamin K, and 602mcg Beta Carotene. Health Benefits: Historically asparagus has been used as a diuretic and in the treatment of arthritis and rheumatism.

AVOCADOS - 1 cup contains: 3g Protein, 12g Carbohydrates, 10g Fiber, 1g Sugars, 18mg Calcium, 1mg Iron, 44mg Magnesium, 78mg Phosphorus, 728mg Potassium, 10mg Sodium, 1mg Zinc, 1mg Copper, 15mg Vitamin C, 1mg Thiamin, 1mg Riboflavin, 2mg Niacin, 1mg Vitamin B-6, 122mg Folate, 10mcg Vitamin A, 31mcg Vitamin K, 3mg Vitamin E, 93mcg Beta Carotene, and 406mcg Lutein. Health Benefits: Studies show that the oils in avocados, just as in olives, may help to lower cholesterol levels.

BEETS - 1 cup contains: 2g Protein, 13g Carbohydrates, 4g Fiber, 9g Sugar, 22mg Calcium, 1mg Iron, 31mg Magnesium, 54 mg Phosphorus, 442mg Potassium, 106mg Sodium, 1mg Zinc, 1mg Copper, 6mg Vitamin C, 1mg Thiamin, 89mcg Folate, 2mcg Vitamin E, and 27mcg Beta Carotene. Health Benefits: Beet greens actually contain larger amounts of nutrients than the beets themselves. Beets stimulate the detoxification processes of the liver, as well as, containing many anticancer properties. The fiber in the beets also has a favorable effect on bowel function and cholesterol levels. Beets play a protective role in the fight against colon cancer.

BEANS – Beans differ in nutrients depending on what kind of bean your looking at. Rather than listing all the beans and their individual nutrients, know that beans are a great source of essential B vitamins, fiber, protein, folate and iron. Beans are also low if fat, contain no cholesterol and are a great source of energy.

BELL PEPPERS – ½ cup contains: 132mg Potassium, 1mg Sodium, 5g Carbohydrates, 1g Fiber, 2g sugars, 1g Protein, 5% of daily value of Vitamin A and 112% of daily value of Vitamin C. Health Benefits: While green peppers are good for you, studies show that red bell peppers have a higher level of nutrients. Bell peppers have been shown to protect against cataracts, help in lowering cholesterol and preventing blood clot formation that causes heart attacks and strokes.

BROCCOLI – 1 cup contains: 2g Protein, 6g Carbohydrates, 2g Fiber, 2g Sugars, 43mg Calcium, 1mg Iron, 19mg Magnesium, 66mg Phosphorus, 288mg Potassium, 30mg Sodium, 41mg Zinc, 81mg Vitamin C, 1mg Thiamin, 1mg Riboflavin, 1mg Niacin, 1mg Vitamin B-6, 57mcg Folate, 28mcg Vitamin A, 1mg Vitamin E, 92mcg Vitamin K, 329mcg Beta Catotene and 1277mcg Lutein. Health Benefits: Broccoli is known to have anticancer effects, specifically affecting your risk of breast cancer and prostate cancer. It has also been shown to increase the ability of the liver to detoxify compounds and to decrease the human papilloma virus that is linked to cervical cancer.

BRUSSELS SPROUTS – 1 cup contains: 2g Protein, 7g Carbohydrates, 2g Fiber, 2g Sugars, 37mg Calcium, 1mg Iron, 20mg Magnesium, 61mg Phosphorus, 342mg Potassium, 22mg Sodium, 1mg Zinc, 1mg Copper, 74mg Vitamin C, 1mg Thiamin, 1mg Riboflavin, 1mg Niacin, 1mg Vitamin C, 1mg Thiamin, 1g Niacin, 1mg Vitamin B-6, 54mcg Folate, 1mg Vitamin E, 155mcg Vitamin K, 396mcg Beta Carotene and 1399mcg Lutein. Health Benefits: Brussel Sprouts have a lot of the same nutritional qualities as broccoli and also help in preventing cancer.

CABBAGE – 1 cup contains: 1g Protein, 4g Carbohydrates, 2g Fiber, 3g Sugars, 42mg Calcium, 1mg Iron, 13mg Magnesium, 20mg Phosphorus, 219mg Potassium, 16mg Sodium, 28mg Vitamin C, 53mcg Vitamin K, 80mcg Beta Carotene and 276mcg Lutein. Health Benefits: Cabbage is extremely effective in the treatment of peptic ulcers as well as being beneficial to breast, lung, colon and prostate cancers. Cabbage also benefits liver and hormone function.

CARROTS – 1 cup contains: 1g Protein, 12g Carbohydrates, 3g Fiber, 5g Sugars, 42mg Calcium, 1mg Iron, 15mg Magnesium, 45mg Phosphorus, 410mg Potassium, 88mg sodium, 1mg Copper, 7mg Vitamin C, 1mg Niacin, 24mcg Folate, 1076 mcg Vitamin A, 1mg Vitamin E, 16mcg Vitamin K, 10605mcg Beta Carotene and 328mcg Lutein. Health Benefits: Antioxidants in carrots help in the fight against cardiovascular disease and cancer. One study showed that eating one raw carrot a day may cut your risk of lung cancer in half. Carrots also promote good vision, especially night vision. Beta Carotene in carrots helps to prevent macular degeneration and the development of cataracts.

CAULIFLOWER – 1 cup contains: 2g Protein, 5g Carbohydrate, 3g Fiber, 2g Sugars, 22mg Calcium, 1mg Iron, 15mg Magnesium, 44mg Phosphorus, 303mg Potassium, 30mg Sodium, 46mg Vitamin C, 1mg Niacin, 57mcg Folate, 1mcg Vitamin A, 8mcg Beta Carotene and 33mch Lutein. Health Benefits: Many enzymes in cauliflower disable or eliminate carcinogens.

CELERY – 1 cup contains: 1mg Protein, 3g Carbohydrates, 1g Fiber, 1g Sugars, 40mg Calcium, 11mg Magnesium, 24mg Phosphorus, 263mg Potassium, 81mg Sodium, 3mg Vitamin C, 1mg Niacin, 36mcg Folate, 22mcg Vitamin A, and 29mcg Vitamin K. Health Benefits: Celery contains coumarins that enhance the activity of white blood cells, lower blood pressure, tones the vascular system and have been known to help migraine cases. Celery based drinks when consumed after a workout can serve as a great electrolyte replacement drink. In some practices celery extract has been used to treat rheumatism.

CHICKPEAS – 1 cup contains: 15g Protein, 45g carbohydrates, 11g Fiber, 8g Sugars, 80mg Calcium, 5mg Iron, 79mg Magnesium, 276mg Phosphorus, 477mg Potassium, 11mg Sodium, 3mg Zinc, 2mg Vitamin C, 1mg Niacin, 282mcg Folate, 2mcg Vitamin A, 6mcg Vitamin K and 26mcg Beta Carotene. Health Benefits: As a good source of fiber, chickpeas (or garbanzo beans) can help lower cholesterol and improve blood sugar levels.

CHILIES – 1 medium chili contains: 1g Protein, 4g Carbohydrates, 1g Fiber, 2g Sugars, 8g Calcium, .5mg Iron, 11mg Magnesium, 21mg Phosphorus, 153mg Potassium, 3mg Sodium, .7mg Copper, 109mg Vitamin C, .4mg Niacin, 10mcg Folate, 27mcg Vitamin A, .3mg Vitamin E, 6mcg Vitamin K, 302mcg Beta Carotene, and 326mcg Lutein. Health Benefits: Chilies are effective at stimulating and enhancing digestion and can also be beneficial in combating the common cold thanks to the capsaicin that stimulates the mucus membranes.

CORN - 1 cup boiled corn, off the cob: 5g Protein, 41g Carbohydrates, 4g Fiber, 5g Sugars, 3mg Calcium, 1mg Iron, 52mg Magnesium, 169mg Phosphorus, 408mg Potassium, 28mg Sodium, .7mg Zinc, 10mg Vitamin C, 2mg Niacin, 75mcg Folate, 21mcg Vitamin A, 108mcg Beta Carotene, and 1586mcg Lutein. Health Benefits: The high Lutein content of corn, it can be beneficial in protecting against heart disease and cataracts.

CUCUMBERS – 1 cup (sliced raw) contains: .7g Protein, 2g Carbohydrates, .8g Fiber, 1g Sugar, 17mg Calcium, 14mg Magnesium, 25mg Phosphorus, 162mg Potassium, 2mg Sodium, 3mg Vitamin C, 17mcg Folate, 5mcg Vitamin A, 8mcg Vitamin K, 37mcg Beta Carotene and 19mcg Lutein. Health Benefits: The skin on the cucumber contains silica with helps to strengthen connective tissues. Cucumbers are also effective in reducing swelling under eyes, sunburn and can help to prevent water retention.

EGGPLANT - .8g Protein, 5g Carbohydrates, 2g Fiber, 2g Sugars, 7mg Calcium, 11mg Magnesium, 20mg Phosphorus, 189mg Potassium, 2mg Sodium, 2mg Vitamin C, .5mg Niacin, 18mcg Folate, 1mcg Vitamin A, 3mcg Vitamin K and 13mcg Beta Carotene. Health Benefits: The skin on the eggplants can help to protect cell membranes from damage and the eggplant themselves can help to reduce cholesterol levels.

GREEN BEANS – 1 cup contains: 2g Protein, 8g Carbohydrates, 4g Fiber, 2g Sugars, 41mg Calcium, 1mg Iron, 28mg Magnesium, 42mg Phosphorus, 7mg Sodium, 17mg Vitamin C, .8mg Niacin, 41mcg Folate, 38mcg Vitamin A, 15mcg Vitamin K, 417mcg Beta Carotene and 704mcg Lutein. Health Benefits: Beans are high in fiber which can benefit blood sugar levels which is especially great for diabetics. They are also beneficial in preventing heart disease and some cancers.

GARLIC – 1 clove contains: 1g Carbohydrates, 5mg Calcium, 1mg Magnesium, 5mg Phosphorus, 12mg Potassium, 1mg Sodium and 1mcg Lutein. Health Benefits: Studies have shown that garlic helps to protect against atherosclerosis and heart disease as well as lowering high blood pressure. Throughout history garlic has been used as a infection fighter for common colds, flu yeast infections and stomach viruses. Garlic has also been known to fight against pathogenic microbes like tuberculosis and botulism.

MUSHROOMS – 1 cup contains: 3g Protein, 3g Carbohydrates, 1g Fiber, 1g Sugars, 3g Calcium, .4mg Iron, 9mg Magnesium, 83mg Phosphorus, 305mg Potassium, 5mg Sodium, .5mg Zinc, 2mg Copper, 3mg Niacin, 15mcg Folate and 73iu Vitamin D. Health Benefits: Mushrooms have many anticancer properties.

TOMATOES – 1 medium tomato contains: 1g Protein, 4g Carbohydrates, 1g Fiber, 3g Sugars, 12mg Calcium, 14mg Magnesium, 30mg Phosphorus, 292mg Potassium, 6mg Sodium, 15mg Vitamin C, .7mg Niacin, 18mcg Folate, 52mcg Vitamin A, 9mcg Vitamin K, 552mcg Beta Carotene, 3165mcg Lycopene and 151mcg Lutein. Health Benefits: The high content of Lycopene gives tomatoes great anticancer qualities. Lycopene in tomatoes neutralizes harmful oxygen free radicals before they can do any damage to cellular structures. Therefore, Lycopene also reduces risk of heart disease, cataracts and macular degeneration.