Vegetables

Remember Popeye? Studies show that consumption of spinach can be helpful in reducing the risk of prostate cancer. It is rich in health promoting phytonutrients that provide antioxidant benefits. Spinach is also high in oxalic acid, so it can be helpful to boil it for a minute to reduce the levels of acidity.

1 cup provides:

Vitamin K: 987% DV
Vitamin A: 106% DV
Manganese: 84% DV
Iron: 36% DV
Copper: 34% DV
Vitamin B2: 32% DV
Vitamin B6: 26% DV
Vitamin C: 14% DV
Vitamin E: 25% DV
Calcium: 24% DV
Potassium: 24% DV
Fiber: 17% DV

Bell peppers are an excellent source of carotenoids, especially beta-carotene and zeaxanthin, and are high in vitamin C (even more than oranges). They contain anti-inflammatory properties and provide anti-cancer benefits.

1 cup provides:

Vitamin C: 157% DV
Vitamin B6: 16%
Vitamin A: 16%
Folate: 11%
Vitamin E: 10%

Not all lettuce is created equal! Romaine is high in vitamin K and vitamin A, and packed with other vitamins, minerals, phytonutrients, and fiber. This is a heart healthy addition to any meal, as it can help prevent the oxidation of cholesterol. The high folic acid content is beneficial for converting bad homocysteine (contributes to heart disease) into a benign substance.

2 cups provide:

Vitamin K: 107% DV
Vitamin A: 45% DV
Folate; 32%
Molybdenum: 13% DV
Vitamin C: 5% DV
Potassium: 7% DV
Manganese: 8% DV

Beets contain phytonutrients called betalains. They provide anti-inflammatory and detoxifying support.

1 cup provides:

Folate: 34% DV
Manganese: 28% DV
Potassium: 15% DV
Copper: 14% DV

Tomatoes are rich in lycopene and antioxidants, and are known to support bone health. Studies show that tomatoes are also linked with heart health because they contribute to lowering total cholesterol, LDL cholesterol, and triglycerides.

1 medium-sized whole tomato provides:

Vitamin A: 20% DV
Biotin: 24% DV
Vitamin K: 16% DV
Vitamin C: 28% DV
Vitamin B6: 5% DV
Magnesium: 5% DV
Potassium: 292mg

Mushrooms provide immune support, as well as anti-inflammatory and antioxidant benefits. They are rich in B vitamins, which provide homocysteine regulation and thus, cardiovascular health.

I add my mushrooms to stir fry or sauces for the kiddos to enjoy.

1 cup:

Copper: 40% DV
Selenium: 35% DV
Vitamin B2: 27% DV
Pantothenic Acid: 22% DV
Vitamin B3: 17% DV
Phosphorous: 12% DV
Potassium: 9% DV
Zinc: 7%
Vitamin B1: 6%

Zucchini is a rich source of antioxidants and helps regulate blood sugar levels with anti-inflammatory benefits. Studies indicate they support a healthy prostate and provide anti-cancer benefits as well.

I add grated zucchini to my sauces, or grill them with a little olive oil.

1 cup:

Copper: 21% DV
Manganese: 19% DV
Vitamin C: 13% DV
Magnesium: 11% DV
Fiber: 10% DV
Phosphorous: 10% DV
Potassium: 10% DV
Folate: 9% DV
Vitamin B1: 7$ DV
Vitamin K: 7% DV
Vitamin B6: 7% DV
Vitamin B3: 6% DV

The health benefits of broccoli are far reaching. They provide cancer protection, contain anti-inflammatory properties, and protect against oxidative stress. The high fiber content provides digestive support.

I add broccoli to my stir fry, or just steam it and add a little butter.

1 cup:

Vitamin K: 245% DV
Vitamin C: 135% DV
Chromium: 53% DV
Folate: 42% DV
Fiber: 21%DV
Pantothenic Acid: 19% DV
Vitamin B6: 18% DV
Vitamin E: 15% DV
Phosphorous: 15% DV
Manganese: 15% DV
Choline: 15% DV
Vitamin B2: 15% DV
Vitamin A: 13% DV
Potassium: 13% DV

Kale is a powerhouse vegetable that is rich in antioxidants and anti-inflammatory properties. Kale contains glucosinolates that provide cancer preventative benefits, as well as cardiovascular support. It can be helpful in detoxifying the body too!

I like to use it in my juices or add it to sauces.

1 cup:

Vitamin K: 1180% DV
Vitamin A: 98% DV
Vitamin C: 71% DV
Manganese: 27% DV
Copper: 22% DV
Vitamin B6: 11%DV
Fiber: 10% DV
Calcium: 9%DV
Potassium: 8%DV
Iron: 7% DV
Vitamin E: 7%DV
Vitamin B2: 7%DV
Magnesium: 6%DV
Vitamin B1:6%
Protein: 5%
Phosphorous: 5% DV

Eggplants are rich in the phytonutrient nasunin, a potent antioxidant that prevents cells from oxidative damage. It also provides cardiovascular support by reducing cholesterol levels. I like to make grilled eggplant or baba ganoush to serve with sliced veggies.

1 cup:

Fiber: 10% DV
Copper: 7% DV
Vitamin B1: 7% DV
Manganese: 6% DV
Vitamin B6: 5% DV
Vitamin B3: 4% DV
Potassium: 3% DV

Cucumbers are rich in three phytonutrients: flavonoids, lignans, and triterpenes. These all provide antioxidant, anti-inflammatory, and anti-cancer benefits.

I like to use them in my juices for hydration and detoxification, as well as cut up to be served with hummus or baba ganoush.

1 cup:

Vitamin K: 19% DV
Molybdenum: 12% DV
Pantothenic Acid: 5% DV
Potassium: 4% DV
Phosphorous: 4% DV
Copper: 4% DV
Manganese: 4% DV
Vitamin C: 4% DV
Vitamin B1: 3% DV