Get Up & Go Smoothie

Take this smoothie on the go!  It will help balance blood glucose to extend your energy.


1 Apple
1 Cucumber
1/2 Cup Sprouted Alfalfa
4 Stalks Celery
1/2 Small Beet
1 Tablespoon Chia Seeds
1 t. Cinnamon
1 t. Ginger
1/4 t. Apple Cider Vinegar

Add ice if you would like it cold.  Blend all ingredients and enjoy!

Boost Your Brain Power

Remember these foods (with the exception of eggs) are best consumed in the RAW state for optimum nutrient absorption.

The Power of The Brain

Foods that damage the brain include processed foods, fried foods, and additives like high fructose corn syrup. You can begin to reverse the damage by adding in more leafy greens, and fats from whole food sources such as nuts, seeds, avocados, olives and coconut or coconut oil!  Supplementing with fish oil is also very beneficial.

Your Brain - Should You Feed It?

Is a bigger brain better?

Q: Is there any truth that the size of your brain indicates your intellect? Is there a difference in size between men and women? Is there such a thing as brain food like coconut?

A: The size of your brain, in men and women, is purely a function of genetics, not an indication of your intellect according to Michael F. Roizen, M.D.

Approximately 80 percent of your brain is actually water and is made up of 100 billion, yes billion, neurons. A typical neuron possesses a cell body and chemical signaling via synapses. The average weight of the brain is three pounds, two percent of the total body weight, with 85 percent of that weight being the cerebrum.

Now, about the brain food. Almost everything we consume will directly or indirectly affect the brain. A recent study from UCLA indicates that a healthy lifestyle, including diet, can strengthen synapses in the brain and provide cognitive benefits. Omega-3 fatty acids are essential for normal brain function. Docosahexaenoic acid, one of the omega-3's we get from eating fish (or supllementing with fish oil), is the most abundant acid in cell membranes in the brain.

Coconut oil is considered one of the best fuels for healthy brain function. Next to mother's milk, coconut oil is nature's richest source of medium chain triglycerides (MCT's). MCT's are not processed by the body in the same manner as long chain triglycerides. While fat metabolism depends on bile salts, MCT's bypass bile metabolism and go directly to the liver, where they are converted into ketones.

The liver immediately releases the ketones into the bloodstream, where they are directly transported to the brain to be used as fuel. That is why ketones appear to be the preferred source of brain food in patients affected by diabetes or any neurodegenerative conditions such as Alzheimer's, Parkinson's, ALS and multiple sclerosis. 

Coconut oil can be taken orally, added to food or applied to the skin to give the body extra nutritional support of medium chain triglycerides and help improve brain function.  Most reccommendations include 1 Tablespoon per day of unadulterated virgin coconut oil for increased brain function.

So the answer to the question:  Should you feed your brain, is a definite, absolute YES!

Thought: We do not see things as they are, we see things as we are.

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organic emporium

Healthy Sleep Slim Smoothie

Doze off and keep your metabolism burning through the night with this delicious smoothie courtesy of Dr. Michael Breus, PhD, The Sleep Doctor. Cherries are one of the richest known sources of melatonin, the sleep hormone that recent studies have shown can also help reverse the effects of aging, while bananas contain loads of magnesium, a calming mineral. Almonds contain both tryptophan, an amino acid that acts as a sedative, and magnesium, which acts as a muscle relaxant.

Ingredients

1 cup organic tart cherry juice
1/2 banana
1/2 cup almond milk
5 ice cubes
1/4 tsp pure vanilla extract

Directions
Combine the cherry juice, banana, almond milk, ice and vanilla in a blender. Blend until smooth.
You can add Valarian Root extract for an added punch.

Another GREAT Smoothie Recipe

Very Berry Smoothie

 
Ingredients:

1 cup almond milk

1 cup frozen strawberries
1 cup frozen blackberries
4-6 dates or prunes
3 cups fresh kale (I cut off about 2 inches of the stem and use the rest)
1-2 tablespoons freshly ground flaxseed.  Substitute flaxseed meal if you don't have fresh flaxseed

Preparation Instructions:

Blend well in high-powered blender. Enjoy!

Alkaline Foods = Balanced Ph

Make it your goal to eat predominately alkaline forming foods.

Alkalinize your body for health!

Vinegar Soak Recipe for Regular CareMix 1 cup white vinegar and 2 gallons warm water together and a few drops of essential oil. Soak your feet for 45 minutes in this mixture. Now use a pumice stone to remove the skin from heels and callused areas of your feet. Take a soft brush and rub your upper foot area and toes. Doing this once or twice a week, followed by application of a moisturizer is sure to help you have soft and supple feet. This is one of the best solution for smelly feet and nail fungus. Make sure that you do not use the same solution more than once.
Vinegar Soak for Tired Feet
In order to make this foot soak, you need 1 cup sea salt, 1 cup Epsom salt, 1 cup vinegar and 1/2 cup dried lavender. Now heat enough quantity of water till it is hot, yet bearable for soaking your feet. Pour this water into a tub which is wide and deep enough for soaking your feet properly. Now put all the above-mentioned ingredients in warm water and stir the water for a minute. Just sit in a relaxing chair and put your feet in the tub. Soak them for at least 20 minutes and see how great it feels.
Vinegar Soak for Athlete's Foot
Most of you must be aware that vinegar can cure athlete's foot. You can try soaking feet in this solution for the same. Prepare a foot soak by mixing 1/2 cup vinegar, 2 teaspoon of salt and enough warm water to cover your feet. Apart from this remedy, you can also apply white distilled vinegar to the affected areas for curing athlete's foot. Saturate a cotton ball with vinegar and rub it over the affected areas. Remember that you will have to do this for a few weeks even after the symptoms disappear as the fungus might affect again.
You can soak your feet in a solution made of equal parts of apple cider vinegar and water as the same is also effective in curing athlete's foot. Soak your feet in this mixture for 10 minutes daily for ten days or until the symptoms disappear. Moreover, this also relieves itching and peeling caused due to athlete's foot.
Vinegar Soak for Toenail Fungus
Vinegar cure for toenail fungus is very popular. Soaking feet in vinegar and water for at least 30 minutes, twice a day or more will help kill the fungus. The acidity of vinegar restores pH balance of nails and helps in soothing the discomfort caused due to toenail fungus. Though most types of vinegar can be used in toenail fungus treatment, apple cider vinegar is known to be most effective. You can also soak a cotton ball in apple cider vinegar and apply it directly to the nail, but ensure that vinegar stays on your nails for a significant amount of time. Let me tell you that apple cider vinegar is the most commonly used solution for curing fungal infections. It is a strong astringent and has antifungal properties. It is also known to reduce inflammation and pain linked with some stages of fungal infections. Combining vinegar with hydrogen peroxide forms a solution effective in wiping out bacteria and viruses.

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Buzzle

Jiuce/Smoothie Tonics

Try these refreshing recipes and let us know what you think!
If it says "juice" you can use the same recipe for a smoothie and at the same time you get all of the fiber and whole food nutrition!

5 Lies You’ve Been Told About Calcium

It’s pretty common knowledge that calcium is an important mineral for bone growth and mineralization. We also need calcium to support nerve function, for healthy muscles, and to clot blood.

But when it comes to the best sources, the amount of calcium we need, and things we do that decrease calcium absorption, we are often left in the dark.
Or worse – lied to.

Lie #1: Milk is the best source of calcium

Calcium must be acquired through food, as it is not something the body can make on its own. Although milk has been marketed to be full of calcium and good for bones, dark greens have nearly as much calcium, and sesame seeds are at the top of the list.
Here is a chart showing the amounts of calcium in some foods:

Food	Serving	mg Calcium
Sesame seeds	1/4 cup	350 mg
Goat’s milk	1 cup	325 mg
Cow’s milk	1 cup	296 mg
Spinach (boiled)	1 cup	245 mg
Collard Greens (boiled)	1 cup	226 mg
Turnip Greens (boiled)	1 cup	197 mg
Blackstrap Molasses	2 tsp	118 mg
Kale (boiled)	1 cup	93 mg
Broccoli (steamed)	1 cup	75 mg
Green beans (boiled)	1 cup	58 mg
Basil, ground	2 tsp	63 mg
Cinnamon, ground	2 tsp	55 mg
Orange	1	52 mg
Garlic	1 oz	51 mg

As you can see sesame seeds are the best source of calcium and leafy greens are high on the list of calcium-rich foods. Dark leafy greens in raw form acutally top the list weighing in higher than sesame seeds.

Lie #2: Oranges are a great dairy-free source of calcium

Did you read that food list? I know you did. Oranges are near the bottom of the list. Yes, they are up there, but did you notice ground cinnamon has more calcium than an orange? Marketing, people, it’s all in the marketing. Florida oranges are big business.

Lie #3: One glass of milk is all the calcium you need for the day

We see the “Got Milk?” headlines which insinuate as long as we drink one glass of milk a day, we’re set.
Wrong.
Here are the Recommended Dietary Allowances for calcium as developed by the Food and Nutrition Board at the Institute of Medicine of the National Academies:

Ages	RDA Calcium
Children 12 months and younger	200 – 250 mg
Children 1 – 8 years	700 -1,000 mg
Children 9 – 18 years	1,200 – 1,400 mg
Adults 19 – 50  years	1,000 mg
Adults 51+ years	1,200 mg
Pregnant, Lactating, and Postmenopausal Women	1,500 mg

The calcium food chart I posted under Lie #1 shows milk as having 296 mg calcium. As we can see by the RDA’s here, that is only enough if you are 12 months or younger. If you are a celebrity with a milk mustache you need more than three times as much as one glass of  milk gives (some of them four or five times).

Lie #4: Nothing you consume can effect calcium absorption

Food is poo-pooed by health professionals as having very little effect on health. And the fact that foods can effect calcium absorption is not common knowledge.
These four things can decrease or inhibit calcium absorption:

1. Drinking Caffeine – teas, coffee, many carbonated beverages
2. Eating White Sugar
3. Consuming Phosphates – commonly found in carbonated beverages
4. Eating a High Protein Diet

If avoiding caffeine, white sugar, and phosphates isn’t do-able for you, be sure you consume enough calcium-rich foods or use a calcium supplement. Which brings me to..

Lie #5: Taking large doses of calcium is effective

1,000 mg calcium supplements are not uncommon. They are less expensive than the lower doses, of course, and this is where they suck you in. You want to save money, so you purchase the 1,000 mg instead of the 500 mg not knowing you’re wasting your money anyways.
Why?
Our bodies can only absorb 500 mg’s of calcium at a time. So the other 500 mg’s is going right through you, unabsorbed. It’s simply not effective. To be effective you have to take 500 mg doses several times a day.  Oh, and don’t forget to take your calcium with magnesium and Vitamin D!

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nourishing treasures

The Immune System Basic Function

The immune system gathers information on pathogens and disease, and then produces ammunition to isolate, neutralize and destroy invaders. The tonsils, thymus, spleen, bone marrow, and lymph nodes work as a team to protect the body.

Tonsils
The tonsils are masses of lymphatic tissue and produce lymphocytes that trap and kill bacteria entering the mouth and throat to gaurd the respiratory and digestive systems.
Thymus A lymphatic mass functioning in the programming of lymphocytes. It Produces and converts the B-cells into T-cells which are specialized to meet a particular enemy. The thymus produces a hormone called thymosin and acts as an incubator for the maturation of T lymphocytes. Stress shrinks the thymus.
Bone Marrow
Resides in the skull, ribs, shoulder blades, vertebrae, breastbone, and hip bones. It generates stem cells crucial to our immunity. Various stem cell types assist in regeneration and repair throughout our bodies. 
Lymph Fluid
Lymph is a colorless blood serum derived from plasma that has leaked from the bloodstream into the tissue spaces and is recovered by a network of tiny vessels that separate it from the bloodstream. This fluid brings with it tissue toxins, excess fluid, dead cells, and microbes, removing them from the body.  
Lymph Vessels
Tiny, thin-walled vessels made up of one-way valves that pump lymph fluid along by the contraction of nearby muscles during activity. Since muscle contractions serve to pump the plasma, we must exercise if we want to maintain the lymphatic highway or our immune system.

Our Immune Defense Fortress

Our defense system is set up like an army: protective barriers, specialised soldiers, manufacturing stations, transportation systems, storage areas and clean-up crews. The immune system's job is to defend the body. It's activated by invading organisms. Most respiratory symptoms are caused by the immune system. These symptoms are helpful, even essential, in overcoming an illness. 

Protective BarriersOur skin is the outer wall of the fortress. The eyes, nose, and mouth are protected by mucous that captures harmful attackers. In the Nose are cilia, which are tiny hairs that trap particles. In the stomach, intruders pass through stomach acid that will destroy most of them.
Helpful Immune System Defense
Coughing is a natural reflex that expels disease-causing germs from the lower respiratory tract. It clears the lungs and bronchi of excess mucus, helping prevent pneumonia.
SneezingSneezing is a convulsive explosion of air from the lungs through the nose and mouth. It is a protective reflex that clears the upper airway of germs, irritants, and mucus.
FeverFever kills invading organisms and “pasteurizes” the blood. It speeds metabolism and enhances delivery of oxygen and nutrients to sites of infection. It hastens removal of cellular debris and toxins.

Cause of Poor Immunity

Stress and the immune system
According to the CDC, as much as 90% of all illness can be directly tied to stress, because it breaks down the defenses of the immune system and opens the doorway to a host of injurious invaders.

• Chemicals 
• Cleaning agents
• Mold
• Pollutants
• Pesticides 

Toxic Exposure
It is estimated that 85% of all debilitating diseases are closely related to toxin-related pollution present in the environment. Some include:

Free Radical Damage

These toxins cause free radical damage. Free radicals steal an electron from a cell which disrupts and destabilizes it, which causes a chain reaction that moves from cell to cell. Free radicals

knock out communications pathways between the cells of the immune system - according to Dr Jesse Stoff, MD. Free radicals suppress the body's immune cells, damage DNA and promote aging.

Nutrient Lacking Foods

"There's no question the immune system is influenced by overall health -- and a balanced diet is key.  Not only are essential nutrients critical for the production and maintenance of key germ-fighting cells in the immune system, but a balanced diet also has a strong effect on vascular function, and the immune system is dependent on blood flow," said David Katz, M.D., M.P.H., director of the Yale Prevention Research Center in New Haven, Connecticut.

Lack of Sleep

The National Sleep Foundation states that 68% of Americans report suffering from sleep deprivation. Studies have shown that adults need an average of 8 hours of sleep each night

When sleep is interrupted the immune system cannot complete its defense cycle.

Sedentary Lifestyles

The lymphatic fluid is only active when our bodies are active. If you do not move, then your lymph system will become stagnant and toxic. This increases vulnerability to illness.

Antibiotic Resistance

Even though there has been a decline of infectious diseases over the last 60 years, bacteria are becoming increasingly resistant to existing drugs. Many antibiotics are no longer effective at combating common diseases, and a  lack of research into new drugs means there is a dire shortage of alternatives.

The Roles of Antibiotics

Life-saving in some cases, but definitely overused in the U.S. Overuse produces antibiotic-resistant “superbugs,” and is a world-wide public health problem. It's effective only for bacterial infections—not viral or fungal infections. Antibiotics kill bad bacteria and good bacteria, including friendly bacteria, probiotics in the gut. 

Concern: No New Antibiotic Development“Research and development of new antibiotics isn't keeping up with development of resistance. If we don't do something about it we'll end up with a situation where all the old drugs have resistance and we don't have any new ones,“ said Dr. Kathleen Holloway of the World Health Organization. In some parts of the world there is already antibiotic resistance to TB, Dysentery and Pneumonia.
Concern: Challenging Viruses
There is an increased concern about viral invaders, and it seems we are frequently being warned of a new ominous virus. Although new vaccines are being developed; they  only target several strains of viruses and side effects are a concern

Viruses

Viruses need a host cell because they do not reproduce on their own. They seize control of a cell, and often the cell is destroyed during this process. Viruses include:

The Common Cold

One of the most common illnesses worldwide and c
aused by one of more than hundreds of types of viruses. 
Symptoms of the cold include s
ore throat, low-grade fever, stuffy or runny nose, body aches, coughing, sneezing.

Respiratory System Diseases

There are numerous problems and diseases. They can include colds, bronchitis, croup, sinusitis, pneumonia and influenza.

Bronchitis Symptoms
Short-lived inflammation of trachea and large and small bronchi. Caused by viral or bacterial infection. Often follows cold or flu. Coughing is persisitent in its attempt to clear the mucus. Other symptoms include hoarseness, fever, wheezing and dull chest pain. 


Croup Symptoms




Viral infection causing swelling of vocal cords. It's most common in children younger than 6 years of age. Symptoms include barking cough and trouble breathing, and narrowing of airways may necessitate emergency intervention.


Sinusitis Symptoms


Infection or inflammation of sinuses caused by bacteria, viruses, or fungi. Symptoms include headaches, sinus pain and pressure, swollen nasal passages, fever, cough, post nasal drip
Bad breath, cough, fever, and nasal congestion will often be present.


Pneumonia Symptoms
Inflammation of the lung or lungs caused by infection from bacteria or viruses. Symptoms include fever, chest tightness and discomfort, difficulty breathing, coughing, and wheezing. Over 3 million people develop pneumonia annually in the United States. It is the 8th leading cause of death in the United States. Most people who develop pneumonia initially have an upper respiratory infection.
  
Influenza or Flu Sympoms


Caused by a number of viruses. Symptoms similar to those of common cold but typically have sudden onset and are more severe. Can be life-threatening in the ill, the elderly, and the very young. It enters the body by breathing the air of someone with the flu who coughed or sneezed. The virus has an enzyme which enables it to penetrate the mucus lining in the respiratory tract and make a home there. The infection nests in cells lining the air passage and spreads to other cells.  

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natures sunshine

NSP Building Your Immune System

Nature's Sunshine Supplements that Support Immunity

The Immune System Pack contains VS-C TCM, Elderberry D3fense and Immune Stimulator. 

VS-C, TCM
This proprietary Chinese formula helps create a healthy internal environment. It supports general detoxification and respiratory functions


Elderberry D3fence
Strengthens and strongly protects our body’s immune system and includes: Olive leaf; Royal Jelly-nutritive food; and Echinacea


Immune Stimulator
Stimulates the body’s natural defenses. It delivers immunoglobulin proteins to the intestinal tract, promotes immune response by stimulating macrophage and T-cell activity. It contains colostrum, cordyceps, reishi, and maitake.

Respiratory System Pack

The Respiratory System Pack contains ALJ, Bronchial Formula, and Lung Support, TCM

ALJ
Soothes irritated tissues, encourages respiratory to cleanse itself. This formula aids and builds the entire respiratory tract, lung function and supports healthy lung function, especially during seasonal changes.



Bronchial Formula
Dilates the bronchioles and strengthens mucus membranes to promote a healthy inflammation response. Designed to nourish the lungs and bronchi and to offer general protection to the respiratory tract.


Lung Support, TCM
Its Chinese name fu lei can be translated as “strengthen the weak and thin.” Acts as a tonic for the respiratory system and maintains the viability of tissue surfaces by moistening and nourishing the respiratory tract.


Silver Shield and Immunity
Silver Shield is a colloidal silver product that supports the immune system. Provides 90 mcg silver per serving. Does not harm the beneficial probiotic population in the gut. Silver Shield Gel is made with food-grade ingredients, contains no alcohol, is safe for children and acts as a skin moisturizer. 

Building Your Immune Defense

Life style changes cost you nothing and can yield a large return! Identify the lifestyle habits you want to improve, such as:

1. Drink plenty of pure water
2. Exercise regularly
3. Sleep 8 Hours per night
4. Relax daily
5. Stop negative thought patterns
6. Lighten your toxic burden
7. Eat nutrient-dense foods

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natures sunshine

Slice Diabetes Risk In Half!

Here's yet another reason to observe Meatless Mondays … and Tuesdays and Wednesdays and Thurs—well, you get the idea. A new Harvard School of Public Health study shows that eating processed meats and red meat can increase one's risk of type 2 diabetes—by as much as 51 percent!
And they're not just talking about ardent carnivores who eat 10 strips of bacon for breakfast, a couple of hot dogs at the ballpark, and a massive cheeseburger for dinner. Anyone who eats just 3.5 ounces of processed meat—equivalent to two slices of bacon or a hot dog—every day has a 51 percent increased risk of developing type 2 diabetes. People who eat one 100-gram serving of red meat—about the size of a deck of cards—a day have a 19 percent greater risk of developing the disease.
Unfortunately, the average American meat-eater will consume twice that amount of meat each day—and that's no bologna. According to Mark Bittman,  Americans eat about eight ounces of meat each day—or about twice as much meat as the average person worldwide.
Not surprisingly, America spends more money on health care than does any other nation. Records show that approximately 25 million people in the U.S. now have diabetes and that around 57 million others have pre-diabetes. The saturated fat, cholesterol, and heme iron found in animal products put people at risk of developing diabetes—or worsening the disease if they already have it.
Fortunately, people can prevent—and even reverse—diabetes by eating a healthy plant-based diet. According to the Physicians Committee for Responsible Medicine (PCRM), "Vegetarian diets provide a nutrient combination that is likely to be beneficial in treating diabetes and preventing complications …. Not only does the diet help control blood sugar, but, because whole grains, nuts, viscous fibers, soy proteins, and plant sterols lower serum cholesterol concentrations, the diet also helps prevent cardiovascular complications. 
A 2006 study led by Dr. Neal Barnard, the president of PCRM, suggests that diabetics who eat low-fat vegan foods are able to stop taking medications—or at least take fewer of them—to manage the disease. Many study participants also lost weight and lowered their cholesterol just by switching to a vegan diet.

Source: 
prime.peta.org

Positive Thoughts

What Are We Doing To Our Food?

Finally, even the most cursory observation of the animal kingdom reveals that all animals eat the food appropriate to their biology exactly as it is presented and delivered by nature. Humans, on the other hand grind, cut, mash, freeze, heat, add chemicals, and irradiate what nature produces and then, whatever remains from this fanatical behavior is usually eaten anywhere from months to years later. This violates the common sense understanding that we are better served in regards to health by eating organic, fresh, and ripe food.

For Optimum health, buy local and eat food in it's season.

As always, we believe organic is best.

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naturalhealth365

Excess Sugar Causes Weight Gain

How Important is Protein in The Diet?

Of special note and most relevant in any serious attempt to understand what the natural diet of humans might be, is the uncontested fact that human milk has the least amount of protein when compared to all other primates and, in fact the least of all mammals. The implication here is that during the period of our lives when our protein needs are the greatest because our bodies are rapidly doubling in size and weight, only 3 – 5 percent of our caloric intake needs to be protein. Well, that’s easy!
Broccoli is 35 percent protein and asparagus is 32 percent protein, while dead cows (‘beef’) are only 26 percent protein. Without any further discussion, it is abundantly clear what the natural diet of humans should be.


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naturalhealth365

Todays Breakfast Smoothie!

Un-chocolate Smoothie

Mild Chocolatey flavor with absolutely no chocolate!

Very Tastey!

4 to 6 Kale leaves

1 small beet

1 med avocado

3 stalks celery

1 cup cashews

1 banana

10-12 grapes

½ t ginger

½ t cinnamon

pinch of nutmeg

add ice to taste

This recipe makes a very large portion of smoothies (approx. 8 cups)

Mix all of the ingredients together in a blender, blend to desired consistency and serve.

Enjoy!

Vegetable - Vitamin/Mineral Chart

Vegetable	Amount	Minerals Contained	Vitamins Contained
Alfalfa, sprouted	One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.	Potassium - 26 mg Phosphorus - 23 mg Magnesium - 9 mg Calcium - 11 mg Iron - 0.32 mg Sodium - 2 mg Zinc - 0.3 mg Copper - 0.052 mg Manganese - 0.062 mg Selenium - 0.2 mcg Also contains small amounts of other minerals.	Vitamin C - 2.7 mg Vitamin B1 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.042 mg Niacin - 0.159 mg Pantothenic Acid - 0.186 mg Vitamin B6 - 0.011 mg Folate - 12 mcg Vitamin A - 51 IU Vitamin K - 10.1 mcg Vitamin E - 0.01 mg Contains some other vitamins in small amounts.
Amaranth leaves	One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories.	Potassium - 846 mg Phosphorus - 95 mg Magnesium - 73 mg Calcium - 276 mg Iron - 2.98 mg Zinc - 1.16 mg Manganese - 1.137 mg Sodium - 28 mg Copper - 0.209 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.	Vitamin C - 54.3 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.177 mg Niacin - 0.738 mg Pantothenic Acid - 0.082 mg Vitamin B6 - 0.234 mg Folate - 75 mcg Vitamin A - 3656 IU Contains some other vitamins in small amounts.
Artichoke	One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber.	Potassium - 343 mg Phosphorus - 88 mg Magnesium - 50 mg Calcium - 25 mg Iron - 0.73 mg Zinc - 0.48 mg Copper - 0.152 mg Manganese - 0.27 mg Selenium - 0.2 mcg Sodium - 72 mg Also contains small amounts of other minerals.	Vitamin C - 8.9 mg Niacin - 1.332 mg Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.107 mg Vitamin B6 - 0.097 mg Pantothenic Acid - 0.288 mg Folate - 107 mcg Vitamin A - 16 IU Vitamin K - 17.8 mcg Vitamin E - 0.23 mg Contains some other vitamins in small amounts.
Asparagus	Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber.	Potassium - 202 mg Phosphorus - 49 mg Calcium - 21 mg Iron - 0.82 mg Sodium - 13 mg Magnesium - 13 mg Zinc - 0.54 mg Copper - 0.149 mg Manganese - 0.139 mg Selenium - 5.5 mcg Also contains small amounts of other minerals.	Vitamin A - 905 IU Vitamin C - 6.9 mg Niacin - 0.976 mg Vitamin B1 (thiamine) - 0.146 mg Vitamin B2 (riboflavin) - 0.125 mg Pantothenic Acid - 0.203 mg Vitamin B6 - 0.071 mg Folate - 134 mcg Vitamin K - 45.5 mcg Vitamin E - 1.35 mg Contains some other vitamins in small amounts.
Avocado	Strictly speaking, an Avocado is a fruit - see the fruit chart
Bamboo shoots	One cup of bamboo shoots, cooked, boiled, drained with no added salt has 1.84 grams protein, 14 calories and 1.2 grams dietary fiber.	Potassium - 640 mg Phosphorus - 24 mg Magnesium - 4 mg Calcium - 14 mg Iron - 0.29 mg Sodium - 5 mg Zinc - 0.56 mg Copper - 0.098 mg Manganese - 0.136 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.	Niacin - 0.36 mg Vitamin B1 (thiamine) - 0.024 mg Vitamin B2 (riboflavin) - 0.06 mg Pantothenic Acid - 0.079 mg Vitamin B6 - 0.118 mg Folate - 2 mcg Contains some other vitamins in small amounts.
Beetroot	One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber.	Potassium - 259 mg Phosphorus - 32 mg Magnesium - 20 mg Calcium - 14 mg Iron - 0.67 mg Sodium - 65 mg Zinc - 0.3 mg Copper - 0.063 mg Manganese - 0.277 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.	Vitamin A - 30 iu Vitamin C - 3.1 mg Niacin - 0.281 mg Folate - 68 mcg Vitamin B1 (thiamine) - 0.023 mg Vitamin B2 (riboflavin) - 0.034 mg Pantothenic Acid - 0.123 mg Vitamin B6 - 0.057 mg Vitamin K - 0.2 mcg Vitamin E - 0.03 mg Contains some other vitamins in small amounts.
Bok Choy	One cup of Bok Choy (Pak Choi), cooked, boiled, drained with no added salt has 2.65 grams protein, 20 calories and 1.7 grams dietary fiber.	Potassium - 631 mg Phosphorus - 49 mg Magnesium - 19 mg Calcium - 158 mg Iron - 1.77 mg Zinc - 0.29 mg Copper - 0.032 mg Manganese - 0.245 mg Selenium - 0.7 mcg Sodium - 58 mg Also contains small amounts of other minerals.	Vitamin C - 44.2 mg Niacin - 0.728 mg Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.107 mg Pantothenic Acid - 0.134 mg Vitamin B6 - 0.282 mg Folate - 70 mcg Vitamin A - 7223 IU Vitamin E - 0.15 mg Vitamin K - 57.8 mcg Contains some other vitamins in small amounts.
Broccoli	Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber.	Potassium - 229 mg Phosphorus - 52 mg Calcium - 31 mg Sodium - 32 mg Magnesium - 16 mg Iron - 0.52 mg Zinc - 0.35 mg Copper - 0.048 mg Manganese - 0.151 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.	Vitamin A - 1207 IU Vitamin C - 50.6 mg Niacin - 0.431 mg Vitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.096 mg Vitamin B6 - 0.156 mg Pantothenic Acid - 0.48 mg Folate - 84 mcg Vitamin K - 110 mcg Vitamin E - 1.13 mg Contains some other vitamins in small amounts.
Brussels Sprouts	One cup of Brussels Sprouts, cooked, boiled, drained with no added salt has 3.98 grams protein, 56 calories and 4.1 grams dietary fiber.	Potassium - 495 mg Phosphorus - 87 mg Magnesium - 31 mg Calcium - 56 mg Iron - 1.87 mg Zinc - 0.51 mg Copper - 0.129 mg Manganese - 0.354 mg Selenium - 2.3 mcg Sodium - 33 mg Also contains small amounts of other minerals.	Vitamin C - 96.7 mg Niacin - 0.947 mg Vitamin B1 (thiamine) - 0.167 mg Vitamin B2 (riboflavin) - 0.125 mg Pantothenic Acid - 0.393 mg Vitamin B6 - 0.278 mg Folate - 94 mcg Vitamin A - 1209 IU Vitamin E - 0.67 mg Vitamin K - 218.9 mcg Contains some other vitamins in small amounts.
Butternut squash	One cup of Butternut squash, cooked, baked, drained with no added salt has 1.84 grams protein and 82 calories.	Potassium - 582 mg Phosphorus - 55 mg Magnesium - 59 mg Calcium - 84 mg Iron - 1.23 mg Zinc - 0.27 mg Copper - 0.133 mg Manganese - 0.353 mg Selenium - 1 mcg Sodium - 8 mg Also contains small amounts of other minerals.	Vitamin C - 31 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.148 mg Vitamin B2 (riboflavin) - 0.035 mg Pantothenic Acid - 0.736 mg Vitamin B6 - 0.254 mg Folate - 39 mcg Vitamin A - 22868 IU Vitamin K - 2 mcg Vitamin E - 2.64 mg Contains some other vitamins in small amounts.
Cabbage	One half cup of cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories and 1.4 grams of dietary fiber.	Potassium - 147 mg Phosphorus - 25 mg Magnesium - 11 mg Calcium - 36 mg Iron - 0.13 mg Sodium - 6 mg Zinc - 0.15 mg Copper - 0.013 mg Manganese - 0.154 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.	Vitamin C - 28.1 mg Niacin - 0.186 mg Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.029 mg Vitamin B6 - 0.084 mg Folate - 22 mcg Pantothenic Acid - 0.13 mg Vitamin A - 60 IU Vitamin K - 81.5 mcg Vitamin E - 0.11 mg Contains some other vitamins in small amounts.
Carrots	Half cup cooked with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.	Potassium - 183 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Iron - 0.27 mg Sodium - 5 mg Zinc - 0.3 mg Copper - 0.052 mg Manganese - 0.062 mg Selenium - 0.2 mcg Also contains small amounts of other minerals.	Vitamin A - 13286 IU Vitamin C - 2.8 mg Vitamin B1 (thiamine) - 0.051 mg Vitamin B2 (riboflavin) - 0.034 mg Niacin - 0.503 mg Folate - 11 mcg Pantothenic Acid - 0.181 mg Vitamin B6 - 0.119 mg Vitamin K - 10.7 mcg Vitamin E - 0.8 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.14 grams protein, 14 calories and 1.4 grams fiber.	Potassium - 88 mg Phosphorus - 20 mg Calcium - 10 mg Iron - 0.2 mg Magnesium - 6 mg Sodium - 9 mg Zinc - 0.11 mg Copper - 0.011 mg Manganese - 0.082 mg Selenium - 0.4 mcg Also contains small amounts of other minerals.	Vitamin C - 27.5 mg Niacin - 0.254 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.032 mg Folate - 27 mcg Vitamin B6 - 0.107 mg Pantothenic Acid - 0.315 mg Vitamin A - 7 IU Vitamin K - 8.6 mcg Vitamin E - 0.04 mg Contains some other vitamins in small amounts.
Celeriac	One cup of Celriac, cooked, boiled, drained with no added salt has 1.49 grams protein, 42 calories and 1.9 grams of dietary fiber.	Potassium - 268 mg Phosphorus - 102 mg Magnesium - 19 mg Calcium - 40 mg Iron - 0.67 mg Sodium - 95 mg Zinc - 0.31 mg Copper - 0.067 mg Manganese - 0.149 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.	Vitamin C - 5.6 mg Niacin - 0.662 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.057 mg Vitamin B6 - 0.157 mg Folate - 5 mcg Pantothenic Acid - 0.315 mg Contains some other vitamins in small amounts.
Celery	One cup of celery, cooked, boiled, drained with no added salt has 1.25 grams protein, 27 calories and 2.4 grams of dietary fiber.	Potassium - 426 mg Phosphorus - 38 mg Magnesium - 18 mg Calcium - 63 mg Iron - 0.63 mg Sodium - 136 mg Zinc - 0.21 mg Copper - 0.054 mg Manganese - 0.159 mg Selenium - 1.5 mcg Also contains small amounts of other minerals.	Vitamin C - 9.2 mg Niacin - 0.479 mg Vitamin B1 (thiamine) - 0.064 mg Vitamin B2 (riboflavin) - 0.07 mg Vitamin B6 - 0.129 mg Folate - 33 mcg Pantothenic Acid - 0.292 mg Vitamin A - 782 IU Vitamin K - 56.7 mcg Vitamin E - 0.53 IU Contains some other vitamins in small amounts.
Chinese broccoli	One cup of Chinese broccoli, cooked, boiled, drained with no added salt has 1 gram protein, 19 calories and 2.2 grams of dietary fiber.	Potassium - 230 mg Phosphorus - 36 mg Magnesium - 16 mg Calcium - 88 mg Iron - 0.49 mg Sodium - 6 mg Zinc - 0.34 mg Copper - 0.054 mg Manganese - 0.232 mg Selenium - 1.1 mcg Also contains small amounts of other minerals.	Vitamin C - 24.8 mg Niacin - 0.385 mg Vitamin B1 (thiamine) - 0.084 mg Vitamin B2 (riboflavin) - 0.128 mg Vitamin B6 - 0.062 mg Folate - 87 mcg Pantothenic Acid - 0.14 mg Vitamin A - 1441 IU Vitamin K - 74.6 mcg Vitamin E - 0.42 mg Contains some other vitamins in small amounts.
Chinese cabbage	One cup of Chinese cabbage (pe-tsai), cooked, boiled, drained with no added salt has 1.78 grams protein, 17 calories and 2 grams of dietary fiber.	Potassium - 268 mg Phosphorus - 46 mg Magnesium - 12 mg Calcium - 38 mg Iron - 0.36 mg Sodium - 11 mg Zinc - 0.21 mg Copper - 0.035 mg Manganese - 0.182 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.	Vitamin C - 18.8 mg Niacin - 0.595 mg Vitamin B1 (thiamine) - 0.052 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.0211 mg Folate - 63 mcg Pantothenic Acid - 0.095 mg Vitamin A - 1151 IU Contains some other vitamins in small amounts.
Corn	One large ear of yellow corn, cooked with no salt contains 4.02 grams protein, 113 calories and 2.8 grams fiber.	Potassium - 257 mg Phosphorus - 91 mg Magnesium - 31 mg Calcium - 4 mg Selenium - 0.2 mg Iron - 0.53 mg Zinc - 0.73 mg Copper - 0.058 mg Manganese - 0.197 mg Also contains small amounts of other minerals.	Vitamin C - 6.5 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.11 mg Vitamin B2 (riboflavin) - 0.067 mg Vitamin B6 - 0.164 mg Folate - 27 mcg Pantothenic Acid - 0.935 mg Vitamin A - 310 IU Vitamin K - 0.5 mcg Vitamin E - 0.11 mg Contains some other vitamins in small amounts.
Cucumber	Half a cup of sliced cucumber with skins contains .34 grams protein, 8 calories and .3 grams fiber.	Potassium - 76 mg Phosphorus - 12 mg Magnesium - 7 mg Sodium - 1 mg Calcium - 8 mg Iron - 0.15 mg Zinc - 0.1 mg Copper - 0.021 mg Manganese - 0.041 mg Selenium - 0.2 mcg Also contains small amounts of other minerals.	Vitamin C - 1.5 mg Niacin - 0.051 mg Vitamin B1 (thiamine) - 0.014 mg Vitamin B2 (riboflavin) - 0.017 mg Vitamin B6 - 0.021 mg Folate - 4 mcg Pantothenic Acid - 0.135 mg Vitamin A - 55 IU Vitamin K - 8.5 mcg Vitamin E - 0.02 mg Contains some other vitamins in small amounts.
Daikon Radish	One cup of Daikon Radish(oriental), cooked, boiled, drained with no added salt has 0.98 grams protein, 25 calories and 2.4 grams of dietary fiber.	Potassium - 419 mg Phosphorus - 35 mg Magnesium - 13 mg Calcium - 25 mg Iron - 0.22 mg < Sodium - 19 mg Zinc - 0.19 mg Copper - 0.148 mg Manganese - 0.049 mg Selenium - 1 mcg Also contains small amounts of other minerals.	Vitamin C - 22.2 mg Niacin - 0.221 mg Vitamin B2 (riboflavin) - 0.034 mg Vitamin B6 - 0.056 mg Folate - 25 mcg Pantothenic Acid - 0.168 mg Vitamin K - 0.4 mcg Contains some other vitamins in small amounts.
Eggplant	One cup of eggplant, cooked, boiled, drained with no added salt has 0.82 grams protein, 35 calories and 2.5 grams of dietary fiber.	Potassium - 122 mg Phosphorus - 15 mg Magnesium - 11 mg Calcium - 6 mg Iron - 0.25 mg Sodium - 1 mg Zinc - 0.12 mg Copper - 0.058 mg Manganese - 0.112 mg Selenium - 0.1 mcg Also contains small amounts of other minerals.	Vitamin C - 1.3 mg Niacin - 0.594 mg Vitamin B1 (thiamine) - 0.075 mg Vitamin B2 (riboflavin) - 0.02 mg Vitamin B6 - 0.085 mg Folate - 14 mcg Pantothenic Acid - 0.074 mg Vitamin A - 37 IU Vitamin K - 2.9 mcg Vitamin E - 0.41 mg Contains some other vitamins in small amounts.
Fennel	One cup of raw fennel bulb has 1.08 grams protein, 27 calories and 2.7 grams of dietary fiber.	Potassium - 360 mg Phosphorus - 44 mg Magnesium - 15 mg Calcium - 43 mg Iron - 0.64 mg Sodium - 45 mg Zinc - 0.17 mg Copper - 0.057 mg Manganese - 0.166 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.	Vitamin C - 10.4 mg Niacin - 0.557 mg Vitamin B1 (thiamine) - 0.009 mg Vitamin B2 (riboflavin) - 0.028 mg Vitamin B6 - 0.041 mg Folate - 23 mcg Pantothenic Acid - 0.202 mg Vitamin A - 117 IU Contains some other vitamins in small amounts.
French beans	One cup of French beans, mature seeds, cooked, boiled with no added salt has 12.48 grams protein, 228 calories and 16.6 grams of dietary fiber.	Potassium - 655 mg Phosphorus - 181 mg Magnesium - 99 mg Calcium - 112 mg Iron - 1.91 mg Sodium - 11 mg Zinc - 1.13 mg Copper - 0.204 mg Manganese - 0.676 mg Selenium - 2.1 mcg Also contains small amounts of other minerals.	Vitamin C - 2.1 mg Niacin - 0.966 mg Vitamin B1 (thiamine) - 0.23 mg Vitamin B2 (riboflavin) - 0.11 mg Vitamin B6 - 0.186 mg Folate - 133 mcg Pantothenic Acid - 0.393 mg Vitamin A - 5 IU Contains some other vitamins in small amounts.
Green Pepper	One small raw pepper contains 0.64 grams protein, 15 calories and 1.3 grams fiber.	Potassium - 130 mg Phosphorus - 15 mg Magnesium - 7 mg Calcium - 7 mg Iron - 0.25 mg Sodium - 2 mg Zinc - 0.1 mg Copper - 0.049 mg Manganese - 0.09 mg Also contains small amounts of other minerals.	Vitamin C - 59.5 mg Niacin - 0.355 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.021 mg Vitamin B6 - 0.166 mg Folate - 7 mcg Pantothenic Acid - 0.073 mg Vitamin A - 274 IU Vitamin K - 5.5 mcg Vitamin E - 0.27 mg Contains some other vitamins in small amounts.
Jicama	One hundered grams of jicama, cooked, boiled with no added salt has 0.72 grams protein and 38 calories.	Potassium - 135 mg Phosphorus - 16 mg Magnesium - 11 mg Calcium - 11 mg Iron - 0.57 mg Sodium - 4 mg Zinc - 0.15 mg Copper - 0.046 mg Manganese - 0.057 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.	Vitamin C - 14.1 mg Niacin - 0.19 mg Vitamin B1 (thiamine) - 0.017 mg Vitamin B2 (riboflavin) - 0.028 mg Vitamin B6 - 0.04 mg Folate - 8 mcg Pantothenic Acid - 0.121 mg Vitamin A - 19 IU Contains some other vitamins in small amounts.
Kale	One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber.	Potassium - 296 mg Phosphorus - 36 mg Magnesium - 23 mg Calcium - 94 mg Iron - 1.17 mg Sodium - 30 mg Zinc - 0.31 mg Copper - 0.203 mg Manganese - 0.541 mg Selenium - 1.2 mcg Also contains small amounts of other minerals.	Vitamin A - 17,707 IU Vitamin C - 53.3 mg Niacin - 0.65 mg Vitamin B1 (thiamine) - 0.069 mg Vitamin B2 (riboflavin) - 0.091 mg Vitamin B6 - 0.179 mg Folate - 17 mcg Pantothenic Acid - 0.064 mg Vitamin K - 1062 mcg Vitamin E - 1.1 mg Contains some other vitamins in small amounts.
Leek	One leek, cooked, boiled with no added salt has 1 gram protein, 38 calories and 1.2 grams of dietary fiber.	Potassium - 108 mg Phosphorus - 21 mg Magnesium - 17 mg Calcium - 37 mg Iron - 1.36 mg Sodium - 12 mg Zinc - 0.07 mg Copper - 0.077 mg Manganese - 0.306 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.	Vitamin C - 5.2 mg Niacin - 0.248 mg Vitamin B1 (thiamine) - 0.032 mg Vitamin B2 (riboflavin) - 0.025 mg Vitamin B6 - 0.14 mg Folate - 30 mcg Pantothenic Acid - 0.089 mg Vitamin A - 1007 IU Vitamin K - 31.5 mcg Vitamin E - 0.62 mg Contains some other vitamins in small amounts.
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.66 grams protein, 216 calories and 13.2 grams fiber.	Potassium - 955 mg Phosphorus - 209 mg Magnesium - 81 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.49 mg Sodium - 4 mg Zinc - 1.79 mg Manganese - 0.97 mg Copper - 0.442 mg Also contains small amounts of other minerals.	Pantothenic Acid - 0.793 mg Niacin - 0.791 mg Vitamin B1 (thiamine) - 0.303 mg Vitamin B2 (riboflavin) - 0.103 mg Vitamin B6 - 0.303 mg Folate - 156 mcg Vitamin K - 3.8 mcg Vitamin E - 0.34 mg Contains some other vitamins in small amounts.
Mushroom	Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and 0.3 grams of fiber.	Potassium - 111 mg Phosphorus - 30 mg Magnesium - 3 mg Calcium - 1 mg Iron - 0.17 mg Sodium - 2 mg Zinc - 0.18 mg Copper - 0.111 mg Manganese - 0.016 mg Selenium - 3.3 mcg Also contains small amounts of other minerals.	Vitamin D - 2 IU Niacin - 1.262 mg Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.141 mg Vitamin B6 - 0.036 mg Vitamin C - 0.7 mg Pantothenic Acid - 0.524 mg Folate - 6 mcg Contains some other vitamins in small amounts.
Okra	One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein, 35 calories and 4 grams of dietary fiber.	Potassium - 216 mg Phosphorus - 51 mg Magnesium - 58 mg Calcium - 123 mg Iron - 0.45 mg Sodium - 10 mg Zinc - 0.69 mg Copper - 0.136 mg Manganese - 0.47 mg Selenium - 0.6 mcg Also contains small amounts of other minerals.	Vitamin C - 26.1 mg Niacin - 1.394 mg Vitamin B1 (thiamine) - 0.211 mg Vitamin B2 (riboflavin) - 0.088 mg Vitamin B6 - 0.299 mg Folate - 74 mcg Pantothenic Acid - 0.341 mg Vitamin A - 453 IU Vitamin K - 64 mcg Vitamin E - 0.43 mg Contains some other vitamins in small amounts.
Onions	One small onion cooked without salt contains 0.82 grams protein, 26 calories and 0.8 grams of fiber.	Potassium - 100 mg Phosphorus - 21 mg Calcium - 13 mg Iron - 0.14 mg Magnesium - 7 mg Sodium - 2 mg Zinc - 0.13 mg Copper - 0.04 mg Manganese - 0.092 mg Selenium - 0.4 mcg Also contains small amounts other minerals.	Vitamin C - 3.1 mg Niacin - 0.099 mg Vitamin B1 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.014 mg Vitamin B6 - 0.077 mg Pantothenic Acid - 0.068 mg Folate - 9 mcg Vitamin A - 1 IU Vitamin K - 0.3 mcg Vitamin E - 0.01 mg Contains some other vitamins in small amounts.
Parsnip	One cup of parsnip, cooked, boiled, drained, with no added salt has 2.06 grams protein, 111 calories and 5.6 grams of dietary fiber.	Potassium - 573 mg Phosphorus - 108 mg Magnesium - 45 mg Calcium - 58 mg Iron - 0.9 mg Sodium - 16 mg Zinc - 0.41 mg Copper - 0.215 mg Manganese - 0.459 mg Selenium - 2.7 mcg Also contains small amounts of other minerals.	Vitamin C - 20.3 mg Niacin - 1.129 mg Vitamin B1 (thiamine) - 0.129 mg Vitamin B2 (riboflavin) - 0.08 mg Vitamin B6 - 0.145 mg Folate - 90 mcg Pantothenic Acid - 0.917 mg Vitamin K - 1.6 mcg Vitamin E - 1.56 mg Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein, 134 calories and 8.8 grams of fiber.	Potassium - 434 mg Phosphorus - 187 mg Magnesium - 62 mg Calcium - 43 mg Sodium - 5 mg Selenium - 3.0 mg Iron - 2.46 mg Zinc - 1.9 mg Manganese - 0.84 mg Copper - 0.277 mg Also contains small amounts of other minerals.	Vitamin A - 1282 IU Vitamin C - 22.7 mg Niacin - 3.234 mg Folate - 101 mcg Vitamin B1 (thiamine) - 0.414 mg Vitamin B2 (riboflavin) - 0.238 mg Vitamin B6 - 0.346 mg Pantothenic Acid - 0.245 mg Vitamin K - 41.4 mcg Vitamin E - 0.22 mg Contains some other vitamins in small amounts.
Potatoes	One medium baked potato without salt contains 4.33 grams of protein, 161 calories and 3.8 grams of fiber.	Potassium - 926 mg Phosphorus - 121 mg Magnesium - 48 mg Calcium - 26 mg Iron - 1.87 mg Sodium - 17 mg Zinc - 0.62 mg Copper - 0.204 mg Manganese - 0.379 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.	Vitamin C - 16.6 mg Niacin - 2.439 mg Vitamin B1 (thiamine) - 0.111 mg Vitamin B2 (riboflavin) - 0.083 mg Pantothenic Acid - 0.65 mg Vitamin B6 - 0.538 mg Folate - 48 mcg Vitamin A - 17 IU Vitamin K - 3.5 mcg Vitamin E - 0.07 mg Contains some other vitamins in small amounts.
Pumpkin	One cup of pumpkin, cooked, boiled, drained, with no added salt has 1.76 grams protein, 49 calories and 2.7 grams of dietary fiber.	Potassium - 564 mg Phosphorus - 74 mg Magnesium - 22 mg Calcium - 37 mg Iron - 1.4 mg Sodium - 2 mg Zinc - 0.56 mg Copper - 0.223 mg Manganese - 0.218 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.	Vitamin C - 11.5 mg Niacin - 1.012 mg Vitamin B1 (thiamine) - 0.076 mg Vitamin B2 (riboflavin) - 0.191 mg Vitamin B6 - 0.108 mg Folate - 22 mcg Pantothenic Acid - 0.492 mg Vitamin A - 12230 IU Vitamin K - 2 mcg Vitamin E - 1.96 mg Contains some other vitamins in small amounts.
Radish	One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9 grams of dietary fiber.	Potassium - 135 mg Phosphorus - 12 mg Magnesium - 6 mg Calcium - 14 mg Iron - 0.2 mg Sodium - 23 mg Zinc - 0.16 mg Copper - 0.029 mg Manganese - 0.04 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.	Vitamin C - 8.6 mg Niacin - 0.147 mg Vitamin B1 (thiamine) - 0.007 mg Vitamin B2 (riboflavin) - 0.023 mg Vitamin B6 - 0.041 mg Folate - 14 mcg Pantothenic Acid - 0.096 mg Vitamin A - 4 IU Vitamin K - 0.8 mcg Contains some other vitamins in small amounts.
Rapini	One cup of rapini, raw, has 1.27 grams protein, 9 calories and 1.1 grams of dietary fiber.	Potassium - 78 mg Phosphorus - 29 mg Magnesium - 9 mg Calcium - 43 mg Iron - 0.86 mg Sodium - 13 mg Zinc - 0.31 mg Copper - 0.017 mg Manganese - 0.158 mg Selenium - 0.4 mcg Also contains small amounts of other minerals.	Vitamin C - 8.1 mg Niacin - 0.488 mg Vitamin B1 (thiamine) - 0.065 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.068 mg Folate - 33 mcg Pantothenic Acid - 0.129 mg Vitamin A - 1049 IU Vitamin K - 89.6 mcg Vitamin E - 0.65 mg Contains some other vitamins in small amounts.
Spinach	One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.	Potassium - 167 mg Phosphorus - 15 mg Magnesium - 24 mg Calcium - 30 mg Iron - 0.81 mg Sodium - 24 mg Zinc - 0.16 mg Copper - 0.039 mg Manganese - 0.269 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.	Vitamin C - 8.4 mg Niacin - 0.217 mg Vitamin B1 (thiamine) - 0.023 mg Vitamin B2 (riboflavin) - 0.057 mg Vitamin B6 - 0.059 mg Pantothenic Acid - 0.02 mg Folate - 58 mcg Vitamin A - 2813 mg Vitamin K - 144.9 mcg Vitamin E - 0.61 mg Contains some other vitamins in small amounts.
Spirulina (seaweed)	One cup of dried spirulina has 64.37 grams protein, 325 calories and 4 grams of dietary fiber.	Potassium - 1527 mg Phosphorus - 132 mg Magnesium - 218 mg Calcium - 134 mg Iron - 31.92 mg Zinc - 2.24 mg Manganese - 2.128 mg Sodium - 1174 mg Selenium - 8.1 mg Copper - 6.832 mg Also contains small amounts of other minerals.	Vitamin C - 11.3 mg Niacin - 14.358 mg Vitamin B1 (thiamine) - 2.666 mg Vitamin B2 (riboflavin) - 4.11 mg Vitamin B6 - 0.408 mg Pantothenic Acid - 3.898 mg Folate - 105 mcg Vitamin A - 638 mg Vitamin K - 28.6 mcg Vitamin E - 5.6 mg Contains some other vitamins in small amounts.
Spaghetti squash	One cup of spaghetti squash, cooked, boiled, drained, with no added salt contains 1.02 grams protein, 42 calories and 2.2 grams of dietary fiber.	Potassium - 181 mg Phosphorus - 22 mg Magnesium - 17 mg Calcium - 33 mg Iron - 0.53 mg Sodium - 28 mg Zinc - 0.31 mg Copper - 0.054 mg Manganese - 0.169 mg Selenium - 0.5 mcg Also contains small amounts of other minerals.	Vitamin C - 5.4 mg Niacin - 1.256 mg Vitamin B1 (thiamine) - 0.059 mg Vitamin B2 (riboflavin) - 0.034 mg Vitamin B6 - 0.153 mg Pantothenic Acid - 0.55 mg Folate - 12 mcg Vitamin A - 170 mg Vitamin K - 1.2 mcg Vitamin E - 0.19 mg Contains some other vitamins in small amounts.
Squash, Summer	One cup of sliced summer squash, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.	Potassium - 319 mg Phosphorus - 52 mg Magnesium - 29 mg Calcium - 40 mg Sodium - 2 mg Iron - 0.67 mg Manganese - 0.283 mg Selenium - 0.4 mg Zinc - 0.4 mg Copper - 0.117 mg Also contains small amounts of other minerals.	Vitamin C - 20.9 mg Niacin - .913 mg Vitamin B1 (thiamine) - 0.077 mg Vitamin B2 (riboflavin) - 0.045 mg Vitamin B6 - 0.14 mg Pantothenic Acid - 0.581 mg Folate - 41 mcg Vitamin A - 2011 mg Vitamin K - 7.9 mcg Vitamin E - 0.22 mg Contains some other vitamins in small amounts.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.82 grams of protein, 76 calories and 5.7 grams of fiber.	Potassium - 494 mg Phosphorus - 39 mg Magnesium - 27 mg Calcium - 45 mg Sodium - 2 mg Iron - 0.9 mg Zinc - 0.45 mg Copper - 0.168 mg Manganese - 0.383 mg Selenium - 0.8 mcg Also contains small amounts of other minerals.	Vitamin C - 19.7 mg Niacin - 1.015 mg Vitamin B1 (thiamine) - 0.033 mg Vitamin B2 (riboflavin) - 0.137 mg Vitamin B6 - 0.33 mg Folate - 41 mcg Pantothenic Acid - 0.48 mg Vitamin A - 10707 mg Vitamin K - 9 mcg Vitamin E - 0.25 mg Contains some other vitamins in small amounts.
Sweet Potatoes	One medium sweet potato baked in its skin contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber.	Potassium - 542 mg Phosphorus - 62 mg Magnesium - 31 mg Calcium - 43 mg Sodium - 41 mg Iron - 0.79 mg Selenium - 0.2 mg Manganese - 0.567 mg Zinc - 0.36 mg Copper - 0.184 mg Also contains small amounts of other minerals.	Vitamin C - 22.3 mg Niacin - 1.695 mg Vitamin B1 (thiamine) - 0.122 mg Vitamin B2 (riboflavin) - 0.121 mg Vitamin B6 - 0.326 mg Pantothenic Acid - 1.008 mg Folate - 7 mcg Vitamin A - 21,909 mg Vitamin K - 2.6 mcg Vitamin E - 0.81 mg Contains some other vitamins in small amounts.
Swiss chard	One cup of Swiss chard, cooked, boiled, drained, has 3.29 grams protein, 35 calories and 3.7 grams of dietary fiber.	Potassium - 961 mg Phosphorus - 58 mg Magnesium - 150 mg Calcium - 102 mg Iron - 3.95 mg Sodium - 313 mg Zinc - 0.58 mg Copper - 0.285 mg Manganese - 0.585 mg Selenium - 1.6 mcg Also contains small amounts of other minerals.	Vitamin C - 31.5 mg Niacin - 0.63 mg Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.15 mg Vitamin B6 - 0.149 mg Pantothenic Acid - 0.285 mg Folate - 16 mcg Vitamin A - 10717 IU Vitamin K - 572.8 mcg Vitamin E - 3.31 mg Contains some other vitamins in small amounts.
Taro	One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams of dietary fiber.	Potassium - 615 mg Phosphorus - 87 mg Magnesium - 34 mg Calcium - 45 mg Iron - 0.57 mg Sodium - 11 mg Zinc - 0.24 mg Copper - 0.179 mg Manganese - 0.398 mg Selenium - 0.7 mcg Also contains small amounts of other minerals.	Vitamin C - 4.7 mg Niacin - 0.624 mg Vitamin B1 (thiamine) - 0.099 mg Vitamin B2 (riboflavin) - 0.026 mg Vitamin B6 - 0.294 mg Folate - 23 mcg Pantothenic Acid - 0.315 mg Vitamin A - 79 IU Vitamin K - 1 mcg Vitamin E - 2.48 mg Contains some other vitamins in small amounts.
Tomatoes - See fruit chart.
Turnip	One cup of turnips, boiled with no added salt, has 1.11 grams protein, 34 calories and 3.1 grams of dietary fiber.	Potassium - 276 mg Phosphorus - 41 mg Magnesium - 14 mg Calcium - 51 mg Iron - 0.28 mg Sodium - 25 mg Zinc - 0.19 mg Copper - 0.003 mg Manganese - 0.111 mg Selenium - 0.3 mcg Also contains small amounts other minerals.	Vitamin C - 18.1 mg Niacin - 0.466 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.036 mg Vitamin B6 - 0.105 mg Pantothenic Acid - 0.222 mg Folate - 14 mcg Vitamin K - 0.2 mcg Vitamin E - 0.03 mg Contains some other vitamins in small amounts.
Yellow squash	One cup of yellow (crookneck) squash, raw, has 1.28 grams protein, 24 calories and 1.3 grams of dietary fiber.	Potassium - 282 mg Phosphorus - 41 mg Magnesium - 25 mg Calcium - 27 mg Iron - 0.56 mg Sodium - 3 mg Zinc - 0.37 mg Copper - 0.117 mg Manganese - 0.218 mg Selenium - 0.3 mcg Also contains small amounts of other minerals.	Vitamin C - 24.5 mg Niacin - 0.569 mg Vitamin B1 (thiamine) - 0.065 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin B6 - 0.132 mg Folate - 24 mcg Pantothenic Acid - 0.203 mg Vitamin A - 190 IU Vitamin K - 4.1 mcg Vitamin E - 0.17 mg Contains some other vitamins in small amounts.
Zucchini - See Summer Squash.