Saturday, September 22, 2012

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!

Tuesday, September 18, 2012

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.

source
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.

Monday, September 17, 2012

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.


source
Buzzle

Friday, September 14, 2012

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!

source
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.  

    source
    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
source
natures sunshine

Thursday, September 13, 2012

Slice Diabetes Risk In Half!


vegetarian : go vegan to slice your diabetes risk in halfHere'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


Monday, September 10, 2012

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.






source
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.


source
naturalhealth365

Friday, September 7, 2012

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
Alfalfa nutritional information
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
Amaranth nutritional information
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
Artichoke nutritional information
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
Asparagus nutritional information
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
Bamboo shoots nutritional information
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
Beetroot - nutritional information
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
Bok Choy nutritional information
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
Broccoli nutritional information
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
Brussels Sprouts nutritional information
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
Butternut squash nutritional information
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
Cabbage nutritional information
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
Carrots - nutritional information
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
Cauliflower - nutritional information
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
Celeriac nutritional information
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
Celery nutritional information
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
Chinese broccoli nutritional information
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
Chinese cabbage nutritional information
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
Corn - nutritional information
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
Cucumber - nutritional information
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
Daikon Radish nutritional information
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
Eggplant nutritional information
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
Fennel nutritional information
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
French beans nutritional information
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
Green Pepper - nutritional information
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
Jicama nutritional information
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
Kale - nutritional information
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
Leek nutritional information
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
Lima Beans - nutritional information
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
Mushroom nutritional information
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
Okra nutritional information
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
Onion - nutritional information
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
Parsnip nutritional information
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
Peas - nutritional information
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
Potato - nutritional information
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
Pumpkin nutritional information
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
Radish nutritional information
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
Rapini nutritional information
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
Spinach nutritional information
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)
Spirulina nutritional information
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
Spaghetti squash nutritional information
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
Summer Squash (Zucchini) -  nutritional information
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
Squash, Winter -  nutritional information
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
Sweet Potato -  nutritional information
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
Swiss chard nutritional information
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
Taro nutritional information
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
Turnip nutritional information
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
Yellow squash nutritional information
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.