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.

Morning Protocol: Apple Cider Vinegar and Lots of Water!

Morning Protocol: 1 Tablespoon of Organic, Raw Apple Cider Vinegar in 8 oz of water. Followed by a quart (32 oz) of the purest form of water available.  You can also drink herbal teas. This morning routine has several very important purposes.
#1 Raw Apple Cider Vinegar is fermented so it adds anti-oxidants and natural pro-biotics to your system to help you fight off illness.
#2 Apple Cider Vinegar helps to alkalynize your body to bring your Ph into a balanced range. Remember the goal is to achieve a Ph of 7 for both your saliva and your urine. This also helps give your digestive system a good jump start.
#3 By doing this you re-hydrate your body from a nights fast. As we sleep our bodies tend to become slightly dehydrated.
#4 Hydrating your body also increases mental and emotional balance and helps you feel more energized for facing the day ahead.
#5 The goal is to drink 1 oz of water for every pound of body weight for optimum bodily performance.  If you follow these suggestions it will definitely help with your daily water intake!

This might seem tough at first but once you get used to doing it and notice the benefits, after about 21 days it will become a habit for you and you will begin to notice that you wake up super thirsty.

Avoid drinking coffee first thing in the morning. Caffeine further dehydrates the body that is already dehydrated from sleep.

Leave us your comments!  Let us know if you are going to start this morning routine!

 

You Are What You Eat!

Acidosis - Oposite to Balanced Ph

We have talked about the importance of balanced Ph.  Acidosis is what happens when your Ph is out of balance.  It is also the precursor to all disease.

Make Your Own Nut Butter!

Make Your Favorite Nut Butter!

1 cup of your favorite nuts or seeds, or a combination.
1/8 cup coconut oil
1 Tblsp freshly ground flax/chia seed

1 pinch unrefined pink / sea salt

It's best to use sprouted, raw nuts for the nutrient benefit.  Combine ingredients in a food processor and mix with the s blade for  3-5 minutes until smooth.

The flax seeds are included to add omega-3's.

Get creative and combine a variety of nuts and seeds.
Best stored in the refrigerator and used within a few weeks.

Prevent and Treat Acne

Follow these simple tips to help you eliminate acne and have that glowing skin you have always dreamed of. And it's much cheaper and safer than expensive medications and dermatologist visits. The basics...Improve your diet, use organic skincare products, take acne-fighting supplements and you will watch your pimples disappear.

1. Avoid milk and dairy products. nature's perfect food-- only if you are a calf.
2. Eat a low glycemic, low sugar diet. Sugar and flour products all drive up insulin and cause pimples.
3. Eat more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get 5-9 servings of colorful fruits and vegetables every day preferably in a raw form for added nutritional benefit.
4. Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats (evening primrose oil). You will need supplements to get adequate amounts.
5. Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea, nuts, dark purple and red foods such as berries and green foods like dark green leafy vegetables.
6. Take acne-fighting supplements. Some supplements are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference. Here are supplements to consider:

• Evening primrose oil
• Zinc citrate.
• Vitamin A
• Vitamin E

7. Probiotics. Probiotics help reduce inflammation in the digestive system.  Poor digestion is often displayed on your skin in the form of acne.
8. Avoid foods that cause sensitivity.  Food allergies are among the most common causes of acne--foods like gluten, dairy, yeast, and eggs are common culprits that can be a problem 

For Skincare and cosmetic products visit:  http://www.kisstorganics.com

Now I'd like to hear from you.
Have you struggled with an acne or skin problem? What seems to be a problem for you?

What other steps have you taken to fight acne? What has worked? What hasn't?
Please share your thoughts by leaving a comment below.

God Speaks

What Makes My Skin Break Out

Overproduction of a normal oil bacteria (Propionibacterium acnes) on the skin, called sebum, increases under the influence of hormones. This, coupled with insufficient shedding of exfoliating dead skin cells, causes hair follicles to become plugged. People with acne have more Propionibacterium acnes in their hair follicles than people without acne. Propionibacterium acnes is caused by the effects of hormones on sebaceous glands.  The presence of this bacteria attracts white blood cells to the hair follicle. These white blood cells produce an enzyme that damages the wall of the follicle, allowing the contents of the follicle to enter the dermis (thick layer of skin underneath the exposed surface layer of the skin).  This process causes an inflammatory response seen as papules (red bumps), pustules, and nodules. The bacteria also cause the formation of free fatty acids, which are irritants, increasing the inflammatory process in the follicle. 

The most common acne myth is – pimples happen because you’re not getting your face clean enough. 

Truth: Over-washing your face, trying to scrub the acne out, is not the answer. You can actually strip to many of the natural oils from your skin, causing your skin to produce more oil...causing problems with break outs to be worse.

Visit http://www.kisstorganics.com for healthy skincare products that won't damage your skin.

Other common reasons for blemishes are:

Prescription Drugs – Sometimes – Lithium, steroids (like Prednisone), some antidepressants, and ADHD medications list acne as potential side effects.

Dairy – All dairy products contain hormones. Naturally full of what are called anabolic hormones. These are mostly androgens (like testosterone) and growth hormones including insulin like growth factor 1 (IGF-1). This includes all animal produced milk, cheese, yogurt etc. There are over 60 hormones in the average 8 oz glass of milk.  And a couple of words of caution: it is not the fat content of the milk that causes the problem, skim milk actually has a higher risk factor for causing acne.  Also, there is no such thing as hormone-free milk or dairy products.  Even if the label says that it does not have any added bovine hormones it still has those inherrant to the breed of animal.  In example, goat milk may not be any better for hormonal balance than cows milk.

Your Phone – Yes ! – A phone can be a breeding ground for bacteria; clean it regularly.

Poor Digestion– Yes – A recent study in Gut Pathogens found a link between digestive health and acne. Delayed food allergies are also among the most common causes of acne--foods like gluten, dairy, yeast, and eggs are common culprits causing digestive distress. Changing your diet produces amazing results in your skin.

Makeup – Yes – If it’s the wrong kind. Oil-free doesn’t mean anything when it comes to acne. Even the words “noncomedogenic” or “non-acnegenic” on your cosmetic labels can be misleading.
Find 100% pure mineral powder foundation on our website at: http://www.kisstorganics.com

Trans Fats – Yes – These man-made fats (common in many processed foods) are known to trigger inflammation, which can cause breakouts.

Sugar – Sugar and refined carbs (a high-glycemic diet) cause acne in both males and females. In our society this is probably the most common cause of skin problems. Women who have too much sugar and insulin resistance get acne, hair growth on their face, hair loss on the head, and infertility. This is caused by high levels of sugar and circulating male hormones and is called polycystic ovarian syndrome but is a nutritional, not gynecologic disease. 

Have you found other factors that present a problem with developing acne?  What have you done to reduce your acne problem?

Please leave us your comments.

Raw/Vegan Calcium Sources

1. Dark leafy Green vegetables – Dark leafy greens are great sources of calcium; especially varieties such as kale and spinach. Make Green smoothies! (Key "Smoothie" into the search box of this blog for some recipes!)
2. Broccoli – Broccoli is great source of calcium; It holds many other very important nutrients too. It is a nutritional powerhouse so juice it, blend it or lightly steamed.
3. Almonds – Almonds contain more calcium than any other nut. Almonds and almond butter are great sources of calcium so swap your peanut butter for almond butter. Or try some almond milk.
4. Sesame seeds/Tahini – Tahini is a great product to have in your fridge. You can add it to salad dressings, or cut up apple pieces to dip in it. It has a nutty flavour and is super high in calcium.
5. Whole flaxseeds – Sprinkle these on your breakfast or make some raw crackers.
6. Figs – YUM! Figs have a sweet taste. They are delicious and a good source of calcium. Great as a snack.
7. Chia Seeds – Many people are unaware that chia seeds are super high in calcium. You can add them to everything; Breakfasts, soups, smoothies, crackers.
8. Vitamin D helps improve calcium absorption. Food, sunlight or Vitamin D3 Supplementation are your three sources for vitamin D. The best is sunlight, so get out and get some sunshine or sun time!