The veggies and fruits that do the best job in reducing the health risk for many chronic diseases are dark green leafy vegetables , yellow, orange, citrus, and cruciferous, thinking about color to pack nutritious power in your diet :
  • White: Eat cauliflower more often than potatoes, onions and mushrooms
  • Green: Add more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts to replace iceberg lettuce and green beans
  • Yellow-orange: Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn or bananas
  • Red: Select tomatoes, red peppers and strawberries in favor of apples.
Here is a list depicting vegetables containing vitamins: 
Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper
Vitamin B1 (thiamine): peas and avocado
Vitamin B2 (riboflavin): avocado
Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.
Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots
Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots
Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper
Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato
Vitamin D: mushrooms 
Vitamin E: none
Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale


Tabular column includes few more details :









Item
Serving
Fat
Fiber
Prot.
Carb.
Sod.
Asparagus
3 med. spears
0
1g
1g
2g
1mg
Beans, Kidney
1 cup
1.5
45g
43g
110g
44mg
Beans, Lima
1 cup
1g
33g
38g
113g
32mg
Beans, Snap
1 cup
0
3.5g
2g
8g
6.5mg
Beans, Soy
1 cup
17g
11g
33g
28g
38mg
Broccoli
1 bunch
2g
18g
18g
32g
164mg
Brussels Sprouts
1 sprout
0
0.5g
0.5g
1.5g
4.5mg
Cabbage
1 med
2.5g
21g
13g
49g
163mg
Carrot
1 med.
0
2g
0.5g
6g
21mg
Cauliflower
1 med.
1g
14g
11g
30g
172.5mg
Cucumber
1 med.
0
2g
2g
8g
6mg
Garlic
1 clove
0
0
0
1g
0.5mg
Mushrooms
1 cup sliced
0
1g
1.5g
3.2g
2.8mg
Onion
1 med.
0
2g
1g
9.5g
3mg
Peas
1 cup
0.5
7g
8g
21g
7mg
Potato
1 med.
0
2g
2.5g
22g
7mg
Radish
1 med.
0
0
0
0
1mg
Spinach
1 bunch
1
9g
9.5g
12g
268.5mg
Tomato
1 med.
0.5g
1.5g
1g
5.5g
11mg









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