Your Veggie List!
Firstly you will find the following terms throughout this list:
*ORAC – Oxygen Radical Absorbance Capacity (a measure of antioxidant strength).
Phytochemicals – chemical compounds that occur naturally in plants. (Phyto – the Greek for plant).
Phenolics are biologically active compounds.
Phenolic Phytochemicals are the largest category of phytochemicals and the most widely distributed in the plant kingdom. The most important groups are:
- Flavonoids
- Phenolic Acid
- Poly Phenols
MCG stands for microgram and represents 1/1,000,000th of a gram.
MG is a milligram and represents 1/1,000th of a gram.
IU stands for International Unit.
Now let’s look at some of the vegetables that make a valuable contribution to your health.
Very low in calories – 100g gives only 20 calories.
The asparagus shoot contains good levels of fibre and Vitamin K.
Good source of antioxidants which help the removal of harmful free radicals from the body.
Rich in folates – 100g provides 14% of the RDA of folic acid.
The shoots are rich in vitamin C, vitamin A and vitamin E.
Minerals in good amount including copper and iron and small amounts of essential minerals such as calcium, potassium, manganese and phosphorus.
Beets
This root vegetable is heart healthy.
Very low in calories, 100g provides 45 calories and contains a small amount of fat.
Rich source of the phytochemical compound Glycine betaine which is linked to lowering levels of homocysteine that causes coronary heart disease, stroke and peripheral vascular disease.
Excellent source of folates, 27% of RDA before cooking.
Significant amounts of vitamin C.
The Beet greens (tops) are an excellent source of carotenoids, flavonoids antioxidants and vitamin A.
The root is a rich source of the B-complex vitamin group, B3, B5, B6, carotenoids and minerals such as Iron, Manganese, Magnesium.
Roots contain very good levels of potassium, 7% of the daily requirement.
Bell Peppers
Low in calories and fat, 100g provides just 31 calories.
They contain small levels of capsaicin which according to some studies, may have anti-bacterial, anti-carcinogenic (cancer- causing substance) analgesic (pain-relieving) and anti-diabetic properties.
Careful use may reduce triglycerides and LDL (bad) cholesterol levels in obese individuals.
Rich source of vitamin C, 100g of red bell pepper provides 127.7 mcg, equivalent to 213% of RDA.
Very good levels of vitamin A, 100g of sweet pepper has 3131 iu or 101% of RDA.
Contains anti-oxidants flavonoids including b-carotenes.
Adequate source of minerals like Iron, Copper, Zinc, Potassium, Manganese, Magnesium and Selenium.
Good source of the B-complex group such as Niacin, B-6, Riboflavin and B-1.
Contains a range of antioxidants plus dietary fibre and vitamins associated with disease prevention and the reduction of LDL (bad) levels into the blood.
Excellent source of vitamin c, 100g provides 45 mg, which is 75% of the daily requirement.
Very high in vitamin A, 4468 IU or 149% also contains carotenes and other flavonoid poly-phenolic antioxidants in significant amounts.
Good source of Vitamin K, providing 38% of RDA and many of the B-complex group of vitamins.
Good amounts of minerals such as Copper, Phosphorus, Potassium, Manganese, Iron and Magnesium.
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Broccoli
Very low in calories providing 34 calories per 100g. Rich in dietary fibre.
Broccoli is loaded with phyto-nutrients and flavonoids like beta-carotenes.
Rich source of vitamin C provides 89.2 mg or 150% of RDA per 100g.
Good amounts of vitamin A, 100g provides 623 IU or 21% of recommended daily levels.
Good source of minerals like Calcium, Manganese, Iron, Magnesium, Selenium, Zinc, Phosphorus.
Excellent source of Folates, providing 63 mcg/100g or 16% of RDA.
Rich source of Vitamin K and B-complex group of vitamins.
The heads have some amounts of omega-3 fatty acid.
Brussels sprouts
Very low in calories, 100g provides 45 calories, no cholesterol and 10% of RDA dietary fibre. It is therefore and excellent choice for weight loss.
Loaded with flavonoid antioxidants which offer protection from prostate, colon and endometrial (lining of a woman’s uterus) cancers.
Brussels sprouts contain glucoside, sinigrin, which is known to protect against colon cancers by destroying pre-cancerous cells.
Excellent source of Vitamin C 100g provides 142% of RDA.
The important dietary carotenoid Zeaxanthin helps prevent retinal damage.
Good source of the anti-oxidant Vitamin A providing around 743 IU per 100g. Food rich in Vitamin A offers protection against lung and oral cavity cancers.
Excellent source of Vitamin K 100g provides 177 mcg r 147%
Particularly good in many of the B-complex group of vitamins.
-Rich source of minerals like Copper, Calcium, Potassium, Iron, Manganese and Phosphorus.
Butternut Squash
Very low in calories, 110g provides 45 calories, no saturated fat or cholesterol so great choice for weight loss and reducing cholesterol. A rich source of dietary fibre and mono-unsaturated fatty acids which makes this vegetable heart healthy.
Excellent levels of vitamin A, 10630 IU per 100g which is around 354% exceeding the amount contained in pumpkin.
It has many poly-phenolic flavonoid compounds like B-carotenes which convert to vitamin A in the body delivering the same protective functions.
Rich in B-complex group of vitamins
Similar mineral profile as pumpkin with adequate levels of Iron, Zinc, Copper, Calcium, Potassium and Phosphorus.
The seeds can be used as a nutritious snack as they contain 35% oil and 30% protein.
Cabbage
Dark green leafy cabbage is extremely low in calories, 100g provides 25 calories. Contains many phyto-chemicals like thiocyanates, lutein and zeaxanthin. These powerful antioxidants are known to help against breast, colon and prostate cancer and help reduce LDL (bad) cholesterols levels in the blood.
Excellent source of vitamin C, 61% of RDA which is more than that of oranges.
Rich in the B-complex group of vitamins.
Good amounts of minerals such as Potassium, Manganese, Iron, and Magnesium.
Very good source of vitamin K providing 63% of RDA.
Carrots
Low in calories, 100g provides 41 calories and has no cholesterol.
Rich in antioxidants, dietary fibre and vitamins.
Exceptionally rich source of carotenes and Vitamin A, 100g contain 8285mcg of beta-carotenes and 16706 IU of Vitamin A which represents 557%.
Carotenes are converted to Vitamin A in the liver.
Beta Carotene is one of the powerful antioxidants that help protect the body from harmful free radicals.
The falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumour.
The carrot roots have good levels of Vitamin C providing 9% of the RDA.
Contains good levels of the B-complex group of vitamins.
Good levels of minerals like Copper, Calcium, Potassium, Manganese and Phosphorus.
Cauliflower
Very low in calories, 100g provides 26 calories, very low in fat with no cholesterol.
The forets caontain 2g of dietary fibre equivalent to 5% of the recommended daily requirements.
It contains several anti-cancer phyo-chemicals like Sulforaphane and Indole-3-Carbinol, which is a plant sterol which appear to function as an anti-estrogen agent. This powerful combination inhibits cell growth and has a cytotoxic effect on cancer cells (cell-killing).
Excellent source of Vitamin C, 100g provides 48.2 mg or 80% of the daily recommended value.
Good amounts of many of the essential B-complex group of vitamins.
Good source of minerals such as Manganese, Copper, Iron, Calcium and Potassium.
Collard Greens
Very low in calories, 100g provides 30 calories with no cholesterol.
Good amounts of soluble and insoluble dietary fibre.
Rich in invaluable sources of phyto-nutrients with potent anti-cancer properties such as Di-indolyl-methane (DIM) and Sulforaphane that have been proven to fight against various forms of cancer.
The leaves are an excellent source of folates providing 166 mcg or 41.5% RDA.
Very good source of vitamin C providing 59% of RDA per 100g
Excellent source of vtamin A, 222% of RDA per 100g
Amazing high levels of vitamin K, 426% of RDA per 100g
Rich in many vital B-complex group vitamins.
The stems are good in minerals like Calcium, Copper, Manganese, Selenium and Zinc.
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Cucumber
One of the lowest in the low caloric group, 100g providing just 15 calories, no saturated fat or cholesterol. The peel is a good source of dietary fibre.
Very good source of potassium, an important intracellular electrolyte which has a neutralizing effect on sodium thus reducing blood pressure nd heart rate.
In contains unique antioxidants such as B-carotenes, A-carotenes, vitamin C and vitamin A, Zea-xanthin and Lutein. These compounds fight against oxygen-derived free radicals and reactive oxygen species (ROS).
Cucumber has a mild diuretic property.
Impressive amounts of Vitamin K providing 13.6% per 100g of RDA.
Egg Plant (Aubergine)
Very low in calories, 100g provides just 24 calories also low in fat and rich in soluble dietary fibre.
Some studies show that eggplant may be effective in the treatment of high blood cholesterol.
Good amounts of the essential B-complex group of vitamins. Good source of minerals such as Manganese, Copper, Iron, Potassium.
Aubergines skins have significant amounts of phenolic flavonoid phyto-chemicals called Anthocyanins. These antioxidants have potential protection against cancer, aging, inflammation and neurological disease.
Fennel (bulb)
Very low in calories, 100g provides 31 calories, generous amounts of dietary fibre, 8% of RDA and very little fat with no cholesterol.
It contains a high concentration of aromatic essential oils including Anethole which has been found to have anti-fungal and anti-bacteria properties.
The bulbs have moderate amounts of vitamins and minerals. Their tasty fronds contain many of the B-complex group of vitamins in small but adequate amounts.
Average amount of vitamin K, 100g provides 20% of RDA.
Good levels of Electrolyte Potassium, 100g provides 414 mg equivalent to 9%.
Green Beans
Very low in calories, 100g provides 31 calories (kcal) and no saturated fat.
Very rich source of dietary fibre, 9% per 100g of the RDA
Excellent levels of vitamin A, 690 IU or 23% per 100g.
Good amounts of health promoting flavonoids poly-phenolic antioxidants such as lutein, zeaxanthin and b-carotene.
Good source of folates, 100g provides 9% of the RDA.
Good amounts of the B-complex group of vitamins including vitamin-B-6 (pyridoxine), B-1 (thiamine) and also vitamin C.
Healthy amounts of minerals such as Iron, Calcium, Magnesium, Manganese and Potassium.
Kale
This nutritious green leafy vegetable is highly recognised for its many health benefits.
Low in calories, 100g provides 50 calories (kcal), low in fat and no cholesterol. With an arsenal of phyto-chemicals like sulforaphane and indole-3-carbinol, its health protecting properties are amazing. These compounds appear to protect against prostate and colon cancer.
Very rich source of B-carotene, lutein and zeaxanthin.
Rich in vitamin A, 100g provides 512% RDA.
Amazing amount of vitamin K, 100g provides 700% of RDA.
Excellent vitamin C, 100g gives 200% of RDA.
Exceptionally good in the B-complex vitamins.
Rich source of minerals including Copper, Calcium. Sodium, Potassium, Iron, Manganese and Phosphorus.
Leeks
Low in calories, 100g provides 61 calories (kcal) and their stalks provide good amounts of soluble and insoluble fibre.
Significant amounts of antioxidants which convert Allian by enzymatic reaction when cut or crushed. Allian is linked to reducing cholesterol in laboratory studies and found to have anti-bacterial, anti-viral and anti-fungal properties. It is also known to affect blood pressure and decreasing the overall risk of coronary artery disease (CAD), peripheral vascular disease (PVD) and stroke.
Great source of vitamins and minerals for optimized health.
Their leafy stems contain many of the B-complex vitamin groups including Folic Acid.
Good source of vitamin A and other flavonoids phenolic antioxidants such ass carotene, xanthin and lutein.
Good amounts of vitamin C, vitamin K and vitamin E.
Lettuce
Lettuce leaves are an excellent source of vitamin A and beta-carotenes, 100g provide 247% of RDA and 4443 mcg of beta-carotenes.
Zeaxanthin is the important dietary carotenoid in lettuce providing many antioxidant benefits.
Rich source of vitamin K
Good source of folates and vitamin C and good amounts of minerals such as Iron, Calcium, Magnesium and Potassium.
Rich in the B-complex group of vitamins.
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Okra
Very low in calories, 100g provides 30 calories (kcal), no saturated fat or cholesterol. Rich source of fibre making okra a good choice for weight and cholesterol management. The pods contain some of the highest levels of Vitamin A amongst green vegetables plus flavonoid antioxidants such as beta carotenes, xanthin and lutein.
The fresh pods are a good source of folates providing around 22% of RDA per 100g.
Excellent source of antioxidant vitamin C providing 36% of daily recommended levels.
Rich in B-complex vitamins and good amounts of vitamin K.
Good source of the many minerals your body requires such as Iron, Calcium, Manganese and Magnesium.
Onions
Very low in calories, 100g provides 40 calories (kcal) and low in fat.
Rich source of dietary fibre. Onion phytochemicals are converted to Allicin by enzymatic reaction when the bulb is cut or crushed. According to some studies allicin may help protect against cancer and help lower blood sugar levels in diabetics. Studies also link allicin to reducing cholesterol production and having anti-bacterial, anti-viral, and anti-fungal properties. It is also thought to reduce blood pressure.
Onions are rich in chromium which affects insulin levels in the blood.
Good levels of antioxidant vitamin C and the mineral Manganese.
Good source of B-complex group of vitamins.
Peas
Peas are one of the most nutritious vegetables in the legume family. Low in calories, 100g provides 81 calories (kcal) with good amounts of Folic Acid, 100g provides 65 mcg or 16% of RDA.
Green peas are a very good source of Vitamin C sometimes called ascorbic acid and provides 67% per 100g RDA.
They contain phyto-sterols which some studies suggest lower cholesterol levels in the body.
Good in vitamin K providing 21% per 100g of RDA.
Adequate amounts of antioxidants flavonoids such as carotenes, lutein and zeaxanthin plus vitamin A of 25.5% per 100g RDA.
Good in many of the B-complex vitamins and a rich source of minerals including Calcium, Iron, Copper, Zinc and Manganese.
Potato
Potatoes are one of the richest sources of starch, vitamins, minerals and soluble and insoluble fibre. Contains very low fat and no cholesterol. Every 100g provides 70 calories (kcal) so it is quite low in calories.
Rich source of the B-complex group of vitamins.
The potato skins are a good source of antioxidant vitamin C. Adequate amounts of many of the essential minerals like Iron, Manganese, Copper and Potassium.
Red and Russet potatoes contain good amounts of vitamin A and flavonoids like carotene and zeaxanthin. Recent study suggest the presence of quercetin, which is also in this group flavonoids has anti-cancer and cardio-protective properties.
Spinach
Very low in calories, 100g provides just 23 calories (kcal). Good amount of soluble fibre so an excellent choice for weight and cholesterol management.
One of the richest sources of iron amongst leafy green providing 25% per 100g of RDA.
Rich source of the important antioxidant vitamin A providing 312% per 100g RDA and vitamin C providing 47% per 100g RDA.
Incredible levels of vitamin K giving 402% per 100g RDA.
Good amounts of the B-complex group of vitamins.
Good amounts of minerals like Potassium, Manganese, Magnesium, Copper and Zinc.
Rich source of Omega-3 fatty acid.
Sweet Corn
The sweet corn kernels are fairly high in calories compared to other vegetables, 100g provides 86 calories (kcal).
Good dietary fibre. Contains high quality phyto-nutrients. The yellow variety corn has significant levels of phenolic flavonoids pigment antioxidants such as b-carotene, lutein, xanthin and crypto-xanthin.
Adequate vitamin A, 100g of fresh kernel provides 187 IU or 6% of RDA.
Corn is a good source of ferulic acid, the phenolic flavonoid antioxidant which some studies suggests prevent cancer, aging and inflammation in humans.
Good levels of the B-complex group of vitamins and healthy amounts of minerals like Zinc, Magnesium, Copper, Iron and Manganese.
Sweet Potato
This starchy root vegetable is good for your cardiovascular health.
Moderate amounts of calories when compared to other vegetables, 100g provide 90 calories, no saturated fat or cholesterol. A rich source of dietary fibre.
Its calories comes mainly from starch, a complex carbohydrate which slowly raises the blood sugar level unlike simple sugars which have a spiking effect on blood sugar levels.
Rich source of flavonoid phenolic compounds such as beta-carotene and vitamin A, providing 473% per 100g of vitamin A and 8509 mcg of b-carotene. This is one of the highest levels among the root vegetables.
Good amount of vital minerals such as Iron, Calcium, Magnesium, Manganese and Potassium.
Tomato
(Scientifically a fruit, but because most people think of a tomato as a vegetable and use it for cooking purposes in that way, I decided to put on the veggie list!)
Very low in calories, 100g gives 18 calories (kcal), very low in fat content with no cholesterol. Good choice for weight and cholesterol management.
The antioxidants in tomatoes have been scientifically found to protect against a range of cancers.
Lycopene is the important flavonoid antioxidant which works with carotenoids to protect the body from harmful oxygen free radicals. Studies have also found Lycopene prevents skin damage from ultra violet (UV) rays which protect against skin cancer.
Zeaxanthin is another flavonoid compound found abundantly in tomatoes.
Good levels of vitamin A and flavonoid antioxidants such as a-carotene, b-carotene, xanthin and lucein.
Good source of antioxidant vitamin C, 100g provides 21% of RDA.
Very rich in Potassium.
Moderate levels of many of the vital B-complex vitamin group.
Water Cress
One of the green leafy vegetables packed with phytonutrients that can optimize your health.
Extremely low in calories, 100g provides 11 calories (kcal) and very low in fat. Excellent choice for weight and cholesterol management.
Research suggests that the cress leaves and stem have cancer preventing properties from the presence of gluconasturtiin.
Fresh cress have a high concentration of vitamin C, 100g provides 72% of RDA.
Excellent source of vitamin K, 100g provides 200% RDA.
Excellent source of vitamin A, 100g provides 106%, plus flavonoid antioxidants like B-carotene, lutein and zeaxanthin.
Rich in the B-complex group of vitamins.
Rich source of essential minerals like Copper, Calcium, Potassium, Magnesium, Manganese and Phosphorus.
Zuccinini (courgette)
Very low in calories, 100g provides 17 calories (kcal), no saturated fat or cholesterol. The skin is a good source of dietary fibre.
Moderate amount of folates, 100g provides 6% of RDA. Good source of potassium.
Adequate amounts of vitamin A, 100g gives 7% of RDA.
The golden skin variety are rich in flavonoid poly phenolic antioxidants such as carotene, lutein and zeaxanthin which help scavenge harmful oxygen derived free radicals and reactive oxygen species (ROS) from the body.
Good source of vitamin C providing 30% per 100g of RDA.
Good in the B-complex group vitamins and minerals like Iron, Manganese, Phosphorus, Zinc, and Potassium.
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Resources
http://ndb.nal.usda.gov/ndb/foods