Vegetables are edible plants or parts of plants that are typically consumed as part of a balanced diet. They are rich in essential nutrients such as vitamins, minerals, fiber, and antioxidants. Vegetables play a crucial role in maintaining good Health and are known for their various health benefits. They come in a wide variety of colors, shapes, and sizes and can be consumed in different ways, including raw, cooked, steamed, grilled, or roasted.

A List Of Vegetables

Artichoke

Artichokes are delicious and nutritious vegetables that offer a range of health benefits. They are low in calories and fat while being rich in essential vitamins, minerals, and dietary fiber. Here’s a breakdown of the nutrition in a medium-sized (about 128 grams) cooked artichoke:

• Calories: Approximately 60 calories
• Carbohydrates: Around 13.5 grams
• Dietary Fiber: Roughly 6.9 grams (Important for digestive health and can help with weight management)
• Sugars: About 1.3 grams
• Protein: Approximately 4.2 grams
• Fat: Around 0.2 grams (Almost negligible amount)

Vitamins

• Vitamin C: Approximately 11 milligrams (Contributes to the immune system and skin health)
• Vitamin K: Around 18 micrograms (Essential for blood clotting and bone health)
• Folate: About 57 micrograms (Important for cell division and prenatal health)
• Vitamin B6: Approximately 0.2 milligrams (Plays a role in metabolism and brain development)
• Niacin: Around 1.3 milligrams (Contributes to energy production and skin health)
• Riboflavin: Approximately 0.1 milligrams (Important for energy metabolism)
• Thiamin: About 0.1 milligrams (Plays a role in energy metabolism)
• Vitamin A: Around 68 micrograms (Contributes to vision and skin health)

Minerals

• Potassium: Approximately 343 milligrams (Important for heart health and blood pressure regulation)
• Magnesium: About 60 milligrams (Essential for muscle and nerve function)
• Phosphorus: Approximately 91 milligrams (Important for bone health and energy production)
• Calcium: Around 21 milligrams (Contributes to bone health)
• Iron: Approximately 1.4 milligrams (Essential for oxygen transport in the blood)
• Zinc: About 0.5 milligrams (Plays a role in immune function and cell division)
• Copper: Approximately 0.2 milligrams (Contributes to iron metabolism and antioxidant defenses)
• Manganese: Around 0.3 milligrams (Important for metabolism and antioxidant systems)
• Selenium: Approximately 0.6 micrograms (Plays a role in antioxidant defense)

Additionally, artichokes contain various bioactive compounds, such as antioxidants and phytonutrients, which can have positive effects on overall health and may help reduce inflammation.

Overall, artichokes are a great addition to a balanced and healthy diet, offering a wide array of nutrients that support various bodily functions.

Asparagus

Asparagus is a nutrient-rich vegetable that offers a wide range of health benefits. It is a member of the lily family and is known for its distinct flavor and tender spears. Here are some key nutritional components of asparagus:

Vitamins: Asparagus is a good source of various vitamins, including vitamin K, vitamin C, vitamin A, and several B vitamins (such as folate, thiamin, riboflavin, and vitamin B6). Vitamin K is essential for blood clotting and bone health, while vitamin C acts as an antioxidant and supports the immune system.

Minerals: Asparagus contains essential minerals, such as potassium, phosphorus, magnesium, and calcium. Potassium is important for heart health and maintaining proper fluid balance in the body.

Fiber: Asparagus is a good source of dietary fiber, which aids in digestion, helps maintain bowel regularity, and may contribute to weight management.

Antioxidants: This vegetable is rich in antioxidants, such as flavonoids, polyphenols, and glutathione, which help neutralize harmful free radicals in the body and protect cells from damage.

Prebiotics: Asparagus contains inulin, a type of prebiotic fiber that serves as food for beneficial gut bacteria. Prebiotics help support a healthy gut microbiome, which is essential for overall digestive and immune health.

Low in Calories and Fat: Asparagus is low in calories and virtually fat-free, making it a suitable option for those watching their calorie and fat intake.

Asparagus can be enjoyed in various ways, such as steamed, grilled, roasted, or even raw in salads. It’s a versatile vegetable that can be a great addition to a balanced and nutritious diet.

It’s worth noting that individual nutritional values may vary depending on factors such as cooking method and serving size. If you have specific dietary concerns or health conditions, it’s always a good idea to consult with a registered dietitian or healthcare professional for personalized advice.

Aubergine (eggplant)

Aubergine, also known as eggplant or brinjal in some regions, is a nutritious vegetable that belongs to the nightshade family. It is widely used in various cuisines around the world and offers a range of health benefits. Here is an overview of aubergine’s nutritional profile:

Low in Calories: Aubergines are low in calories, making them a suitable option for those looking to manage their weight.

Rich in Dietary Fiber: Aubergines are a good source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate bowel movements.

Vitamins: Aubergines contain various vitamins, including vitamin C, vitamin K, vitamin B6, and folate. Vitamin C is an antioxidant that supports the immune system, while vitamin K is essential for blood clotting and bone health.

Minerals: Aubergines provide essential minerals such as potassium, manganese, and copper. Potassium is crucial for maintaining healthy blood pressure and proper muscle function.

Antioxidants: Aubergines contain phytonutrients like nasunin, which acts as an antioxidant and may help protect cells from damage caused by free radicals.

Anthocyanins: The purple skin of some varieties of aubergine contains anthocyanins, which not only give it its color but also have potential health benefits, such as reducing the risk of certain chronic diseases.

Low in Carbohydrates: Aubergines are relatively low in carbohydrates, making them suitable for people following low-carb or ketogenic diets.

No Fat or Cholesterol: Aubergines are naturally fat-free and cholesterol-free.

Gluten-Free: Aubergines are naturally gluten-free, making them a great option for individuals with celiac disease or gluten sensitivity.

When preparing aubergines, keep in mind that they tend to absorb a lot of oil during cooking. To reduce the amount of oil intake, you can try grilling, roasting, or baking them instead of frying.

Remember that while aubergines offer various health benefits, they are just one part of a balanced diet. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your meals will provide you with a well-rounded and nutritious diet.

Avocado

Avocado is a unique and nutrient-dense fruit that is well-known for its creamy texture and rich flavor. It is often referred to as a superfood due to its impressive nutritional profile. Here’s an overview of avocado nutrition:

Healthy Fats: Avocados are rich in healthy monounsaturated fats, particularly oleic acid. These fats are heart-healthy and can help lower bad cholesterol levels (LDL) while raising good cholesterol levels (HDL).

Fiber: Avocados are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.

Vitamins: Avocados are a good source of several vitamins, including vitamin K, vitamin E, vitamin C, and various B vitamins (B5, B6, and folate). Vitamin K is essential for blood clotting and bone health, while vitamin E is an antioxidant that helps protect cells from damage.

Minerals: Avocados contain essential minerals such as potassium, magnesium, and copper. Potassium is crucial for maintaining healthy blood pressure and proper muscle function.

Antioxidants: Avocados are rich in antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health. These antioxidants may help reduce the risk of age-related eye conditions.

Protein: While not as protein-rich as animal products, avocados do contain a small amount of protein, which is relatively rare for a fruit.

Low in Sugar: Avocados have very low sugar content compared to other fruits, making them suitable for people aiming to reduce their sugar intake.

Gluten-Free: Like most fruits, avocados are naturally gluten-free, making them a safe option for those with celiac disease or gluten sensitivity.

Due to its high-fat content, avocados are relatively calorie-dense, but their healthful fats and nutrient content make them an excellent addition to a balanced diet. They can be used in various dishes, including salads, smoothies, spreads, and as a substitute for butter or mayonnaise in certain recipes.

It’s essential to enjoy avocados as part of a well-rounded diet that includes a variety of other fruits, vegetables, whole grains, and lean proteins to maximize nutritional benefits.

Beet

Beets, also known as beetroot, are root vegetables known for their deep red or purple color and earthy flavor. They are packed with essential nutrients and offer numerous health benefits. Let’s explore the nutritional value of beets:

Low in Calories: Beets are relatively low in calories, making them a great addition to various diets, including weight management programs.

Rich in Fiber: Beets are an excellent source of dietary fiber, both soluble and insoluble. Fiber aids in digestion, promotes bowel regularity, and helps you feel full and satisfied after meals.

Vitamins: Beets are rich in various vitamins, including vitamin C, vitamin B6, folate (vitamin B9), and vitamin K. Vitamin C is an antioxidant that supports the immune system, while folate is important for cell division and the formation of DNA.

Minerals: Beets contain essential minerals such as potassium, manganese, and iron. Potassium is crucial for maintaining healthy blood pressure and proper muscle function.

Antioxidants: Beets are a rich source of antioxidants, particularly betalains, which give beets their vibrant red color. Betalains have anti-inflammatory and potentially cancer-fighting properties.

Nitrates: Beets are naturally high in nitrates, which can be converted into nitric oxide in the body. Nitric oxide helps relax blood vessels, leading to improved blood flow and potentially lower blood pressure.

Low Glycemic Index: Despite containing natural sugars, beets have a relatively low glycemic index, which means they have a smaller impact on blood sugar levels compared to high-carbohydrate foods.

Detoxifying Properties: Beets contain compounds that support the body’s natural detoxification processes and may help purify the blood and liver.

Natural Pigments: The deep red color of beets comes from betacyanins, another group of pigments that act as antioxidants.

Beets can be enjoyed in various ways, such as raw in salads, roasted, boiled, juiced, or pickled. To retain the maximum nutritional value, it’s best to cook them using gentle methods like steaming or roasting rather than boiling.

As with any food, moderation is key. While beets offer numerous health benefits, it’s essential to consume a variety of fruits, vegetables, whole grains, and lean proteins to ensure a balanced and nutritious diet.

Bok Choy

Bok choy, also known as Chinese cabbage or pak choi, is a leafy green vegetable commonly used in Asian cuisines. It belongs to the cruciferous vegetable family, which includes broccoli, cauliflower, and kale. Bok choy is not only delicious but also packed with essential nutrients. Here’s an overview of bok choy nutrition:

Low in Calories: Bok choy is very low in calories, making it a great option for those looking to manage their weight.

Vitamins: Bok choy is an excellent source of various vitamins, including vitamin A (as beta-carotene), vitamin C, vitamin K, and vitamin B6. Vitamin A is essential for healthy vision and skin, while vitamin C is an antioxidant that supports the immune system. Vitamin K is important for blood clotting and bone health.

Minerals: Bok choy contains essential minerals such as potassium, calcium, and magnesium. Potassium is important for maintaining healthy blood pressure and heart function, while calcium and magnesium are vital for strong bones and muscle function.

Fiber: Bok choy is a good source of dietary fiber, which supports digestion, helps maintain a healthy gut, and promotes a feeling of fullness.

Antioxidants: Like other cruciferous vegetables, bok choy contains antioxidants that help protect the body’s cells from damage caused by free radicals.

Choline: Bok choy is a source of choline, an essential nutrient that plays a role in brain function, nerve transmission, and metabolism.

Sulforaphane: Bok choy, like other cruciferous vegetables, contains sulforaphane, a compound with potential anti-cancer properties and other health benefits.

Water Content: Bok choy has a high water content, which helps keep you hydrated and contributes to your daily fluid intake.

Bok choy can be consumed both raw and cooked. It is a versatile vegetable that can be stir-fried, sautéed, steamed, or added to soups and stews. Cooking methods such as steaming or stir-frying can help retain its nutritional value.

As with any vegetable, bok choy is best enjoyed as part of a well-balanced and diverse diet. By incorporating a variety of fruits, vegetables, whole grains, and lean proteins, you can ensure that you’re getting a wide range of nutrients to support overall health and well-being.

Broccoli

Broccoli is a nutritious vegetable that belongs to the Brassicaceae family. It is packed with essential vitamins, minerals, and other beneficial compounds. Here’s a breakdown of its nutrition:

Vitamins

Broccoli is an excellent source of various vitamins, including:

• Vitamin C: It is abundant in broccoli and acts as an antioxidant, supporting the immune system and promoting healthy skin.
• Vitamin K: Crucial for blood clotting and bone health.
• Vitamin A: Important for vision, immune function, and skin health.
• Vitamin B6: Helps with metabolism and neurological function.
• Folate (Vitamin B9): Essential for cell division and the formation of DNA.

Minerals

Broccoli contains essential minerals such as:

• Calcium: Important for bone health.
• Iron: Essential for oxygen transport in the blood.
• Potassium: Helps maintain proper fluid balance and supports heart health.
• Fiber: Broccoli is a good source of dietary fiber, aiding digestion and promoting a feeling of fullness.
• Phytochemicals: Broccoli contains various phytochemicals with potential health benefits, including:
• Sulforaphane: Known for its antioxidant and anti-inflammatory properties, and it may have potential anticancer effects.
• Indole-3-carbinol: May help reduce the risk of certain types of cancer.
• Glucosinolates: These compounds are also associated with cancer prevention.
• Protein: While not as high in protein as some other vegetables, broccoli does contain a fair amount of plant-based protein.
• Low in Calories: Broccoli is relatively low in calories, making it a great addition to a balanced diet, especially for those watching their caloric intake.

Incorporating broccoli into your regular diet can contribute to overall health and well-being. It can be enjoyed steamed, boiled, stir-fried, or even raw in salads. To retain its maximum nutritional value, avoid overcooking, as some nutrients may be lost during the cooking process.

Broccolini

Broccolini, also known as baby broccoli or broccolette, is a hybrid vegetable that is a cross between broccoli and Chinese broccoli (gai lan). It has a milder and sweeter flavor compared to traditional broccoli and is known for its tender stems and small florets. In terms of nutrition, broccolini is quite similar to broccoli, but there may be slight differences in their nutrient content.

Here’s a general overview of broccolini’s nutrition:

Vitamins

Like broccoli, broccolini is a good source of various vitamins, including:

• Vitamin C: An antioxidant that supports the immune system and skin health.
• Vitamin K: Important for blood clotting and bone health.
• Vitamin A: Essential for vision, immune function, and skin health.
• Vitamin B6: Helps with metabolism and neurological function.
• Folate (Vitamin B9): Important for cell division and DNA formation.

Minerals

Broccolini contains essential minerals, such as:

• Calcium: Important for bone health.
• Iron: Essential for oxygen transport in the blood.
• Potassium: Helps maintain proper fluid balance and supports heart health.
• Fiber: Broccolini is a good source of dietary fiber, which aids in digestion and promotes a feeling of fullness.

Phytochemicals

Broccolini, like broccoli, contains various phytochemicals with potential health benefits, including:

• Sulforaphane: Known for its antioxidant and anti-inflammatory properties, and it may have potential anticancer effects.
• Indole-3-carbinol: May help reduce the risk of certain types of cancer.
• Glucosinolates: Compounds associated with cancer prevention.
• Protein: Similar to broccoli, broccolini contains some plant-based protein, though the amount may not be significant compared to other protein sources.

Calories: Broccolini is relatively low in calories, making it a nutritious option for those seeking a balanced diet.

The specific nutrient content of broccolini may vary slightly depending on factors such as growing conditions and preparation methods. However, overall, broccolini is a healthy and delicious addition to your diet, providing many essential vitamins, minerals, and other beneficial compounds that contribute to overall health and well-being. As with broccoli, avoid overcooking broccolini to retain its maximum nutritional value. Enjoy it steamed, roasted, sautéed, or even raw in salads.

Broccoli Raab

Broccoli rabe, also known as rapini, is a leafy green vegetable that is closely related to both broccoli and turnips. It has a slightly bitter taste and is commonly used in Italian and Mediterranean cuisines. Here are the approximate nutrition facts for a 1-cup (about 170 grams) serving of cooked broccoli rabe:

• Calories: 33
• Carbohydrates: 5.4 grams
• Dietary Fiber: 3.3 grams
• Sugars: 0.4 grams
• Protein: 3.3 grams
• Fat: 0.2 grams
• Saturated Fat: 0 grams
• Monounsaturated Fat: 0 grams
• Polyunsaturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 152 milligrams
• Potassium: 395 milligrams
• Vitamin A: 4146 IU (83% of the Daily Value – DV)
• Vitamin C: 35.3 milligrams (59% of the DV)
• Calcium: 175 milligrams (18% of the DV)
• Iron: 2.7 milligrams (15% of the DV)
• Vitamin K: 102 micrograms (127% of the DV)
• Folate: 98.7 micrograms (25% of the DV)

Broccoli rabe is a low-calorie vegetable that provides a good amount of dietary fiber, vitamins, and minerals. It is an excellent source of vitamin A, vitamin C, and vitamin K, which are important for maintaining healthy vision, supporting the immune system, and promoting proper blood clotting, respectively.

It also contains significant amounts of calcium, iron, and folate, which are essential for bone health, oxygen transport, and cell division. The high vitamin K content in broccoli rabe may interact with blood-thinning medications, so it’s important to consult a healthcare professional if you are taking such medications.

Including broccoli rabe in your diet can be a nutritious addition, providing various health benefits and contributing to a well-balanced and diverse eating plan.

Brussels Sprouts

Brussels sprouts are a nutritious vegetable belonging to the Brassicaceae family, which also includes broccoli and cabbage. They are small, green, cabbage-like vegetables that grow in bunches along the stalk of the plant. Here are the approximate nutrition facts for a 1-cup (about 88 grams) serving of cooked Brussels sprouts:

• Calories: 56
• Carbohydrates: 11 grams
• Dietary Fiber: 4 grams
• Sugars: 2.2 grams
• Protein: 4 grams
• Fat: 0.4 grams
• Saturated Fat: 0.1 grams
• Monounsaturated Fat: 0.02 grams
• Polyunsaturated Fat: 0.2 grams
• Cholesterol: 0 milligrams
• Sodium: 23 milligrams
• Potassium: 342 milligrams
• Vitamin A: 664 IU (13% of the Daily Value – DV)
• Vitamin C: 75 milligrams (125% of the DV)
• Vitamin K: 156 micrograms (195% of the DV)
• Vitamin B6: 0.2 milligrams (10% of the DV)
• Folate: 60.8 micrograms (15% of the DV)

Brussels sprouts are low in calories but high in essential nutrients. They are an excellent source of vitamin C, providing more than the daily recommended intake in just one cup. Vitamin C is crucial for a healthy immune system and acts as an antioxidant to protect the body from oxidative stress.

Furthermore, Brussels sprouts are an outstanding source of vitamin K, which plays a vital role in blood clotting and bone health. The vegetable also contains vitamin A, essential for vision and immune function, as well as vitamin B6, which supports various metabolic processes in the body.

Brussels sprouts are rich in dietary fiber, promoting digestive health and helping with regular bowel movements. They also provide minerals like potassium, which is important for maintaining proper fluid balance and heart health.

Including Brussels sprouts in your diet can be a beneficial way to add essential vitamins and minerals to your meals, along with a healthy dose of fiber and antioxidants. They can be prepared in various delicious ways, making them a versatile and nutritious addition to your plate.

Chinese Cabbage

Chinese cabbage, also known as Napa cabbage or bok choy, is a popular vegetable in Asian cuisine. It is low in calories and rich in essential nutrients, making it a healthy addition to your diet. Here’s an overview of the nutritional content of Chinese cabbage per 100 grams of raw, uncooked leaves:

Calories: Approximately 13-15 calories

Carbohydrates: About 2.2-2.8 grams. Chinese cabbage contains mostly complex carbohydrates and dietary fiber.

Protein: Around 1.1-1.6 grams. While the protein content is relatively low, it still contributes to your overall protein intake.

Fat: Negligible. Chinese cabbage is very low in fat.

Dietary Fiber: Approximately 1.2-1.6 grams. Fiber supports digestive health and can help you feel full and satisfied after a meal.

Vitamins

• Vitamin C: Chinese cabbage is an excellent source of vitamin C, which is essential for a healthy immune system and skin health.
• Vitamin K: It contains a good amount of vitamin K, which is important for blood clotting and bone health.
• Folate (Vitamin B9): Important for DNA synthesis and cell growth.

Minerals

• Potassium: Helps maintain healthy blood pressure and heart function.
• Calcium: Crucial for bone health and muscle function.
• Iron: Necessary for oxygen transport in the blood.

Chinese cabbage is also a rich source of antioxidants, such as beta-carotene, lutein, and zeaxanthin, which play a role in promoting eye health and protecting the body from oxidative stress.

Remember that the nutritional content can vary slightly depending on factors such as the cabbage’s freshness, growing conditions, and preparation methods. Including Chinese cabbage in your diet can contribute to a well-balanced and nutritious eating plan.

Green Cabbage

Green cabbage, scientifically known as Brassica oleracea var. capitata, is a popular vegetable that belongs to the cruciferous family. It is well-regarded for its mild flavor, versatility, and numerous health benefits. Here is the approximate nutritional information for one cup (89 grams) of raw, chopped green cabbage:

• Calories: 22
• Carbohydrates: 5 grams
• Dietary fiber: 2 grams
• Sugars: 2.2 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin K: 57% of the Daily Value (DV)
• Vitamin C: 54% DV
• Vitamin B6: 6% DV
• Folate (Vitamin B9): 5% DV
• Manganese: 7% DV
• Calcium: 4% DV
• Potassium: 4% DV
• Magnesium: 3% DV
• Iron: 2% DV

Key Nutritional Highlights:

Vitamin K: Green cabbage is particularly rich in vitamin K, which is essential for blood clotting and bone health.

Vitamin C: It is a great source of vitamin C, an antioxidant that boosts the immune system, aids in collagen production, and enhances iron absorption.

Fiber: The high fiber content contributes to digestive health and helps keep you feeling full and satisfied.

Sulforaphane: Green cabbage contains sulforaphane, a compound known for its potential anti-cancer and anti-inflammatory properties.

Antioxidants: The various phytonutrients present in cabbage contribute to its antioxidant properties, protecting cells from damage caused by free radicals.

Low-Calorie: Cabbage is low in calories and can be an excellent addition to weight management diets.

Remember that cooking methods can impact the nutrient content of cabbage. Boiling or overcooking cabbage may lead to some nutrient loss. For maximum nutritional benefit, consider eating cabbage raw, lightly steamed, or stir-fried.

As with any specific dietary requirements or health concerns, it’s always a good idea to consult with a registered dietitian or healthcare professional for personalized advice.

Purple Cabbage

Purple cabbage, also known as red cabbage, is a nutritious vegetable that belongs to the Brassica oleracea family. It is similar to green cabbage but has a vibrant purple-red color due to the presence of anthocyanin pigments. Purple cabbage is low in calories and contains various essential nutrients. Here are the approximate nutrition facts for one cup (89 grams) of raw purple cabbage:

• Calories: 28 kcal
• Carbohydrates: 6 grams
• Dietary fiber: 2 grams
• Sugars: 3 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin C: 56% of the Recommended Daily Intake (RDI)
• Vitamin K: 28% of the RDI
• Vitamin A: 8% of the RDI
• Folate (Vitamin B9): 5% of the RDI
• Calcium: 4% of the RDI
• Iron: 4% of the RDI
• Potassium: 4% of the RDI
• Magnesium: 3% of the RDI

Purple cabbage is an excellent source of vitamin C, an antioxidant that supports the immune system and helps the body absorb iron. It also provides a significant amount of vitamin K, which is essential for blood clotting and bone health. Additionally, the presence of anthocyanins, the pigments responsible for their color, gives purple cabbage powerful antioxidant properties.

The dietary fiber in purple cabbage aids in digestion and promotes a healthy gut. The combination of essential vitamins and minerals makes purple cabbage a valuable addition to a balanced diet, contributing to overall well-being.

Keep in mind that these nutritional values are approximate and can vary based on factors such as the specific variety of cabbage and its growing conditions. Cooking methods can also influence nutrient content. In general, it’s best to consume a variety of colorful vegetables to ensure you receive a wide range of nutrients and health benefits.

Savoy Cabbage

Savoy cabbage is a type of cabbage that is known for its crinkled leaves and mild, slightly sweet flavor. Like other members of the Brassica oleracea family, savoy cabbage is packed with essential nutrients and is a healthy addition to your diet. Here are the approximate nutrition facts for one cup (90 grams) of raw savoy cabbage:

• Calories: 19 kcal
• Carbohydrates: 4 grams
• Dietary fiber: 2 grams
• Sugars: 2 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin C: 34% of the Recommended Daily Intake (RDI)
• Vitamin K: 219% of the RDI
• Vitamin A: 85% of the RDI
• Folate (Vitamin B9): 10% of the RDI
• Calcium: 4% of the RDI
• Iron: 3% of the RDI
• Potassium: 4% of the RDI
• Magnesium: 2% of the RDI

As you can see, savoy cabbage is a good source of vitamins and minerals. It is particularly rich in vitamin K, which is essential for blood clotting and bone health. Vitamin C is also present in significant amounts, supporting the immune system and acting as an antioxidant.

The high vitamin A content in savoy cabbage is due to its beta-carotene content, which is converted into vitamin A in the body. Vitamin A is important for vision, skin health, and immune function.

Savoy cabbage is low in calories and carbohydrates, making it a suitable option for those looking to manage their calorie intake or maintain stable blood sugar levels. Additionally, the dietary fiber in savoy cabbage supports digestive health and can contribute to a feeling of fullness.

As with any vegetable, the nutritional content can vary slightly depending on factors such as growing conditions and freshness. However, including savoy cabbage in your diet provides a variety of health benefits due to its nutrient-rich profile.

Carrots

Carrots are a popular root vegetable known for their vibrant orange color and sweet flavor. They are rich in essential nutrients and provide numerous health benefits. Here are the approximate nutrition facts for one medium-sized raw carrot (about 61 grams):

• Calories: 25 kcal
• Carbohydrates: 6 grams
• Dietary fiber: 2 grams
• Sugars: 3 grams
• Protein: 1 gram
• Fat: 0 grams
• Vitamin A: 509% of the Recommended Daily Intake (RDI)
• Vitamin K: 6% of the RDI
• Vitamin C: 6% of the RDI
• Vitamin B6: 5% of the RDI
• Potassium: 3% of the RDI

Carrots are particularly well-known for their incredibly high vitamin A content, which is mainly in the form of beta-carotene, giving carrots their orange color. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting skin health.

Additionally, carrots contain dietary fiber, which aids in digestion and helps maintain bowel regularity. They are also a source of vitamins C and K, both of which play important roles in overall health. Vitamin C is an antioxidant that boosts the immune system and supports skin health, while vitamin K is important for blood clotting and bone health.

Carrots are relatively low in calories and have a low glycemic index, making them suitable for various diets, including weight management and diabetes-friendly diets.

Apart from the nutrients mentioned above, carrots also contain small amounts of other vitamins and minerals like vitamin E, thiamin, riboflavin, niacin, folate, and potassium.

Keep in mind that these values are approximate and can vary based on the size and variety of the carrot. Cooking methods can also impact the nutrient content, with raw carrots preserving more nutrients than cooked ones.

Incorporating carrots into your regular diet is a delicious and nutritious way to support your overall health and well-being. They can be enjoyed raw as a snack, added to salads, or used in various cooked dishes, such as soups, stews, and stir-fries.

Cauliflower

Cauliflower is a highly nutritious vegetable that belongs to the Brassicaceae family, which also includes broccoli, cabbage, and Brussels sprouts. It is low in calories and carbohydrates, making it a popular choice for those following a low-carb or keto diet. Here’s a breakdown of the nutrition of cauliflower per 100 grams of raw cauliflower:

• Calories: Approximately 25 calories
• Carbohydrates: About 5 grams, with 2 grams of dietary fiber and 2 grams of sugar.
• Protein: Around 2 grams
• Fat: Less than 0.5 grams
• Vitamins: Cauliflower is an excellent source of various vitamins, including vitamin C (about 48 mg per 100 grams), vitamin K, vitamin B6, folate, and pantothenic acid.
• Minerals: It contains minerals such as potassium, manganese, magnesium, and phosphorus.

Cauliflower is also packed with antioxidants, which help to neutralize harmful free radicals in the body and protect against chronic diseases. The presence of sulforaphane, a sulfur-containing compound found in cruciferous vegetables like cauliflower, has been linked to potential anti-cancer properties.

Moreover, cauliflower can be a good alternative to grains in certain dishes, making it a versatile ingredient for those with dietary restrictions or preferences.

Keep in mind that the nutritional content may vary slightly depending on the cooking method. Boiling or steaming cauliflower might cause some loss of water-soluble vitamins, so consuming it raw or lightly cooked is often recommended to retain the maximum nutritional benefits.

Celeriac

Celeriac, also known as celery root, is a root vegetable that is related to celery but is grown for its bulbous root rather than its stalks. It has a distinctive flavor that is a combination of celery and parsley. Celeriac is low in calories and a good source of various essential nutrients. Here’s the nutritional breakdown of celeriac per 100 grams of raw celeriac:

• Calories: Approximately 42 calories
• Carbohydrates: About 9 grams, with 1.8 grams of dietary fiber and 1.4 grams of sugar.
• Protein: Around 1.5 grams
• Fat: Less than 0.2 grams
• Vitamins: Celeriac is an excellent source of vitamin K, providing about 41 micrograms per 100 grams. It is also a good source of vitamin C and some B vitamins, such as vitamin B6 and folate.
• Minerals: Celeriac contains various minerals, including potassium, phosphorus, and magnesium.

Celeriac is a particularly good source of vitamin K, which plays a vital role in blood clotting and bone health. It also provides vitamin C, an antioxidant that supports the immune system and helps protect cells from damage.

Due to its lower carbohydrate content compared to some other root vegetables, celeriac is a good option for those on low-carb or ketogenic diets. It can be used as a lower-calorie and lower-carb alternative to potatoes in many dishes.

When cooking celeriac, it is often peeled and can be boiled, mashed, roasted, or used in soups and stews. Its unique flavor and versatility make it a valuable addition to various culinary creations while providing essential nutrients.

Celery

Celery is a popular and crunchy vegetable known for its low-calorie content and high water content. It is often consumed raw as a snack or added to salads, soups, and various dishes for its refreshing and mildly tangy flavor. Here’s the nutritional breakdown of celery per 100 grams of raw celery:

• Calories: Approximately 16 calories
• Carbohydrates: About 3.4 grams, with 1.6 grams of dietary fiber and 1.8 grams of sugar.
• Protein: Around 0.7 grams
• Fat: Approximately 0.2 grams
• Vitamins: Celery is a good source of vitamin K, providing about 29 micrograms per 100 grams. It also contains some vitamin A, vitamin C, vitamin B6, and folate.
• Minerals: Celery contains various minerals, including potassium, magnesium, and calcium.

The high water and fiber content in celery makes it a hydrating and low-calorie snack option. The dietary fiber helps with digestion and can contribute to a feeling of fullness, which may aid in weight management.

Celery is also known for its potential health benefits, such as its antioxidant properties and anti-inflammatory effects. Some compounds in celery, like apigenin and luteolin, have been studied for their potential anti-cancer properties.

In addition to being consumed raw, celery can be cooked, sautéed, or used as a flavor base in soups and stews. Its leaves and seeds are also utilized in certain culinary applications and herbal remedies.

Overall, celery is a nutritious vegetable that can be easily incorporated into a balanced diet, adding both flavor and health benefits to your meals.

Chard (Red and Swiss)

Chard, also known as Swiss chard, is a leafy green vegetable that comes in different varieties, including red chard and green or white-stemmed Swiss chard. Both types are highly nutritious and offer an array of health benefits. Here’s the nutritional breakdown of chard per 100 grams of raw chard:

• Calories: Approximately 19 calories
• Carbohydrates: About 3.7 grams, with 1.6 grams of dietary fiber and 1.1 grams of sugar.
• Protein: Around 1.8 grams
• Fat: Approximately 0.2 grams
• Vitamins: Chard is an excellent source of vitamin K, providing about 830 micrograms per 100 grams. It is also rich in vitamin A, vitamin C, vitamin E, and some B vitamins, such as vitamin B6 and folate.
• Minerals: Chard contains various essential minerals, including potassium, magnesium, iron, and calcium.

Chard is particularly known for its exceptionally high vitamin K content, which is crucial for blood clotting and bone health. Additionally, the significant presence of vitamins A and C provides antioxidant benefits, supporting the immune system and protecting the body against harmful free radicals.

The dietary fiber in chard aids in digestion and promotes a feeling of fullness, making it a great addition to a balanced diet, especially for those trying to manage their weight.

Both the green leaves and the colorful stems of chard are edible and can be prepared in various ways. Chard can be sautéed, steamed, added to soups, used in stir-fries, or eaten raw in salads.

Including chard in your diet is an excellent way to enjoy a wide range of nutrients and health benefits, contributing to overall well-being and a diverse culinary experience.

Chicory

Chicory (Cichorium intybus) is a leafy green vegetable that belongs to the dandelion family. It is popular for its bitter flavor and is often used in salads or as a cooked vegetable. The root of the chicory plant is also roasted and ground to make a coffee substitute.

Here is the approximate nutritional information for 100 grams (3.5 ounces) of raw chicory:

• Calories: 23 kcal
• Carbohydrates: 4.7 grams
• Dietary fiber: 4 grams
• Sugars: 0.7 grams
• Protein: 1.3 grams
• Fat: 0.3 grams
• Saturated fat: 0.1 grams
• Cholesterol: 0 milligrams
• Sodium: 22 milligrams
• Potassium: 420 milligrams
• Vitamin A: 2,611 IU (International Units)
• Vitamin C: 8 milligrams
• Vitamin K: 344 micrograms
• Calcium: 30 milligrams
• Iron: 0.6 milligrams
• Magnesium: 15 milligrams

Chicory is particularly rich in vitamins A and K, providing essential nutrients that support eye health and blood clotting. It is also a good source of dietary fiber, which aids in digestion and promotes a healthy gut. Additionally, chicory contains minerals like potassium, calcium, and magnesium, which play essential roles in maintaining proper heart function, bone health, and nerve function.

Furthermore, chicory contains inulin, a type of soluble fiber that acts as a prebiotic. Prebiotics serve as food for beneficial gut bacteria, promoting a healthy gut microbiome.

Overall, chicory is a nutrient-dense and low-calorie vegetable, making it a valuable addition to a balanced and healthy diet. However, the actual nutrient content may vary slightly depending on factors like growing conditions and preparation methods.

Corn

Corn, also known as maize, is a popular cereal grain that has been a staple food for many cultures around the world. It is not only delicious but also offers various nutritional benefits. Below is the approximate nutritional information for one cup (166 grams) of cooked corn:

• Calories: 177 kcal
• Carbohydrates: 41 grams
• Dietary fiber: 4.6 grams
• Sugars: 5.9 grams
• Protein: 5.4 grams
• Fat: 2.1 grams
• Saturated fat: 0.3 grams
• Monounsaturated fat: 0.59 grams
• Polyunsaturated fat: 0.86 grams
• Trans fat: 0 grams

Vitamins

• Vitamin A: 416 IU (8% of the Daily Value, DV)
• Vitamin C: 6.1 mg (10% DV)
• Vitamin E: 0.23 mg (1% DV)
• Vitamin K: 0.3 mcg (0% DV)
• Thiamin (Vitamin B1): 0.31 mg (21% DV)
• Niacin (Vitamin B3): 2.86 mg (14% DV)
• Vitamin B6: 0.22 mg (11% DV)
• Folate (Vitamin B9): 34.5 mcg (9% DV)
• Pantothenic acid (Vitamin B5): 1.25 mg (12% DV)

Minerals

• Potassium: 416 mg (12% DV)
• Magnesium: 37.9 mg (9% DV)
• Phosphorus: 143 mg (14% DV)
• Iron: 1.54 mg (9% DV)
• Zinc: 0.96 mg (6% DV)
• Copper: 0.14 mg (7% DV)
• Manganese: 0.39 mg (19% DV)
• Selenium: 8.3 mcg (12% DV)

Corn is a good source of complex carbohydrates and dietary fiber, which can help with digestion and provide a feeling of fullness. It also contains a decent amount of protein and various essential vitamins and minerals, such as vitamin B1 (thiamin), vitamin B3 (niacin), and manganese.

Corn is low in fat, but the fat it contains is primarily unsaturated, which is considered heart-healthy. Additionally, it is a good source of antioxidants, such as zeaxanthin and lutein, which are beneficial for eye health.

It’s important to note that the nutritional content of corn can vary slightly depending on the variety and how it’s prepared. For instance, cooking methods and added toppings or seasonings can impact the final nutritional profile.

Overall, corn can be a valuable part of a balanced diet, offering a mix of nutrients that contribute to overall health and well-being. However, like any food, it’s best enjoyed in moderation as part of a varied and diverse diet.

Cress

“Cress” usually refers to watercress (Nasturtium officinale), a leafy green vegetable that is often used in salads, sandwiches, and as a garnish. Watercress is highly nutritious and offers various health benefits due to its rich array of vitamins, minerals, and antioxidants. Here are some of its nutritional highlights:

Vitamins: Watercress is an excellent source of vitamin K, providing more than 100% of the recommended daily intake in just a small serving. It also contains significant amounts of vitamin C, vitamin A, vitamin B6, vitamin E, and various B vitamins.

Minerals: Watercress is rich in essential minerals like calcium, iron, magnesium, potassium, and phosphorus.

Antioxidants: Watercress contains potent antioxidants like beta-carotene, lutein, zeaxanthin, and quercetin, which help protect the body’s cells from damage caused by free radicals.

Phytonutrients: It is a good source of phytonutrients, such as isothiocyanates, which have been linked to potential cancer-fighting properties.

Low Calories: Watercress is incredibly low in calories, making it a great option for those trying to manage their weight.

Hydration: As its name suggests, watercress has a high water content, contributing to hydration.

Consuming watercress as part of a balanced diet can be beneficial for overall health and well-being. However, it’s important to remember that a diverse and varied diet is key to obtaining all the necessary nutrients for optimal health. If you have specific dietary concerns or health conditions, it’s always best to consult with a registered dietitian or healthcare professional who can provide personalized advice.

Cucumbers

Cucumbers are a popular vegetable known for their refreshing taste and high water content. They are low in calories and provide various essential nutrients. Here’s a breakdown of cucumber nutrition per 100 grams of raw cucumber:

• Calories: Approximately 15 calories
• Carbohydrates: About 3.63 grams, including dietary fiber (around 0.5 grams) and sugars (approximately 1.67 grams)
• Protein: Roughly 0.65 grams
• Fat: Very low, around 0.11 grams
• Vitamins: Cucumbers are a good source of vitamin K, vitamin C, and some B vitamins (like B5, B1, and B7).
• Minerals: They contain minerals such as potassium, magnesium, and manganese.

Cucumbers are mainly composed of water, making them an excellent choice for staying hydrated. They also provide a small amount of antioxidants, including beta-carotene and flavonoids, which contribute to their potential health benefits.

Daikon

Daikon, also known as white radish or mooli, is a type of radish with a mild flavor commonly used in Asian cuisine. Like other radishes, daikon is a low-calorie vegetable that offers various essential nutrients. Here’s a breakdown of daikon nutrition per 100 grams of raw daikon:

• Calories: Approximately 18 calories
• Carbohydrates: About 4.1 grams, including dietary fiber (around 1.6 grams) and sugars (approximately 2.5 grams)
• Protein: Roughly 0.6 grams
• Fat: Very low, around 0.1 grams
• Vitamins: Daikon is a good source of vitamin C, providing a significant portion of the recommended daily intake. It also contains small amounts of vitamin B6, folate, and vitamin K.
• Minerals: Daikon is rich in potassium, and it also contains calcium, magnesium, and phosphorus.

Garlic

Garlic (Allium sativum) is a popular culinary ingredient known for its strong flavor and aroma. It also offers numerous health benefits and has been used for medicinal purposes for centuries. Here is an overview of garlic’s nutritional profile:

Macronutrients: Garlic is low in calories and contains carbohydrates, proteins, and a small amount of fat.

Vitamins: Garlic is a good source of several vitamins, including vitamin C, vitamin B6, and a variety of B-vitamins like thiamine (B1) and pantothenic acid (B5).

Minerals: Garlic contains essential minerals, such as manganese, calcium, phosphorus, and potassium. It also contains trace amounts of iron, zinc, magnesium, and selenium.

Fiber: Garlic provides dietary fiber, which is essential for digestive health.

Active Compounds: Garlic contains a variety of bioactive compounds, including allicin, alliin, ajoene, and diallyl disulfide, which are responsible for its strong odor and numerous health benefits.

Green Beans