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vegetables
As with fruit, try and eat a wide range of vegetables
to get the best variety of vitamins and minerals. Make them
into salads, stir fries or steam them.
Tips
- Use sticks of carrot or celery and raw cauliflower
or broccoli to dunk into home-made dips, such as hummus.
- Eat lots of fresh, raw, garlic - it's antioxidant,
antiseptic, antibiotic and a great skin saver.
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See also: Fruit
| Nuts | Seeds
& Beans | Herbs
n.b.: The list order of the vitamins and minerals
is not indicative of quantity. Find out more about the best
food sources of certain vitamins
and minerals.
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Contains the following |
Benefits |
Other considerations |
| Artichokes |
Vitamin C, thiamine (vitamin
B1), niacin (vitamin B3), calcium, iron. |
Diuretic properties cleanse
the liver and kidneys. |
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| Asparagus |
Vitamin C, vitamin E, thiamine
(vitamin B1), niacin (vitamin B3). |
Diuretic properties cleanse
the liver and kidneys. Good source of vitamin C. |
One of the few acid forming
vegetables, but still good for you. |
| Avocado |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium,
magnesium, phosphorus, potassium, sulphur, copper, iron.
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Rich in vitamin E. |
Strictly a fruit, but has
a more savory taste. Can also be used as a home made
face pack. |
| Beetroot |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), calcium, magnesium, phosphorus, potassium, sodium,
copper, iron, zinc. |
Rich in folic acid. |
If juicing raw beetroot, try
diluting it to 4 parts of another, less concentrated,
juice - it's very potent. |
| Broccoli |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, calcium, magnesium,
phosphorus, potassium, sodium, copper, iron, zinc. |
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Also contains an anti-cancer
chemical called sulphuraphane. |
| Brussels Sprout |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
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| Cabbage (Red) |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
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| Cabbage (White) |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), biotin, vitamin E, calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
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| Carrots |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), biotin, vitamin E, calcium,
chlorine, magnesium, phosphorus, potassium, sodium,
sulphur, copper, iron, zinc. |
Rich in beta-carotene. |
The only vegetable whose juice
can be mixed with fruit without causing gas! |
| Celery |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), biotin, vitamin E, calcium, chlorine, manganese,
phosphorus, potassium, sodium, sulphur. |
A good kidney cleanser. |
It uses more energy to eat
celery than it contains. |
| Chilis |
Beta-carotene, vitamin C. |
Very high in beta-carotene
and vitamin C. |
Also contain a chemical called
capsaicin that prevents blood cholesterol levels getting
too high, pain relief and the release of mood enhancing
endorphins. |
| Corn |
Zeaxanthin (carotenoid like
beta-carotene) |
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| Cucumber |
Beta-carotene,
folic acid, vitamin C, thiamine (vitamin B1), riboflavin
(vitamin B2), niacin (vitamin B3), pantothenic acid
(vitamin B5), pyridoxine (vitamin B6), biotin, calcium,
chlorine, magnesium, potassium, sodium, sulphur, copper,
iron, zinc. |
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Mix with beetroot
juice for a refreshing drink. Use slices to tone the
skin and freshen eyes. |
| Garlic |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), calcium, magnesium, potassium, iron, zinc. |
Good antioxidant and blood
cleanser. |
Eat it raw for most effectiveness. |
| Leeks |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium,
chlorine, magnesium, phosphorus, potassium, sodium,
copper, iron, zinc. |
Good internal cleanser. |
From the onion family. |
| Lettuce |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), vitamin E, calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
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| Mangetout (snowpeas) |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), calcium, magnesium, phosphorus,
potassium, sodium, iron. |
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| Onion |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), biotin, calcium, chlorine, magnesium, phosphorus,
potassium, sodium, sulphur, copper, iron, zinc. |
Contain lots of flavonoids. |
Also in the onion family are
shallots, spring onions (scallions), leeks, garlic and
chives. |
| Parsnip |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), biotin, vitamin E, calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulphur, copper, iron,
zinc. |
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| Pepper (red, orange, yellow
and green) |
Beta-carotene, folic acid,
vitamin C, riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), vitamin E, calcium, chlorine, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
Rich in beta-carotene. |
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| Potato |
Folic acid, vitamin C, thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), calcium, chlorine, magnesium, phosphorus, potassium,
sulphur, copper, iron, zinc. |
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| Seaweed |
Calcium, chromium, cobalt,
iron, iodine, manganese, zinc. |
Excellent source of calcium
and iron. |
Look out for organic seaweed
which is less likely to come from polluted seas. Varieties
include dulse, hijiki, kelp, kombu, mekabu, nori (laver)
and wakame - they're very different so experiment to
see which you like. Use in small quantities in salads,
soups and stir fries. |
| Spinach |
Beta-carotene, thiamine (vitamin
B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin
C, calcium, phosphorus, potassium, sodium, iron. |
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Don't consume too much - contains
oxalic acid which can prevent calcium from being absorbed. |
| Sweet potato (yams) |
Beta-carotene, folic acid,
vitamin C, riboflavin (vitamin B2), niacin (vitamin
B3), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), vitamin E, calcium, chlorine, magnesium, phosphorus,
potassium, sodium, sulphur, copper, iron. |
Rich in beta-carotene. |
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| Tomato |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), biotin, calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulphur, copper, iron,
zinc. |
Contains additional anti-cancer
chemicals, such as lycopene. |
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| Watercress |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium,
chlorine, magnesium, phosphorus, potassium, sodium,
sulphur, copper, iron, zinc. |
Good source of vitamin C. |
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