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:
- 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.
Rich in folates – 100g provides 14% of the RDA of folic acid.
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.
Roots contain very good levels of potassium, 7% of the daily requirement.
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.
Very good levels of vitamin A, 100g of sweet pepper has 3131 iu or 101% of RDA.
Contains anti-oxidants flavonoids including b-carotenes.
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.
One of best ways to get healthy nutrients from your delicious veggies is juicing!
Click the image for Food Matters 2014 Juicing Buyers Guide for all you need to know about juicing!
You’ll find some great bonuses too
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.
Excellent source of Folates, providing 63 mcg/100g or 16% of RDA.
The heads have some amounts of omega-3 fatty acid.
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.
Excellent source of Vitamin K 100g provides 177 mcg r 147%
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.
The seeds can be used as a nutritious snack as they contain 35% oil and 30% protein.
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.
Very good source of vitamin K providing 63% of RDA.
Carotenes are converted to Vitamin A in the liver.
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.
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 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
Juicing is a great way to lose the extra pounds, how about 7 in 7 days!
Not only is it possible, it is probable with Food Matters DVD to get you started.
Simply click the image for your super juice diet today!
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)
Some studies show that eggplant may be effective in the treatment of high blood cholesterol.
Aubergines skins have significant amounts of phenolic flavonoid phyto-chemicals called Anthocyanins. These antioxidants have potential protection against cancer, aging, inflammation and neurological disease.
It contains a high concentration of aromatic essential oils including Anethole which has been found to have anti-fungal and anti-bacteria properties.
Average amount of vitamin K, 100g provides 20% of RDA.
Good levels of Electrolyte Potassium, 100g provides 414 mg equivalent to 9%.
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.
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.
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.
Good source of vitamin A and other flavonoids phenolic antioxidants such ass carotene, xanthin and lutein.
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
Find out how juicing literally saved a man’s life in this compelling DVD that will make you think twice when it comes to your health!
Click the image to find out more!
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 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.
Green peas are a very good source of Vitamin C sometimes called ascorbic acid and provides 67% per 100g RDA.
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.
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.
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.
One of the richest sources of iron amongst leafy green providing 25% per 100g of RDA.
Incredible levels of vitamin K giving 402% per 100g RDA.
Rich source of Omega-3 fatty acid.
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.
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.
(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!)
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.
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.
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.
Previous Page ← Very Very Veggie