A

    Artichoke

    artichoke.pic
    Photo by Judy Lamont on Unsplash

    Rich in Vitamin C, Vitamine K, Folate, Sodium

    and Magnesium. It can be converted into tea.

    or be the main flavour of a strong liquor.


    Asparagus

    asparagus.pic
    Photo by Keegan Houser on Unsplash

    Rich in Iron, Vitamin A, C, E and K.

    Helps lower blood pressure, is anti-inflamatory

    and anti-viral. Also, asparagus are a

    good source of Fiber, Potassium and Folate.


    Aubergine

    aubergine.pic
    Photo by Alex Loup on Unsplash

    Rich in Fiber, Potassium, Magnesium, Copper and Iron.

    Vitamin C, B1 and B-6 . Also, aubergines contain

    antioxidants that protect the body against cellular damage.


B

    Beetroot

    beetroot-pic
    Photo by Natalia Fogarty on Unsplash

    Rich in Fiber, Potassium, Magnesium, Copper and Iron.

    Vitamin C, B-6 and Folate. Physical performance is

    enhanced thanks to its high inorganic nitrate content.


    Broccoli

    broccoli-pic
    Photo by Hessam Hojati on Unsplash

    Rich in Fiber, Potassium, Iron, Magnesium and Phosphorus.

    Contains Vitamin C, B-6, K, Folate and beta-Carotene.

    Its high dose of Vitamin K helps to improve bone health.


    Brussels Sprouts

    brussels.sprouts-pic
    by kndynt2099 is licensed under CC BY-NC 2.0

    Contain Fiber, Potasium, Magnesium and Iron. Brussel Sprouts

    Vitamin A, C, B-6, K, and Folate. Its high Vitamin C

    helps with the absorpion of Iron and the immnute system.

    Rich in Omega-3 Fatty Acids known for helping to reduce

    inflammation, insulin resistance, cognitive decline and triglycerides.

    Butternut Squash

    butternut-squash-pic
    Photo by Natural Chef Carolyn Nicholas on Unsplash

    Contains Fiber, Potasium, Magnesium, Iron and Phosphorus.

    Vitamins A, C, E, B-6, calcium and Folate Its also

    a source of beta-carotene wich helps mantain a helthy skin,

    immnune system and vision. Beta-carotene gives that orange color.


C

    Carrots

    carrots-pic
    Photo by Mae Mu on Unsplash

    Carrots contain beta carotene, fiber, vitamin A, K1,

    B-6, Potassium, antioxidants and Biotin aslo known as Vitamin H

    or B-7. Biotin helps the body to process glucose and

    to mtabolize proteins, fats and carbohydrates.


    Cabbage

    cabbage-pic
    Photo by Monika Grabkowska on Unsplash

    Cabbages are high on Vitamin C and Vitamin K.

    They also contains Vitamin B-6 and Folate alongside

    many anti-oxidants that help to reduce inflamation.

    Cauliflower

    cauliflower-pic
    Photo by Jennifer Schmidt on Unsplash

    Cauliflower contains Magnessium, Phosphorus and Potassium.

    Also this veggie is rich in Vitamin C, K and B-6 and Folate.

    Cauliflower is also rich in Choline a nutrients that helps

    produce brain neuro-transmitters and keep a healthy nervous system.


    Celery

    celery-pic
    by bon_here is licensed under CC BY-NC 2.0

    Celery is a fat free veggie rich in Sodium and Potassium.

    Also celeries are a good source of Vitamin A, K and Folate.

    Celeries contains Fiber which helps to reduce bad cholesterol.


    Corn

    corn-pic
    Photo by Kristen Kaethler on Unsplash

    Corn as any other cereal grain contains carbs.

    It also contains Fiber, Proteins, Minerals such as

    Manganese, Zinc and Copper. Plus Lutein and Zeaxanthin

    are the main carotenoids in corn 70%, which helps with eye health.


    Cucumber

    cucumber-pic
    Photo by Nadine Primeau on Unsplash

    Cucumebrs contain protein, Fiber, Vitamin C, K. And essential

    minerals such as Magnesium and Potassium. About 96% of the

    vegetable is made of water, they are ideal to promote hydration.

    Cucumber also may help to reduce blood sugar and prevent diabetes.


D

    Dandelion Greens

    dandelion-greens-pic
    Photo by Diogo Nunes on Unsplash

    Dandelion is a good source of Vitamins A, C, K, B abd Folate.

    dandelion contains high dosis of beta-carotene, which helps

    to protect the body agains cellular damage and oxidative stress.


E

    Eggplant

    eggplant-pic
    by Kathleen Farley is licensed under CC BY-NC-SA 2.0

    Also known as aubergines, although is often considered a veggie,

    eggplants are technically a fruit, as they grow from a flowering

    plant and contain seeds. Rich in Fiber, Potassium, Magnesium,

    Copper and Iron. Also eggplants contain Vitamin C, B1 and B-6.


F

    Fennel

    fennel-pic
    by Andrew Huff is licensed under CC BY-NC 2.0

    Fennel is high in fiber, minerals such as Sodium,

    Potassium and Magnesium. Fennel also contains Vitamin C,

    Calcium. Its numerous anti-oxidants protect the body against

    chronic deseases, obecity, cancer, and type 2 diabetes


G

    Garlic

    garlic-pic
    Photo by Heather Gill on Unsplash

    Garlic contains Manganese, Selenium, Vitamin B-6

    Vitamin C and Fiber amongs other nutrients. Garlic may

    help to combat the common cold. Also garlic may help

    to reduce blood pressure and oxidative damage.

    Green Beans

    green-beans.pic
    Photo by Neha Deshmukh on Unsplash

    Green beans contain calcium, Iron, Magnesium, Phosphorus,

    Potassium, Zinc. Vitamins A,C, K and Folate. Also, contain

    dietary Fiber which may help to reduce bad cholesterol.


H

    Horseradish

    horseradish-pic
    by tracie7779 is licensed under CC BY-SA 2.0

    Horseradish contains calcium, Iron, Magnesium, Phosphorus,

    Potassium, Proteins and dietary Fiber. Horseradishs also are rich

    in Folate, Vitamin C and Omega-3 which help to lower blood pressure.


I

    Iceberg Lettuce

    iceberg-lettuce-pic
    by claudiadaggett is licensed under CC BY-NC 2.0

    The Iceberg Lettuce contains calcium, Folate, Potassium and

    Magnessium. It is also rich in Vitamin C, Vitamin K and A. Its

    nutrients help protect the immune system, heart, eyes and bones .


J

    Jicama

    jicama-pic
    by kattebelletje is licensed under CC BY-NC 2.0

    Jicama is rich in dietary Fiber, and is considered a low

    glycemic food. Jicama also contains Magnesium, Potasium and

    Iron.Its Iron and copper content may improve blood circulation.


K

    Kale

    kale-pic
    Photo by Deryn Macey on Unsplash

    Kale is one of the most nutritious foods in the planet.

    Kale is rich in Vitamin A, K and C. It also contains Vitamin B6

    in smaller dosis. Plus, Calcium, Copper, Potassium and Magnesium.

    Kale is full of powerfull anti-oxidants such as Quercetin and Kaempferol.


L

    Leeks

    leeks-pic
    Photo by Heather Gill on Unsplash

    Leeks contain Vitamin A, C and B6 alongside dietary Fiber.

    and minerals such as Magnesium and Iron. The carotenoids found in

    Vitamin A help keeep a healthy visiom, reproduction system and body cells.


    Lettuce

    lettuce-pic
    Photo by Monika Grabkowska on Unsplash

    Lettuce contains Vitamin C, A, K and B6. It also contains

    Magnesium, Iron, Dietary Fiber, Calcium and Copper. Its high

    Vitamin A content helps mantain a healthy vision and skin.


M

    Mushrooms

    mushrooms-pic
    Photo by Sébastien Marchand on Unsplash

    Mushrooms contain dietary Fiber, Proteins, Potassium, Vitamins

    A, B6, C, Magnessium, Iron and Copper. Mushrooms' Betan glucan

    content, is a dietary fiber known for helping improve cholesterol and

    boosting hearth health. Plus, it may help to regulate blood sugar.


N

    Napa Cabbage

    napa-cabbage-pic
    Photo by Marco Antonio Victorino on Unsplash

    Napa Cabbage is a type of cabbage from beijing region of China. It

    contains Vitamin A, C, B-6, K, Folate, Calcium, Iron and Magnesium.

    Its high Vitamin C content may protect the body against damages

    caused by free radicals and lower the risk of certain cancers.


O

    Onion

    onion-pic
    Photo by Erda Estremera on Unsplash

    Onions are rich in Vitamin C, B, B-6 and Folate. They also

    contain Magnesium, Potasium and dietary Fiber. Compounds found in

    onions, such as quercetin and sulfur may have antidiabetic effects.


P

    Parsnips

    parsnips-pic
    Photo by Jasmine Waheed on Unsplash

    Onions are rich in Vitamin C, B-6, E, K and Calcium. Parsnips also

    contain Iron, Magnesium, Potasium, Folate and Dietary Fiber. Fiber intake

    may reduce cholesterol, lower blood pressure and helps reduce inflamation.


    Peppers

    peppers-pic
    Photo by 王小明 on Unsplash

    Peppers are rich in Vitamin A, C, B-6, E, K1 and Folate. They

    also contain Potassium, Iron and Magnesium and various anti-oxidants

    that help mantain healthy eyes and skin cells. Plus, peppers

    may help prevent anemia thanks to its high Iron content.


    Potatoes

    potatoes-pic
    Photo by Nic D on Unsplash

    Potatoes are rich in Vitamin C, B-6 and Potassium. They

    also contain Magnesium, Iron, Dietary Fiber and numerous

    anti-oxidants. Potatoes contain more Potassium than a banana.


    Pumpkin

    pumpkin-pic
    Photo by Kerstin Wrba on Unsplash

    Pumpkin are rich in Vitamin A, C and Potassium. They also contain

    Magnesium, Potassium, Iron, Copper and Dietary Fiber. Pumkins are

    low in calories and rich in water. Its high beta-carotene content

    helps mantain healthy eyes and protects the body against free radicals.


R

    Radish

    radish-pic
    Photo by Markus Spiske on Unsplash

    Radishes contain Vitamin C, B-6, K, Folate, Calcium, Potassium

    and Dietary Fiber. Alongside minerals such as Magnessium, Zinc

    and Copper. Radishes help to regulate blood sugar levels, lower

    cholesterol, aid weight loss and have powerful antifungal properties.


    Rhubarb

    rhubarb-pic
    Photo by Monika Grabkowska on Unsplash

    Rhubarbs are rich in Vitamin K1 and Calcium. They also contain

    Vitamin C, Dietary Fiber, Magnessium and Potassium. Rhubarb may

    help lower cholesterol levels. In America is considered a fruit.


S

    Spinach

    spinach-pic
    Photo by Heather Gill on Unsplash

    Spinash contains protein, Dietary Fiber, Folate and Calcium.

    Vitamins A, C, K-1 and minerals such as Iron. Its high nitrates

    helps moderate blood pressure and decrease risk of heart deseases.

    It may cause kidney stones and blood clotting if no eaten in moderation.


    Sweet Potatoes

    sweet-potatoes-pic
    Photo by Katarzyna Grabowska on Unsplash

    Sweet potatoes are rich in Vitamin A. Also contain Vitamins C,

    E, B-6, Calcium, Dietary Fiber, Magnesium and iron. Sweet potatoes

    are an excellent source of Beta Carotene, Chlorogenic acid and

    Anthocyanins, all powerfull anti-oxidants that help fight cell damage.


T

    Tomatoes

    tomatoes-pic
    Photo by Rodion Kutsaev on Unsplash

    Tomatoes in theory are fruits as they contain seeds. Tomatoes are

    a good source of Vitamin C, Vitamin K, Fiber Potassium and Folate.

    Tomatoes-based foods rich in lycopene may protect against sunburn.

    Turmeric

    turmeric-pic
    Photo by Andy HYD on Unsplash

    Turmeric roots contain Dietary Fiber, Potassium, Iron, Magnessium and

    Vitamin C. Turmeric is used as a pain relief medicine and it may

    help improve liver function and has nemerous anti-oxidant properties.


    Turnip

    turnip-pic
    by sweetbeetandgreenbean is licensed under CC BY-NC 2.0

    Turnips contain Vitamin C, B-6, K, Calcium, Dietary Fiber,

    Potassium, Magnessium, Iron, Phosphorus, Zinc and Folate. Turnips

    may help prevent constipation and keep healthy blood sugar levels.


W

    Watercress

    watercress-pic
    by thegshow is licensed under CC BY-ND 2.0

    Watercress is rich in Vitamin A, C and K. It also contain

    Vitamin B-6, Dietary Fiber,Calcium, Potassium, Mannesium and

    Iron. Its dietary nitrates have been shown to lower blood pressure.


Y

    Yam

    yam-pic
    Photo by Sri Lanka on Unsplash

    Yam is rich in Vitamin C and Potassium. It also contains Vitamins

    A, B-1, B-2, B-3, B-6, Calcium, Dietary Fiber, Magnesium, Iron

    and Copper. It can help regulate bad cholesterol and studies have

    found yam may help relieve the symptoms typical of menospause.


Z

    Zucchini

    zucchini-pic
    by Rachel Ford James is licensed under CC BY-NC-SA 2.0

    Zucchini or courgettes contain Vitamins A, C, B-6, K Potassium,

    Dietary Fiber, Folate. And minerals sich as Magnesium, Copper and

    Iron.its high Vitamin A content helps mantain a helthy vision and

    the immune system. Plus Zucchini is paked with numerous anti-oxidants.