100+ Nutrition Facts About 25 Well-Known Foods

Asparagus

• Asparagus is high in glutathione, an important anticarcinogen
• It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
• Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc

Avocado

• Avocados are rich in monounsaturated fat, which is easily burned for energy.
• An avocado has more than twice as much potassium as a banana.
• For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.

Bananas

• You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
• Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
• Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
• Green-tipped bananas are better for your health than over-ripe bananas.
• On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.

Beet Greens/Root

• Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
• They also contain vitamins A, B-complex and C
• Beet roots are high in carbohydrate levels and should therefore be used sparingly
   

Broccoli

• Broccoli contains twice the vitamin C of an orange
• It has almost as much calcium as whole milk--and the calcium is better absorbed
• It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
• Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
• It also has antioxidant properties

Celery

• Celery is the best vegetable source of naturally occurring sodium.
• It is high in potassium.
• The high water content in celery makes it ideal for vegetable juicing.
• As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
   

Cilantro

• Cilantro may be useful to treat urinary tract infections
• Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
• They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
• Cilantro is a member of the carrot family
   

Chicory

• Chicory contains insulin, which helps diabetics regulate their blood sugar levels
• Chicory is closely related to lettuce and dandelion but is a member of the sunflower family
• It may be cleansing to the liver and gallbladder
• Chicory is beneficial for digestion, the circulatory system and the blood
• Chicory leaves are a good source of calcium, vitamin A and potassium

Chinese Cabbage

• Chinese cabbage has anti-inflammatory properties
• It is an excellent source of folic acid
• Chinese cabbage is low in calories and low in sodium
• It is also high in vitamin A and a good source of potassium

Dandelion Greens

• Dandelion is beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes
• It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne
• Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating
• Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and vitamin C
• They also contain calcium and potassium
• Dandelion root contains inulin, which lowers blood sugar in diabetics

Fennel

• Fennel contains the antioxidant flavonoid quercetin
• This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
• Fennel can be useful for indigestion and spasms of the digestive tract
• It also helps expel phlegm from the lungs

Green Beans

• Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
• Green beans are diuretic and may be used to treat diabetes
• A fresh bean should snap crisply and feels velvety to the touch

• Jicama is low in sodium and high in potassium
• It has a slightly sweet flesh that's on the order of water chestnuts, but crunchier
• Due to their high carbohydrate content, they should be used sparingly

Kale

• Kale eases lung congestion and is beneficial to the stomach, liver and immune system
• It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
• It also contains indole-3-carbinol, which may protect against colon cancer
• Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll

Kohlrabi

• Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and potassium
• It is also high in fiber
• Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and diabetes
• It can also be effective against edema, candida and viral conditions

Mustard Greens

• Mustard greens are an excellent anticancer vegetable
• They may also be beneficial for colds, arthritis or depression
• While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content

Onions

• Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
• Sulfur compounds in onions help to detoxify the body.
• Onions aid in cellular repair.
• Onions are a rich source of quercetin, a potent antioxidant.
• To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.

Parsley

• Parsley is useful as a digestive aid
• It helps to purify the blood and stimulate the bowels
• Parsley is an anticarcinogen
• It contains three times as much vitamin C as oranges, and twice as much iron as spinach
• Parsley contains vitamin A and is a good source of copper and manganese
• For a natural breath freshener, try a sprig of parsley!

Peanut Butter

• When buying peanut butter, only buy organic varieties.
• Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a potent carcinogenic mold.
• To increase the protein in peanut butter (peanuts have about the same amount of protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarians.

Peanuts

• Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
• They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been found to have disproportionately high rates of cancer.
• Peanuts are high in fungus and, often, pesticides.
  They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio.
• The peanut is actually a legume, not a nut (which is why they are often roasted).
• Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
• Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.

Pumpkin Seeds

• Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
• They also contain fatty acids that kill parasites.
• Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
• For maximum nutritional benefits, seeds should be eaten raw.
• Roasted seeds contain damaged fat that can lead to plaque in the arteries.

• Radishes have antibacterial and anti-fungal properties
• They are a member of the cabbage family
• Radishes contain vitamin C, potassium and other trace minerals
• Grown in Egypt since at least 2780 B.C., radishes were originally black

• Sweet potatoes are an excellent source of carotenoid antioxidants
• They contain calcium, are high in vitamins A and C and contain thiamine
• Be careful: eating too many may cause abdominal swelling and indigestion
• Sweet potatoes are also high in sugar and therefore should be used sparingly
• Sweet potatoes are not related to the potato nor the yam--they are actually a member of the morning glory family

Tomatoes

• Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
• Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the jelly-like substance that surrounds the seeds)
• They also contain vitamin A and B-complex vitamins, potassium and phosphorus
• A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato

• Zucchini and other summer squash varieties contain vitamins A and C
• They also contain potassium and calcium
• The flavor of zucchini is best when it is less than six inches long
• Zucchinis can grow as large as baseball bats but have little flavor when they reach this size