Vegetables and some
of their Nutrients:
I truly believe we are what we eat.
When we eat the proper diets, our health and well being is so much
stronger. The following of some of the vegetables grown in
Alberta. If you have vegetables in your province, please request
the addition and I will look up the nutrient values. Please send
request to: bucklers@shaw.ca
Asparagus
Serving of 1 cup
of cut raw asparagus, or 134 grams.
Calories:
27 Protein: 2.95 g Carbohydrates: 5.20 g Fiber:
2.8 g Sugars: 2.52 g
Calcium, Folic Acid, Magnesium, Phosphorus, Potassium, Sodium, Zinc,
Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic
Acid), B6 (Pyridoxine), B12 (Cobalamin), Folate, Vitamin C, Vitamin E,
Vitamin K, beta Carotene, beta Cryptoxanthin, Lutein and Zeaxanthin
Served as:
raw in salads, roasted, cooked, pickled and roasted.
Beans
Green or yellow snap beans are low in calories and contain healthy
amounts of calcium, vitamin C, beta Carotene, vitamin K and
Lutein.
Serving of 1 cup
raw beans or 110 grams
Calories:
34 Protein: 2.00 g Carbohydrates: 7.84 g Fiber:
3.7 g Sugars: 1.54 g
Calcium, Copper, Iron, Magnesium, Molybdenum, Phosphorus, Potassium,
Sodium, Zinc, Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5
(Pantothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Folate, Vitamin C,
Vitamin E, Vitamin K, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, cooked or pickled, used in relish, can be blanched then
frozen for the winter.
Beet Greens
Beets greens contain large amounts of vitamins K and A, along with large
amounts of anti-oxidants beta Carotene and Lutein.
Serving or one
cup raw beet greens or 38 grams
Calories:
8 Protein: 0.84 g Carbohydrates: 1.65 g Fiber:
1.4 g Sugars: 0.19 g
Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, Phytosterols, beta Carotene,
Lutein and Zeaxanthin
Served as:
steamed or sautéed, can be blanched then frozen for the winter
Beets
Beets are used for their detoxifying properties and are a great source
of folate, which is so necessary for healthy fetal development and for a
healthy cardiovascular system.
Serving for one
cup raw beets or 136 grams
Calories:
58 Protein: 2.19 g Carbohydrates: 13.00 g Fiber:
3.8 g Sugars: 9.19 g
Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, Phytosterols, beta Carotene,
beta Cryptoxanthin
Served as:
raw when shredded or grated as garnish in salads, cooked, pickled, used
in jellies & relish, and can be blanched then frozen for the winter
Cabbage
Serving: one cup shredded raw cabbage or 70 grams
Calories:
17 Protein: 1.01 g Carbohydrates: 3.91 g Fiber:
1.6 g Sugars: 2.51 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, Phytosterols, beta Carotene,
Lutein, and Zeaxanthin
Served as:
raw and shredded in cole slaw or added to a salad, cooked, or pickled.
Carrots
Carrots contain a very large amount of vitamin A and they also contain
falcarinal, helps to prevent cancer.
Serving of one
cup raw carrots or 122 grams
Calories:
50 Protein: 1.13 g Carbohydrates: 11.69 g
Fiber: 3.4 g Sugars: 5.54 g
Boron, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, beta Carotene, beta
Cryptoxanthin, Lycopene, Lutein and Zeaxanthin
Served as:
raw alone, in salads, as a garnish, cooked alone or in soups and stews,
or pickled, in baking, can be blanched then frozen for the winter. Good
keepers in a cold room.
Dill Weed
Dill weed is a very good digestive aid and better when used fresh.
Serving: five
sprigs of raw dill weed or one gram
Calories:
0 Protein: 0.03 g Carbohydrates: 0.07 g Fiber:
0 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Vanadium, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C
Served as:
raw as a garnish, used as a spice, and dried for the winter
Kale
A serving of 2/3 cup of cooked Kale meets your daily intake for vitamin
K, and has a good source of lutein, vitamin A, C, fibre, folate, calcium
and manganese. Kale contains anti-cancer compounds.
Serving: one cup
chopped or 67 grams
Calories:
34 Protein: 2.21 g Carbohydrates: 6.71 g
Fiber: 1.3 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin K, beta Carotene, Lutein & Zeaxanthin
Served as:
sautéed with olive oil and garlic, added to soups, stews or stir-fries
and can be blanched then frozen for the winter. The young tender leaves
can be used in a salad.
Kohlrabi
Kohlrabi is a good source of vitamins and minerals, especially vitamin
C.
Serving: one cup
of raw Kohlrabi or 135 grams
Calories:
36 Protein: 2.29 g Carbohydrates: 8.37 g
Fiber: 4.9 g Sugars: 3.51 g
Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium,
Sodium, Sulfur, Zinc, Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3
(Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), Folate, Vitamin C,
Vitamin E, Vitamin K, beta Carotene.
Served as:
raw with a dip, cooked in soups or stews, blanched then frozen for the
winter.
Lettuce
Green leaf lettuce contains large amounts of vitamins A and K, plus the
antioxidants beta carotene and lutein.
Serving: one
cup of chopped raw lettuce or 36 grams
Calories:
5 Protein: 0.49 g Carbohydrates: 1.00 g
Fiber: 0.5 g Sugars: 0.28 g
Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium,
Sodium, Zinc, Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5
(Pantothenic Acid), B6 (Pyridoxine), Folate, Vitamin C, Vitamin E,
Vitamin K, Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, as a garnish, on sandwiches, and in wraps
Onions
Onions are a good source of fiber, vitamin C and vitamin B6,
organosulfur compounds, which helps to level the blood pressure. Red
onions has a lot of quercetin.
Serving: one
large quarter inch thick slice raw onion or 38 grams
Calories:
16 Protein: 0.35 g Carbohydrates: 3.84 g
Fiber: 0.5 g Sugars: 1.63 g
Calcium, Germanium, Iron, Magnesium, Phosphorus, Potassium, Selenium,
Sodium, Sulfur, Zinc, Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3
(Niacin), B5 (Pantothenic Acid), Vitamin B6, Folate, Vitamin C, Vitamin
E, Vitamin K, Phytosterols, Lutein and Zeaxanthin
Served as:
raw in salads, sandwiches, as a garnish, cooked in soups and stews.
Parsley
An excellent source of vitamin A, vitamin K and Lutein. Also used as a
breath freshener.
Serving: ten
sprigs of fresh parsley of 10 grams
Calories:
4 Protein: 0.30 g Carbohydrates: 0.63 g Fiber: 0.30
g Sugars: 0.09 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Phytosterols, beta
Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, as a garnish, and dried for the winter.
Parsnips
High content of vitamins, minerals and fiber.
Serving: one cup
sliced raw parsnips or 133 grams.
Calories:
100 Protein: 1.60 g Carbohydrates: 23.93 g Fiber:
6.5 g Sugars: 6.38 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
B12 (Cobalamin), Folate, Vitamin C, Vitamin E, Vitamin K
Served as:
raw with a dip, shredded and added to salads, cooked in soups and stews.
Peas
Peas are an excellent source for B complex vitamins, vitamin C, vitamin
A and lutein.
Serving: one cup
of raw peas or 145 grams
Calories:
117 Protein: 7.86 g Carbohydrates: 20.97 g
Fiber: 7.4 g Sugars: 8.22 g
Calcium, Iron, Magnesium, Molybdenum, Phosphorus, Potassium, Sodium,
Zinc, Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, beta Carotene,
Lutein and Zeaxanthin
Served as:
raw in salads or added raw as a last addition to a dish, in stews,
soups, and can be blanched then frozen for the winter.
Potatoes
Excellent source of vitamins and minerals: magnesium, iron, potassium,
fiber, vitamin C and niacin.
Serving: one
medium raw potatoe or 213 grams.
Calories:
153 Protein: 4.03 g Carbohydrates: 33.87 g Fiber:
3.6 g Sugars: 2.13 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, beta Carotene, Lutein and
Zeaxanthin
Served as:
best served baked as most of the nutrients are retained, can be fried,
cooked, and used in soups, stews. Keeps well in a cold room.
Pumpkins
Great source of beta carotene, vitamin A and other carotenoids.
Carotenoids are powerful antioxidants. Pumpkin seeds are a great source
of good polyunsaturated oils and recommended to help avoid prostate
cancer.
Serving: one cup
of pumpkin or 116 grams
Calories:
30 Protein: 1.16 g Carbohydrates: 7.54 g Fiber:
0.6 g Sugars: 1.58 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, Phytosterols, beta Carotene,
beta Cryptoxanthin, Lutein and Zeaxanthin
Served as:
Seeds: shelled and raw, roasted and used in salads and alone.
The fruit of the pumpkin: baked, roasted, in stews and baking and of
course Jack o Lanterns.
Radishes
Radishes have a good source of foliate, calcium, potassium and fiber.
Serving: one
cup of raw radish or 116 grams.
Calories:
19 Protein: 0.79 g Carbohydrates: 3.94 g Fiber:
1.9 g Sugars: 2.46 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Vanadium, Zinc,
Vitamin A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin K, Phytosterols, beta Carotene, Lutein and
Zeaxanthin
Served in:
raw alone or in salads, cooked in stews.
Romaine Lettuce
Low in calories and is an excellent source of vitamin A and Lutein
Serving: one cup
raw Romaine Lettuce or 47 grams
Calories:
8 Protein: 0.58 g Carbohydrates: 1.55 g Fiber:
1.0 g Sugars: 0.56 g
Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium,
Zinc, Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5
(Pantothenic Acid), B6 (Pyridoxine), Folate, Vitamin C, Vitamin E,
Vitamin K, beta Carotene, Lutein and Zeaxanthin
Served as:
raw and in salads, as a garnish, and in sandwiches or wraps.
Rutabagas
Rutabagas are an excellent source of vitamin C, folate and fiber.
Serving: one cup
of raw rutabaga or 140 grams
Calories:
50 Protein: 1.68 g Carbohydrates: 11.38 g Fiber:
3.5 g Sugars: 7.84 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
B12 (Cobalamin), Folate, Vitamin C, Vitamin E, Vitamin K, beta Carotene
Served as:
raw with a dip, cooked in soups and stews. Can be blanched then frozen
for the winter.
Spinach
Spinach has twice the iron of other greens, great source of folate,
flavonoids, calcium, and vitamins A, C and K. Spinach can help to reduce
your cholesterol levels, has anti-cancer and anti-inflammatory effect.
Spinach can also help to prevent memory loss and cataracts.
Serving: one
cup of spinach or 30 grams.
Calories:
7 Protein: 0.86 g Carbohydrates: 1.09 g Fiber:
0.7 g Sugars: 0.13 g
Boron, Calcium, Copper, Folic Acid, Iodine, Iron, Magnesium, Manganese,
Molybdenum, Phosphorus, Potassium, Sodium, Zinc, Vitamin A, B1
(Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6
(Pyridoxine), B12 (Cobalamin), Folate, Vitamin C, Vitamin E, Vitamin K,
Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads and sandwiches, steamed and can be blanched then frozen
for the winter.
Squash
(Summer Squash, zucchini, crookneck, straightneck and scallop squash).
Summer squash including zucchini has a very thin skin which can be
eaten. A good source of Lutein and low in calories.
Serving: one cup
or 113 grams.
Calories:
18 Protein: 1.37 g Carbohydrates: 3.79 g Fiber:
1.2 g Sugars: 2.49 g
Calcium, Iron. Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
A, B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, beta Carotene, Lutein and
Zeaxanthin
Served as:
raw in salads (zucchini), baked on the Bar B Que, baked in the oven,
stewed, sautéed, and some can be shredded and frozen for the winter.
Can be used in baking.
Swiss Chard
Protein:
6 g Carbohydrates: 1.3 g Fiber: 0.6 g Sodium:
77 mg Sugars: .4 g
Calcium, Copper, Fibre, Iodine, Iron, Magnesium, Manganese Niacin,
Phosphorus, Potassium, B1 (Thiamin), B2 (Riboflavin), Vitamin A, Vitamin
B6, Vitamin C, Zinc, Sodium
Served as:
raw in salads (younger leaves), steamed and served with raw toppings,
and can be blanched then frozen for the winter. You can pickle the
stalks, and leaves used in relish.
Turnips
Turnips are a good source of vitamin C and fiber. Turnip greens contain
large amounts of vitamin A and Lutein. Lutein aids in preventing
cataracts and cardiovascular disease. A lot of Iodine in turnip greens.
Serving: one
cup of raw turnip or 130 grams.
Calories:
36 Protein: 1.17 g Carbohydrates: 8.36 g Fiber:
2.3 g Sugars: 4.94 g
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Zinc,
B1 (Thiamin),
B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine),
Folate, Vitamin C, Vitamin E, Vitamin K, Phytosterols
Served as:
raw with a dip, cooked in soups and stews, deep fried as chips, can be
blanched & frozen.
The above information was found in:
1.
USDA National
Nutrient Database for Standard Reference
2 . About.com This site has all the vitamins and minerals in the
veggies’
http://nutrition.about.com/od/nutritionalinfoveggies/Nutrition_Information_for_Vegetables.htm
3. And experiences of the garden folk.
Canada's Wholistic & Alternative Web Directory by:
Cochrane & Area Wholistic Community