Vegetable Nutrients Info.





Here is a list of the most commonly used vegetables in vegetable juice recipes and their nutritional content.

Vegetable nutrients include a substantial amount of vitamins and minerals which are specified below. I’ve also included the different phytochemicals found in these vegetables. Phytochemicals are natural bio-active compounds found in plant foods that have potent properties to protect against disease.

Asparagus

  • Great source of asparagine, an amino acid that has a powerful ability to remove waste material from the body.
  • Phytochemicals –
    • Rutin – an antioxidant phytochemical that improves blood circulation, reduces inflammation and is effective against cell damage.
    • Glutathione – an antioxidant that removes chemicals foreign to the body from the liver.
  • Vitamins – A,  C,  E (Alpha Tocopherol), K, thiamin, riboflavin, niacin, B6, folate, pantothenic Acid.
  • Minerals – calcium, magnesium, zinc, selenium, iron, phosphorus, potassium, copper, manganese.

    *Here are some healthy asparagus recipes that you can cook.

Beets

  • Contain detoxifying and blood building vegetable nutrients, especially in the leaves that are high in chlorophyll. Chlorophyll is able to increase red blood cell counts.
  • Vitamins – A, C,  thiamine, riboflavin, B6, folate.
  • Minerals – calcium, copper, iron (especially in the beet leaves), magnesium, phosphorous.

Broccoli

  • Phytochemicals –

    • Quercetin – may help reduce allergy based inflammation,  help protect against cancer and help the lungs against the harmful effects of  pollution and cigarette smoke.
    • Indoles – anti-cancer properties.
    • Sulphoraphane – protects against colon cancer.
    • Lutein – reduces the risk of cataracts and macular degeneration.
  • Vitamins – A (beta carotene), C, E, K, and folate.
  • Minerals – calcium, magnesium, phosphorus, potassium.

    *Here are some healthy broccoli recipes that you can cook.

Cabbage

  • Phytochemicals –

    • Sulphoraphane – protects against colon cancer.
    • Indoles – anti-cancer properties.
  • Vitamins – A, C, E, K, thiamin, B6 and folate.
  • Minerals – calcium, iron, magnesium, manganese, phosphorus and potassium.

Carrots

  • Phytochemicals – carrots contain over 100 phytochemicals, here are just a few!

    • Beta carotene – keeps our mucous membranes intact, reduces risk of heart disease and cancer, improves immune system, helps skin from becoming dry and cracked, reduces aging, and is well known for maintaining healthy eyes.
    • Lycopene – has the ablity to reduce the risk of heart disease and prostate cancer.
    • Zeazanthin – a study has found that this chemical can lower the risk of developing rheumatoid arthritis.
    • lutein – (see broccoli).
  • Vitamins – A, C, E, K, biotin, thiamin, niacin, B6 and Folate.
  • Minerals – calcium, phosphorous, potassium and magnesium.

Celery

  • Phytochemicals –

    • Phthalides – helps lower cholesterol.
    • Coumarins – anti-cancer properties.
  • Vitamins, A, C, K, riboflavin, pantothenic acid, B6 and folate.
  • Minerals – calcium, phosphorous, potassium, magnesium, and manganese.

Cucumbers

  • Phytochemicals-

    • Caffeic acid – helps reduce water retention.
  • Vitamins – A, C, K, pantothenic acid and folate.
  • Minerals -calcium, chlorine, magnesium, manganese, molybdenum, phosphorous, potassium and silica (silica contributes to the structure of connective tissue).

Garlic

  • Phytochemicals –

    • Allium compounds – anti-cancer properties and ability to lower blood pressure.
    • Quercetin –  help reduce allergy based inflammation,  help protect against cancer and help the lungs against the harmful effects of  pollution and cigarette smoke.
  • Vitamins – C, thiamin and B6.
  • Minerals – calcium, copper, manganese and phosphorous.

Ginger

  • Phytochemicals – N/A. Although it does contain anti-inflammatory properties, and the ablilty to help calm down gastrointestinal distress.
  • Vitamins – B6.
  • Minerals – copper, magnesium, manganese and potassium.

Kale

  • Phytochemical –

    • Lutein – (see broccoli).
    • Quercetins – (see garlic).
    • em>Indoles – (see broccoli).
    • Sulphoraphane – (see cabbage).
  • Vitamins – A, C, K, thiamin, riboflavin, B6 and folate.
  • Minerals – calcium, copper, iron, phosphorous, potassium and manganese.

Lettuce

  • Phytochemicals –

    • Quercetin – (see garlic).
  • Vitamins – A, C, K, thiamin, riboflavin, B6 and folate.
  • Minerals – iron, magnesium, manganese, phosphorus, potassium.



Spinach

  • Phytochemicals –

    • Lutein – (see broccoli).
    • Zeaxanthin – (see carrots).
  • Vitamins – A, C, E, K, thiamin, riboflavin, niacin, B6 and folate.
  • Minerals – calcium, copper, iron, magnesium, manganese, phosphorous, potassium.

Tomato

  • Phytochemicals –

    • lycopene – this vegetable nutrient protects against, breast, lung, prostate and skin cancer,  and can reduce risk of heart disease.
  • Vitamins – A, C, niacin, thiamin, B6 anf folate.
  • Minerals – copper, iron, phosphorus, potassium, manganese.

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One Response to “Vegetable Nutrients Info.”

  1. Robin Weegar says:

    Thx for information.

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