Vegetable Nutrients and Uses
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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, B12, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, Phytosterols, beta Carotene, beta Cryptoxanthin, Lutein and
Zeaxanthin
Served as:
raw in salads, roasted, cooked, pickled and roasted.
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, B12, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, cooked or pickled, used in relish, can be blanched then
frozen for the winter.
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate, Phytosterols, beta Carotene, Lutein
and Zeaxanthin
Served as:
steamed or sautéed, can be blanched then frozen for the winter
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
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
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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, Zinc, Vitamin
C, B6, A, E, K Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw and shredded in cole slaw or added to a salad, cooked, or pickled.
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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
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
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.
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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, Zinc, Vitamin
C, B6. A, Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate
Served as:
raw as a garnish, used as a spice, and dried for the winter
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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
C, B6, A, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate, 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.
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
beta Carotene.
Served as:
raw with a dip, cooked in soups or stews, blanched then frozen for the
winter.
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, as a garnish, on sandwiches, and in wraps
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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, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
Phytosterols, Lutein and Zeaxanthin
Served as:
raw in salads, sandwhiches, as a garnish, cooked in soups and stews.
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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, Zinc, Vitamin
C, B6, B12, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads, as a garnish, and dried for the winter.
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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
C, B6, B12, A, E, K, Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate
Served as:
raw with a dip, shredded and added to salads, cooked in soups and stews.
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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, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate,
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.
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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
C, B6, A, E, K Thiamin, Riboflavin. Niacin, Pantothenic Acid, Folate,
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.
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Pumpkins
Great source of beta carotene, vitamin A and other carotenoids.
Carotenoids are powerful antioxidants. Pumpkin seeds are an 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
C, B6, A, E, K, Thiamin. Riboflavin,
Niacin, Pantothenic Acid, Folate, 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.
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Radishes
Radishes have a good sources of folate, 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, Zinc, Vitamin
C, B6, B12, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served in:
raw alone or in salads, cooked in stews.
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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, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, A, E, K Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate, beta Carotene, Lutein and Zeaxanthin
Served as:
raw and in salads, as a garnish, and in sandwiches or wraps.
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Rutabagas
Rutabagas are an excellant 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
C, B6, B12, A, E, K Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, beta Carotene
Served as:
raw with a dip, cooked in soups and stews. Can be blanched then frozen
for the winter.
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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
Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin
C, B6, B12, A, E, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid,
Folate, Phytosterols, beta Carotene, Lutein and Zeaxanthin
Served as:
raw in salads and sandwiches, steamed and can be blanched then frozen
for the winter.
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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
C, B6, A, E, K, Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate, 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.
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Swiss Chard
Protein:
6 g Carbohydrates: 1.3 g Fiber: 0.6 g Sodium:
77 mg Sugars: .4 g
Calcuim, Fibre, Iron, Manganese, Magnesium, Niacin, Phosphorus,
Potassium, Riboflavin, Thiamin, Vitamin C, B6, A, 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.
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Turnips
Turnips are a good source of vitamin C and fiber. Turnip greens contain
large amounts of vitamin A and and Lutein. Lutein aids in preventing
cataracts and cardiovascular disease.
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, Zinc, Vitamin
C, B6, E, K, Thiamin, Riboflavin,
Niacin, Pantothenic Acid, Folate, Phytosterols
Served as:
raw with a dip, cooked in soups and stews, deep fried as chips, can be
blanched and frozen.
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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.