Understanding Your Vegetables

Potato

•  Vitamin C: Boosts immunity, skin health

•  Potassium: Regulates blood pressure

•  Vitamin B6: Supports brain function

•  Fiber: Aids digestion

•  Magnesium: Supports muscle function

Carrot

•  Vitamin A (beta-carotene): Enhances vision, immunity

•  Vitamin K1: Supports blood clotting

•  Potassium: Maintains heart health

•  Fiber: Promotes digestive health

•  Biotin: Supports skin, hair health

Broccoli

•  Vitamin C: Strengthens immunity

•  Vitamin K: Supports bone health, clotting

•  Folate: Aids cell division

•  Calcium: Strengthens bones

•  Iron: Supports oxygen transport

Spinach

•  Vitamin A: Improves vision, skin health

•  Vitamin K: Promotes clotting, bone health

•  Folate: Supports DNA synthesis

•  Iron: Enhances red blood cell production

•  Magnesium: Aids nerve function

Tomato

•  Vitamin C: Boosts immunity

•  Vitamin A: Supports eye health

•  Potassium: Regulates fluid balance

•  Lycopene: Antioxidant, may reduce heart disease risk

•  Vitamin E: Protects cells

Lettuce (Romaine)

•  Vitamin A: Supports vision, immunity

•  Vitamin K: Aids blood clotting

•  Folate: Supports cell function

•  Potassium: Maintains heart health

•  Fiber: Promotes digestion

Corn

•  Vitamin B1 (Thiamin): Supports energy metabolism

•  Folate: Aids cell division

•  Magnesium: Supports muscle function

•  Phosphorus: Strengthens bones

•  Fiber: Improves digestion

Green Beans

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Folate: Aids DNA synthesis

•  Manganese: Supports metabolism

•  Fiber: Promotes digestive health

Cucumber

•  Vitamin K: Supports blood clotting

•  Potassium: Regulates fluid balance

•  Magnesium: Aids muscle function

•  Vitamin C: Boosts immunity

•  Water content: Hydrates body

Onion

•  Vitamin C: Supports immunity

•  Folate: Aids cell function

•  Potassium: Maintains heart health

•  Quercetin (antioxidant): Reduces inflammation

•  Sulfur compounds: Support heart health

Bell Pepper (Red/Green)

•  Vitamin C: Boosts immunity

•  Vitamin A: Supports vision

•  Vitamin B6: Aids brain function

•  Folate: Supports cell division

•  Fiber: Promotes digestion

Cauliflower

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports bone health

•  Folate: Aids DNA synthesis

•  Potassium: Regulates blood pressure

•  Fiber: Improves digestion

Kale

•  Vitamin A: Supports vision, immunity

•  Vitamin C: Boosts immunity

•  Vitamin K: Promotes clotting, bone health

•  Calcium: Strengthens bones

•  Manganese: Supports metabolism

Sweet Potato

•  Vitamin A (beta-carotene): Enhances vision, immunity

•  Vitamin C: Supports immunity

•  Manganese: Aids metabolism

•  Fiber: Promotes digestion

•  Potassium: Regulates heart health

Zucchini

•  Vitamin C: Boosts immunity

•  Vitamin A: Supports vision

•  Potassium: Maintains fluid balance

•  Manganese: Supports bone health

•  Fiber: Aids digestion

Cabbage

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Folate: Aids cell function

•  Fiber: Promotes digestive health

•  Sulfur compounds: Support detoxification

Peas

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports bone health

•  Folate: Aids DNA synthesis

•  Manganese: Supports metabolism

•  Protein: Supports muscle repair

Celery

•  Vitamin K: Supports blood clotting

•  Potassium: Regulates fluid balance

•  Folate: Aids cell function

•  Vitamin A: Supports vision

•  Fiber: Promotes digestion

Asparagus

•  Folate: Supports DNA synthesis

•  Vitamin K: Aids clotting

•  Vitamin C: Boosts immunity

•  Vitamin E: Protects cells

•  Fiber: Improves digestion

Mushrooms (White Button)

•  Vitamin D: Supports bone health

•  Selenium: Antioxidant, supports immunity

•  Vitamin B2 (Riboflavin): Aids energy production

•  Potassium: Regulates blood pressure

•  Phosphorus: Strengthens bones

Arugula

•  Vitamin A: Supports vision, immunity

•  Vitamin K: Aids blood clotting

•  Folate: Supports cell function

•  Calcium: Strengthens bones

•  Vitamin C: Boosts immunity

Artichoke

•  Vitamin C: Enhances immunity

•  Folate: Aids DNA synthesis

•  Magnesium: Supports muscle function

•  Fiber: Promotes digestion

•  Potassium: Regulates blood pressure

Beet

•  Folate: Supports cell division

•  Manganese: Aids metabolism

•  Potassium: Maintains heart health

•  Betalains: Antioxidant, reduces inflammation

•  Fiber: Improves digestion

Brussels Sprouts

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports bone health

•  Folate: Aids cell function

•  Fiber: Promotes digestion

•  Iron: Supports oxygen transport

Collard Greens

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Fiber: Aids digestion

Eggplant

•  Fiber: Promotes digestive health

•  Manganese: Supports metabolism

•  Vitamin B6: Aids brain function

•  Potassium: Regulates fluid balance

•  Nasunin: Antioxidant, protects cells

Okra

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Folate: Aids DNA synthesis

•  Magnesium: Supports nerve function

•  Fiber: Improves digestion

Radish

•  Vitamin C: Enhances immunity

•  Folate: Supports cell function

•  Potassium: Regulates blood pressure

•  Fiber: Promotes digestion

•  Sulfur compounds: Support detoxification

Turnip

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Calcium: Strengthens bones

•  Potassium: Maintains heart health

•  Folate: Supports cell division

Swiss Chard

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Promotes clotting

•  Magnesium: Aids muscle function

•  Iron: Supports red blood cells

Parsnip

•  Vitamin C: Boosts immunity

•  Folate: Aids DNA synthesis

•  Fiber: Promotes digestion

•  Potassium: Regulates blood pressure

•  Manganese: Supports metabolism

Leek

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Aids clotting

•  Folate: Supports cell function

•  Iron: Aids oxygen transport

Butternut Squash

•  Vitamin A: Enhances vision, immunity

•  Vitamin C: Boosts immunity

•  Potassium: Regulates fluid balance

•  Fiber: Improves digestion

•  Magnesium: Supports muscle function

Acorn Squash

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Potassium: Maintains heart health

•  Fiber: Promotes digestion

•  Magnesium: Aids nerve function

Spaghetti Squash

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Manganese: Supports metabolism

Watercress

•  Vitamin K: Supports clotting

•  Vitamin C: Enhances immunity

•  Vitamin A: Supports vision

•  Calcium: Strengthens bones

•  Iron: Aids red blood cells

Bok Choy

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Folate: Aids cell function

Endive

•  Vitamin A: Supports vision

•  Vitamin K: Aids clotting

•  Folate: Supports cell division

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

Fennel

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Maintains heart health

•  Calcium: Supports bone health

•  Iron: Aids oxygen transport

Rhubarb

•  Vitamin K: Supports clotting

•  Vitamin C: Enhances immunity

•  Calcium: Strengthens bones

•  Fiber: Promotes digestion

•  Potassium: Regulates blood pressure

Mustard Greens

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Vitamin K: Promotes clotting

•  Folate: Aids cell function

•  Calcium: Strengthens bones

Daikon Radish

•  Vitamin C: Enhances immunity

•  Folate: Supports cell division

•  Potassium: Regulates fluid balance

•  Fiber: Promotes digestion

•  Calcium: Supports bone health

Rutabaga

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Maintains heart health

•  Calcium: Strengthens bones

•  Magnesium: Supports muscle function

Jicama

•  Vitamin C: Enhances immunity

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

•  Magnesium: Supports nerve function

•  Iron: Aids oxygen transport

Chicory

•  Vitamin A: Supports vision

•  Vitamin K: Aids clotting

•  Folate: Supports cell function

•  Fiber: Promotes digestion

•  Manganese: Supports metabolism

Pumpkin

•  Vitamin A: Enhances vision, immunity

•  Vitamin C: Boosts immunity

•  Potassium: Regulates blood pressure

•  Fiber: Aids digestion

•  Iron: Supports red blood cells

Kohlrabi

•  Vitamin C: Boosts immunity

•  Fiber: Promotes digestion

•  Potassium: Maintains heart health

•  Vitamin B6: Aids brain function

•  Magnesium: Supports muscle function

 Dandelion Greens

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

Snow Peas

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Vitamin A: Supports vision

•  Fiber: Promotes digestion

•  Iron: Aids red blood cells

Snap Peas

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Vitamin A: Supports vision

•  Fiber: Aids digestion

•  Folate: Supports cell function

Yam

•  Vitamin C: Boosts immunity

•  Vitamin B6: Aids brain function

•  Potassium: Regulates blood pressure

•  Fiber: Promotes digestion

•  Manganese: Supports metabolism

Chayote

•  Vitamin C: Enhances immunity

•  Folate: Supports cell division

•  Fiber: Aids digestion

•  Potassium: Regulates fluid balance

•  Magnesium: Supports muscle function

Water Chestnut

•  Potassium: Regulates fluid balance

•  Vitamin B6: Aids brain function

•  Fiber: Promotes digestion

•  Manganese: Supports metabolism

•  Riboflavin: Supports energy production

Salsify

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Maintains heart health

•  Iron: Supports oxygen transport

•  Folate: Supports cell function

Bamboo Shoots

•  Vitamin B6: Aids brain function

•  Potassium: Regulates fluid balance

•  Fiber: Promotes digestion

•  Copper: Supports iron absorption

•  Vitamin E: Protects cells

Fiddlehead Ferns

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Iron: Aids oxygen transport

•  Fiber: Promotes digestion

•  Manganese: Supports metabolism

Taro

•  Vitamin E: Protects cells

•  Vitamin B6: Aids brain function

•  Potassium: Regulates blood pressure

•  Fiber: Promotes digestion

•  Magnesium: Supports muscle function

Romanesco

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Fiber: Aids digestion

•  Folate: Supports cell function

•  Potassium: Regulates fluid balance

Purslane

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Omega-3 fatty acids: Support heart health

•  Magnesium: Aids muscle function

•  Iron: Supports red blood cells

Radicchio

•  Vitamin K: Supports clotting

•  Vitamin C: Boosts immunity

•  Folate: Aids cell function

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

Scallion

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Vitamin A: Supports vision

•  Folate: Aids cell function

•  Fiber: Promotes digestion

Shallot

•  Vitamin C: Boosts immunity

•  Vitamin B6: Aids brain function

•  Folate: Supports cell function

•  Potassium: Regulates fluid balance

•  Iron: Aids oxygen transport

Broccolini

•  Vitamin C: Boosts immunity

•  Vitamin A: Supports vision

•  Vitamin K: Promotes clotting

•  Folate: Aids cell function

•  Calcium: Strengthens bones

Celeriac

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Phosphorus: Strengthens bones

•  Fiber: Promotes digestion

•  Potassium: Regulates blood pressure

Mizuna

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

Tatsoi

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Supports clotting

•  Calcium: Strengthens bones

•  Folate: Aids cell function

Nopales (Cactus)

•  Vitamin C: Boosts immunity

•  Calcium: Strengthens bones

•  Magnesium: Supports muscle function

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

Jerusalem Artichoke

•  Iron: Supports red blood cells

•  Potassium: Regulates blood pressure

•  Fiber: Aids digestion

•  Vitamin B1: Supports energy metabolism

•  Phosphorus: Strengthens bones

Amaranth Greens

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

•  Magnesium: Supports muscle function

Sorrel

•  Vitamin C: Enhances immunity

•  Vitamin A: Supports vision

•  Iron: Aids oxygen transport

•  Magnesium: Supports muscle function

•  Fiber: Promotes digestion

Malabar Spinach

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Iron: Aids red blood cells

•  Calcium: Strengthens bones

•  Magnesium: Supports nerve function

Lamb’s Quarters

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

•  Magnesium: Supports muscle function

Sea Kale

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Calcium: Strengthens bones

•  Fiber: Promotes digestion

•  Folate: Aids cell function

Cardoon

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Calcium: Strengthens bones

•  Magnesium: Supports muscle function

•  Folate: Supports cell function

Burdock Root

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

•  Magnesium: Supports muscle function

•  Iron: Aids oxygen transport

•  Vitamin B6: Aids brain function

Horseradish

•  Vitamin C: Boosts immunity

•  Folate: Supports cell function

•  Calcium: Strengthens bones

•  Potassium: Regulates blood pressure

•  Fiber: Aids digestion

Lotus Root

•  Vitamin C: Enhances immunity

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

•  Phosphorus: Strengthens bones

•  Copper: Supports iron absorption

Skirret

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Folate: Supports cell function

•  Iron: Aids oxygen transport

Cassava

•  Vitamin C: Enhances immunity

•  Folate: Supports cell division

•  Magnesium: Supports muscle function

•  Potassium: Regulates blood pressure

•  Fiber: Promotes digestion

Plantain (Green)

•  Vitamin A: Supports vision

•  Vitamin C: Boosts immunity

•  Potassium: Regulates fluid balance

•  Fiber: Aids digestion

•  Magnesium: Supports muscle function

Bitter Melon

•  Vitamin C: Enhances immunity

•  Vitamin A: Supports vision

•  Folate: Aids cell function

•  Iron: Supports red blood cells

•  Fiber: Promotes digestion

Oca

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Iron: Supports oxygen transport

•  Phosphorus: Strengthens bone

Ulluco

•  Vitamin C: Enhances immunity

•  Fiber: Promotes digestion

•  Potassium: Regulates fluid balance

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

Mashua

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Vitamin B6: Aids brain function

•  Iron: Supports oxygen transport

Chinese Broccoli (Gai Lan)

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Folate: Aids cell function

Chinese Cabbage (Napa)

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Folate: Aids cell function

•  Calcium: Strengthens bones

•  Fiber: Promotes digestion

Komatsuna

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

•  Vitamin K: Promotes clotting

Winged Bean

•  Vitamin C: Boosts immunity

•  Protein: Supports muscle repair

•  Fiber: Aids digestion

•  Iron: Supports red blood cells

•  Potassium: Regulates fluid balance

Yardlong Bean

•  Vitamin C: Enhances immunity

•  Vitamin A: Supports vision

•  Fiber: Promotes digestion

•  Folate: Aids cell function

•  Magnesium: Supports muscle function

Tindora (Ivy Gourd)

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Iron: Supports red blood cells

•  Potassium: Regulates fluid balance

•  Vitamin A: Supports vision

Drumstick (Moringa)

•  Vitamin C: Enhances immunity

•  Vitamin A: Supports vision

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

•  Potassium: Regulates blood pressure

Galangal

•  Vitamin C: Boosts immunity

•  Iron: Supports red blood cells

•  Potassium: Regulates fluid balance

•  Fiber: Aids digestion

•  Magnesium: Supports muscle function

Lemongrass

•  Vitamin C: Enhances immunity

•  Iron: Aids oxygen transport

•  Folate: Supports cell function

•  Potassium: Regulates fluid balance

•  Manganese: Supports metabolism

Wasabi

•  Vitamin C: Boosts immunity

•  Fiber: Aids digestion

•  Potassium: Regulates blood pressure

•  Calcium: Strengthens bones

•  Magnesium: Supports muscle function

Chrysanthemum Greens

•  Vitamin A: Supports vision

•  Vitamin C: Enhances immunity

•  Vitamin K: Promotes clotting

•  Calcium: Strengthens bones

•  Iron: Aids oxygen transport

Mung Bean Sprouts

•  Vitamin C: Boosts immunity

•  Vitamin K: Supports clotting

•  Folate: Aids cell function

•  Fiber: Promotes digestion

•  Iron: Supports red blood cells

Alfalfa Sprouts

•  Vitamin K: Supports clotting

•  Vitamin C: Enhances immunity

•  Folate: Aids cell function

•  Manganese: Supports metabolism

•  Fiber: Promotes digestion

Broccoli Sprouts

•  Vitamin C: Boosts immunity

•  Vitamin A: Supports vision

•  Sulforaphane: Antioxidant, supports detoxification

•  Folate: Aids cell function

•  Vitamin K: Promotes clotting

Radish Sprouts

•  Vitamin C: Enhances immunity

•  Folate: Supports cell function

•  Vitamin A: Supports vision

•  Iron: Aids oxygen transport

•  Fiber: Promotes digestion