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Vegetables

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Food

Nutrients

Benefits

Tomatoes

  • Calcium
  • Magnesium
  • Phosphorus
  • Beta-Carotene
  • Folic Acid
  • Vitamin C
  • Contain over 90 per cent water
  • Antiseptic
  • Alkaline
  • Raw tomatoes reduce liver inflammation
  • Eating large quantities can interfere with calcium

Asparagus

  • Phosphorus
  • Potassium
  • Folic acid
  • Beta-carotene
  • Vitamin C
  • Vitamin K
  • Contain asparagines, which stimulates the kidneys
  • Mild laxative
  • Antibacterial
  • Caution: contains purine – avoid if you suffer from gout

Aubergine (Eggplant)

  • Calcium
  • Phosphorus
  • Beta-carotene
  • Folic acid
  • Clean blood
  • Prevent strokes and haemorrhages
  • Protect arteries damaged by cholesterol

Beetroot

  • Calcium
  • Magnesium
  • Iron, Phosphorus
  • Potassium
  • Manganese, Folic acid
  • Vitamin C
  • Excellent intestinal cleanser
  • Good blood builder
  • Detoxify liver and gall bladder

Broccoli

  • Calcium
  • Magnesium
  • Vitamin B3
  • Vitamin B5
  • Beta-carotene
  • Phosphorus
  • High in vitamin C
  • Folic acid
  • Anti-cancer
  • Antioxidant
  • Intestinal cleanser
  • Excellent source of fiber
  • Antibiotic
  • Antiviral (from sulphur)
  • Stimulates liver
  • A perfect food

Brussels sprouts

  • Calcium, Magnesium
  • Iron, Phosphorus
  • Potassium
  • Beta-carotene
  • Vitamin B3
  • Vitamin B6
  • Vitamin C, vitamin E
  • Folic acid
  • Antioxidant
  • Anti-cancer
  • Antibacterial and Antiviral
  • Support pancreatic function
  • Contain indoles, which protect against breast and colon cancer
  • Help guard against colon cancer (as does broccoli)

Cabbage

  • Calcium, Magnesium
  • Potassium
  • Phosphorus
  • Beta-carotene
  • Folic acid, Vitamin C
  • Vitamin E, Vitamin K
  • Iodine
  • Eaten raw, it detoxifies the stomach and upper colon
  • Improves digestion
  • Stimulates the immune system
  • Kills bacteria and viruses
  • Anti-cancer and Antioxidant

Carrots

  • Calcium
  • Magnesium
  • Potassium
  • Phosphorus
  • Beta-carotene
  • Superb detoxifier
  • Excellent food for the health of the liver and digestive tract
  • Carrots help kidney function and kill bacteria and viruses

Cauliflowers

  • Calcium
  • Magnesium
  • Folic acid
  • Potassium
  • Boron
  • Beta-carotene
  • Vitamin C
  • Help purity the blood
  • Good for bleeding gums, kidney and bladder disorders, high blood pressure and constipation
  • Anti-cancer
  • Antioxidant

Celeriac

  • Calcium
  • Magnesium
  • Potassium
  • Vitamin C
  • Diuretic
  • Good for kidney stones and arthritis
  • Beneficial to the nervous and lymphatic systems

Celery

  • Beta-carotene
  • Folic acid
  • Vitamin B3
  • Sodium
  • Contains coumarins, which have good anti-cancer properties
  • Lowers blood pressure, can help migraines
  • Aids digestion
  • Prevents fermentation
  • Helps arthritic joints
  • Prevents calcium deposits

Cucumbers

  • Potassium
  • Beta-carotene
  • Diuretic
  • Laxative
  • Dissolve the uric acid that causes kidney and bladder stones
  • Help digestion
  • Regulate blood pressure

Fennel

  • Calcium
  • Magnesium
  • Phosphorus, Sodium
  • Folio acid, Vitamin C
  • Potassium
  • Rich in phyto-oestrogens
  • Anti-spasmodic
  • Relieves intestinal cramps and stomach pain
  • Beneficial during the menopause
  • Digests fats well
  • Useful in obesity and weight control

Globe artichokes

  • Calcium, Magnesium
  • Phosphorus
  • Potassium, Sodium
  • Folic acid
  • Beta- carotene
  • Vitamin B3, Vitamin C
  • Vitamin K
  • Diuretic
  • Digestive
  • Contain inulin, which stimulates bacteria in the gut
  • Support and cleanse the liver
  • Promote bile flow
  • Lower cholesterol

Leeks

  • Potassium
  • Vitamin K
  • Calcium
  • Folic acid
  • Vitamin A
  • Cleansing
  • Diuretic
  • Eliminate uric acid in gout

Lettuce

  • Beta carotene
  • Magnesium
  • Potassium
  • Folic acid
  • Anti –spasmodic
  • Contains silicon which supports bones, joints, arteries and connective tissue

Mushrooms

  • Calcium
  • Iron, magnesium
  • Vitamin B3
  • Vitamin B5
  • Folic acid
  • Zinc
  • Thin the blood
  • Lower cholesterol
  • Support immune function
  • Shiitake mushrooms contain a potent anti-cancer element

Okra

  • Calcium
  • Magnesium
  • Phosphorus
  • Folic acid
  • Vitamin B3
  • Potassium
  • Beta carotene
  • Soothing to the intestinal tract
  • Beneficial for IBS, bloating and gas

Olives

  • Calcium
  • Iron
  • Beta-carotene
  • Easily digested
  • Beneficial for liver and gall bladder
  • Increasing secretion of bile
  • Stimulate peristalsis

Onions

  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Beta carotene
  • Folic acid
  • Quercetin
  • Antiseptic
  • Anti-spasmodic
  • Antibiotic
  • Reduce spasms in asthma
  • High capability for detoxifying-remove heavy metals and parasites

Palm hearts

  • Beta-carotene
  • Vitamin E
  • Antibacterial
  • Excellent for skin and hormonal health
  • Should be eaten in raw form (usually available in cans) and not cooked, because cooking releases toxins

Parsnips

  • Potassium
  • Phosphorus
  • Folic acid
  • Calcium
  • Magnesium
  • Diuretic
  • Support kidneys and spleen
  • Detoxify and cleanse the body
  • Improve bowel action

Peas

  • Calcium
  • Magnesium
  • Phosphorus
  • B vitamins
  • Folic acid
  • Potassium
  • Zinc, Iron
  • Good source of vegetable protein
  • Tone the stomach and aid liver function

Peppers

  • Potassium
  • Beta-carotene
  • Vitamin B
  • Vitamin C
  • Folic acid
  • Antibacterial
  • Stimulant
  • Normalize blood pressure
  • Improve circulatory system
  • Boost secretion of saliva and stomach acid
  • Help peristalsis

Potatoes

  • Potassium
  • Vitamin B3
  • Folic acid
  • Vitamin C
  • Potato juice is very cleansing
  • Benefiting the liver and muscles
  • Providing energy

Radishes

  • Calcium
  • Magnesium
  • Potassium
  • Phosphorus
  • Beta-carotene
  • Folic acid
  • Vitamin C
  • Expectorant
  • Dissolve excess mucus or phlegm
  • Clear sinuses and sore throats
  • Aid production of digestive juices, particularly when eaten with starches.

Sea vegetables

  • Calcium, iron
  • Potassium
  • Sea vegetables are seaweeds such as kelp, carrageen and samphire
  • Highest source of these minerals
  • Excellent for cardiovascular and nervous systems
  • Cleanse the body of toxins
  • Aid digestion
  • A perfect food for vegetarians

Spinach

  • Beta-carotene
  • Folic acid
  • Potassium, Iron
  • Vitamin B6
  • Vitamin C, Calcium
  • Magnesium
  • Anti-cancer
  • Regulates blood pressure
  • Boosts the immune system
  • Supports bone health

Spirulina

  • Phosphorus, potassium
  • Sodium, vitamin b3
  • Gamma-linoleic acid
  • Beta-carotene
  • Spirulina are nutrient- rich algae available as a dry powder
  • Can be added to soups and vegetable juices
  • Easily digested
  • Perfect protein
  • Benefit cell regeneration
  • Reverse ageing
  • Protect kidneys from the by-products of medicines
  • Fight tumours
  • Anti-fungal
  • Antibacterial

Squash

  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Vitamin C
  • Beta-carotene
  • Highly alkaline
  • Relieve acidosis of the liver and blood
  • Eating the seeds expels roundworms and tapeworms

Sweet potatoes

  • Calcium
  • Magnesium
  • Potassium
  • Folic acid
  • Vitamin C
  • Vitamin E
  • Phosphorus
  • Beta-carotene
  • Easily digestible and highly nutritious
  • Excellent for inflammation of the digestive tract, ulcers and poor circulation
  • Detoxifying — bind to heavy metals and remove them from the body

Turnips

  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Folic acid
  • Vitamin C
  • Eaten raw, turnips aid digestion, and clean the teeth
  • Alkaline, so help purify the body
  • May cause gas if digestion is weak
  • Help clear the blood of toxins

Watercress

  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Vitamin C
  • Beta-carotene
  • Diuretic
  • Breaks up kidney or bladder stones
  • One of the best foods for purifying the blood and relieving phlegm
  • High iodine content
  • Stimulates thyroid

Yams

  • Calcium
  • Magnesium
  • Phosphorus
  • Vitamin C
  • Potassium
  • Folic acid
  • Anti-arthritic
  • Anti-spasmodic
  • Diuretic, tonifying
  • Bind to heavy metals to aid detoxification
  • Excellent for symptoms of IBS, PMS and menopause
  • Regulate oestrogens