The science folks keep saying “eat your fruits and vegetables, they’re good for you.” Not specific enough? Here are some nutritional highlights from our farm produce A-Z that can help you feel a little more informed when you’re chewing on that kohlrabi.
Arugula: AKA “rocket,” arugula is high in vitamins K and A, and is good for your liver! Young, spring arugula tends to be sweet and as it ages, can get spicy.
Asparagus: Asparagus is high in fiber and vitamin K. Don’t be alarmed if your pee smells after eating! It will go away.
Basil: Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.
Beans Dry beans are high in fiber, folate, and protein. Green beans are high in vitamins A, C and K.
Beets: High in folate, contain some micronutrients. They have polyphenols which can help with blood pressure. Beets also tonify the blood.
Berries –Berries are high in fiber and antioxidants which help control free radicals in the body. They may help stabilize insulin levels, especially blueberries which are low on the glycemic index.
Broccoli & Cauliflower – Very high in vitamins C and K and fiber.
Cabbage – Also high in vitamins C and K and fiber and may lower cancer risk. Can be goitrogenic (cause goiters) if consumed raw in large quantities. Best to cook, lightly steam or salt.
Carrots – Very high in Vitamin A, or beta carotene. Best absorbed with fat.
Celery – High in insoluble fiber and water content, celery can help clean the gut. Highest in vitamin K.
Cilantro: AKA coriander: Contains quercitin which serves as a powerful antioxidant and can help the body detox heavy metals.
Collard Greens: These are high in vitamins A,C,E and K as well as calcium and magnesium.
Corn – Fresh corn contains lutein and zeaxanthin which can promote eye health. Complex carbohydrates can help support the gut.
Cucumber – Not a log going on here nutritionally but they do have some potassium and small amounts of vitamins K and C. Low in Calories and high in water content.
Dill: High in potassium and magnesium. Contains essential oils that help with insomnia and aid digestion.
Eggplant – High fiber, low calorie food. Rich in antioxidants to protect from free radical damage.
Fennel: High in potassium and vitamin A. Also contains calcium, micronutrients zinc and copper.
Garlic – High in vitamins B6 and C, manganese. Contains high amounts of allicin, a potent antimicrobial phytochemical. Strengthens the immune system. Allicin content quickly declines when cooked. If using medicinally, use the raw form.
Hot Peppers – These guys are high in vitamin C, and contain capsaicin, a thermogenic phytochemical that can rev your metabolism, help with blood circulation and boost your immune system.
Husk Cherries: Related to the tomatillo, these fruits are high in vitamins C, A, B1-3 and B12. Great for the immune system, for the skin and eyes. Best eaten with fat to absorb that vitamin A (vitamins A,D,E and K are fat soluble vitamins).
Kale: Vitamins A,C, E. Lutein and zeaxanthin (helps give it that nice dark green color) for protection against macular degeneration (eye health). Fiber, protein, even Omega 3 fatty acids!
Kohlrabi: High in vitamins A, C, E and K. Potassium, calcium and fiber.
Leeks: In the allium family with garlic and onions, leeks are a good source of dietary fiber, vitamin B6, iron and magnesium, and a very good source of folate as well as vitamins A, C, and K. Contain many flavonoid antioxidants Have antioxidants, antimicrobial properties, and liver-protecting properties.
Lettuce –Vitamins A, C, E K and magnesium are generally found in head lettuces.
Melons –Most melons are rich in vitamins A, C, E, potassium. Watermelons contain lycopene (gives them that red color), in larger amounts than can be found in tomatoes.
Mint: Contains vitamin C, folate, and manganese. A helpful digestive aid, and can help freshen the breath instantly.
Okra: Vitamins A, C, K, folate, magnesium, potassium and calcium. The mucilage in okra is soothing to the gut lining and has been found to bind with toxins, aiding the liver’s functions.
Onions – Also in the allium family, they have that allicin compound which is antimicrobial. They have been used as an anti-inflammatory, and have been known to help boost the immune system.
Parsley: Much more than an herb! High in vitamin K. Has bioflavinoids that have been known to help prevent cancer. It also contains apigenin, a natural compound that has been known to decrease tumor size in aggressive breast cancers. Freshens that stanky breath too, and aids digestion.
Peas: High in vitamins A, C and K, folate, and minerals calcium and magnesium. Also fairly high in protein.
Sweet Peppers: High in vitamins A, C, B6, folate as well as phosphorus.
Potatoes & Sweet Potatoes –Sweet: High in vitamin A, beta-carotene, magnesium, low glycemic load (contrary to what the name suggests). White potatoes: have protein, vitamin C, fiber. Higher glycemic load.
Pumpkins: High in vitamin A, C and riboflavin. Also high in fiber and can help with stomach aches. Fresh is best and canned, unsweetened is a next best step. If your pup is having problems eliminating, or has backed up anal glands, adding cooked pumpkin to their food can help.
Radishes: Good source of vitamin C, riboflavin, copper, magnesium..
Rosemary: Very medicinal herb! High in vitamin A. There’s also fiber, copper, calcium, and magnesium, and an abundance of B vitamins, such as pantothenic acid, pyridoxine, riboflavin, folates, useful for DNA synthesis and for women just prior to conception, which helps prevent neural tube defects in newborns. (Mercola) Used as a potent antibacterial, antifungal aide. Also used to help with memory loss.
Sage: High in vitamins and minerals. Contains apigenin which has been proven to help fight cancer cells, improves bone health with high amounts of vitamin K, very good for the skin if used topically. Anti-inflammatory, anti-microbial.
Scallions: In that allium family so antiviral, -microbial and -bacterial. Allicin helps lower blood pressure.
Spinach: High in vitamin C, folate, iron, antioxidants, calcium. Zeaxanthin (for eye health).
Strawberries: High in vitamin C, and folic acid.
Summer Squash: High in folate, vitamin A and a high water content.
Swiss Chard: High in vitamins A, K and C. Also iron, potassium, magnesium and dietary fiber.
Winter Squash: More nutritious than summer squash: high in fiber, vitamin C, beta-carotene.
Tarragon: The carotenoids in tarragon have shown to help with sleep. The oils in tarragon help to trigger digestion and aide in digestion, as well as help lessen toothaches.. Also antimicrobial and has been known to help encourage menstruation.
Tomatillos: ”Little tomatoes.”Good source of dietary fiber, potassium and manganese, vitamin C, and K. Compared to tomatoes, tomatillos have a few more calories, fat and protein per ounce. Helps with inflammation and can prevent formation of blood vessels and tumors that promote cancer growth (Mercola MD).
Tomatoes (slicer and cherry) – Excellent source of fiber, vitamins A, C and K and manganese. Also vitamins E, B6, niacin thiamin and magnesium. Lycopene in tomatoes helps to decrease oxidative stress and risk of osteoporosis.
Salad Turnip: Similar to the radish, salad turnips are rich in vitamin C, folic acid and potassium as well as low in calories and high in dietary fiber.
Turnips: High in vitamins C, low in calories. Also contains brassinin, a plant compound which has been found to help the risk of colorectal and lung cancer.
Zucchini: Very low in calories and high in fiber and water content. Zucchini is rich in flavonoid antioxidants such as xeaxanthin, carotenes and lutein which play a role in slowing the aging process. Has more potassium than a banana, helping balance electrolytes and moderate blood pressure.
Resources: FDA, Healthline, SELF Nutrition Data, University Health News Daily, Mercola, Medical News Today, Dr. Axe.