PLANT FOOD FACTS ~ Kiwi

Kiwis are exceptionally high in vitamin C. A 3.5-ounce (100-gram) kiwi provides more than 80% of the average daily vitamin C requirement.

PLANT FOOD FACTS ~ Kale

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes.

NUTRIENT ~ Vitamin B12

Vitamin B12 the only vitamin that cannot be sourced from a whole-food plant-based diet. Deficiency symptoms may take five years or more to develop in adults. I prefer to be sure I’m covered by taking a daily supplement.

PLANT FOOD FACTS ~ Jicama

One cup of jicama provides 44% of the recommended daily intake (RDI) of Vitamin C. With its mild taste and crunchy texture, it is an excellent addition to any salad.

RECIPE ~ Oatmeal Cookies

These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see the Vegan Options for Baking page.

NUTRIENT ~ Chromium

Chromium is an essential mineral that the body needs in trace amounts. Whole grains, broccoli, apples, bananas, and brewer’s yeast.

NUTRIENT ~ Zinc

Zinc is an essetial nutrient that aids growth and immune function and reduces inflammatio.

PLANT FOOD FACTS ~ Arugula

This delicious green is nutrient-dense, high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat while high in calcium, potassium, folate, Vitamin C and Vitamin K.