Thecarrot (español: zanahoria) is an humble root vegetable favored by Bugs Bunny and generations of parents. You can eat carrots raw or cooked. They are weight-loss-friendly and have been linked to lower cholesterol levels and improved eye health. Carotene antioxidants have been linked to a reduced risk of cancer. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.
alpha carotene 2,120 mcg beta carotene 5,055 mcg calcium 20.1 mg calories 25 carbohydrates 5.8 g copper 18% DV fiber 1.7 g folate 11.6 mcg iron 15% DV magnesium 30% DV vitamin A 509 mcg vitamin E 0.4 mg vitamin K 8.1 mcg
The nopal cactus, native to Mexico, is commonly known in English as the prickly pear cactus (español: nopal y tuna). It is known for high antioxidant, vitamin, and mineral content. Nopales are the pads of the nopal cactus. Sauteed nopales can be added to many dishes, such as salads, quesadillas or scrambled eggs. The sweet and colorful prickly pears, called tunas in Spanish, are delicious just as they are. Just peel and eat. The prickly pear fruit contains the flavonoids kaempferol and quercetin, which are antioxidant and anti-inflammatory.
Cabbage(español: col, repollo) (comprising several cultivars of Brassicaoleracea) is a leafy green, red (purple), or white (pale green) biennialplant grown as an annual vegetable crop for its dense-leaved heads. It is closely related to broccoli and cauliflower; Brussels sprouts; and Savoy cabbage. Cabbage can be eaten raw, steamed, or pickled, as in sauerkraut or kimchi. It is low in calories and rich in nutrients, especially Vitamins K and C.
Nutrition Facts: 100 g (3.5 oz) OF CABBAGE CONTAINS
calcium 4% DV calories 25 carbohydrates 5.8 g fiber 2.2 g folate 43 µg (11% DV) iron 4% DV manganese 8% DV protein 1.28 g vitamin B6 0.124 mg (10% DV) vitamin C 36.6 mg (44% DV) vitamin K 76 µg (72% DV)
An apple is a sweet, edible fruit produced by an apple tree (Malus domestica). Apple trees, which originated in Central Asia, are cultivated worldwide. Its wild ancestor, Malus sieversii, is still found today. There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Trees and fruit are prone to a number of fungal, bacterial and pest problems, which can be controlled by organic and non-organic means. In 2010, the fruit’s genome was sequenced as part of research on disease control and selective breeding in apple production. Apples are rich in simple sugars, such as fructose, sucrose, and glucose. Despite their high carb and sugar contents, their glycemic index (GI) is low, ranging 29–44.
Quinoa (/ˈkiːnwɑː/ from Quechua kinwa or kinuwa) Chenopodium quinoa is a pseudocereal, a flowering plant related to spinach and amaranth. The gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains. It originated in the Andean region of northwestern South America and was first eaten by human beings in the regions known today as Peru and Bolivia around three thousand years ago. The United Nations declared 2013 The International Year of Quinoa because of its nutrient value and potential to contribute to food security worldwide. Quinoa can be sprinkled on salads, added to soups and stir fries, eaten alone or combined with oatmeal and other grains as a cereal.
The Brussels Sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leaf vegetables are typically half and inch to one-and-a-half inches in diameter and look like miniature cabbages. They have long been popular in Brussels, Belgium, and may have gained their name there. Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. They contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health. Because of their high fiber content, they promote regularity, support digestive health and reduce the risk of heart disease and diabetes. They are very high in Vitamin K, which is important for blood clotting and bone metabolism. The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable. They are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides. Brussels sprouts can be roasted, boiled, sautéed or baked. They are a good addition to pasta or stir-fries.
Brazil nut (Bertholletia excelsa) is a South American tree in the familyLecythidaceae. Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E. Among the claims for Brazil nuts are that they may support thyroid, heart, and brain function, and reduce inflammation.
WARNING: Individual intake should be limited to one to three a day because excessive amounts of selenium have been linked to increased risk of diabetes and prostate cancer.
The black-eyed pea (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed peas get their name from their appearance. They’re cream-colored with a little black spec that resembles an eye. Although their name would make you think they’re a type of pea, black-eyed peas are actually beans. Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A. Black-eyed peas have high levels of dietary fiber, which helps to promote regular bowel movements and improve digestive health. They are high in iron and in folate, a B vitamin needed to make normal red blood cells. Low levels of folate can cause anemia. Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. They are surprisingly high in vitamin A, with more than one-fourth of your daily vitamin A needs in one cup. Vitamin A helps maintain healthy skin and mucus membranes, and it produces the pigments in the retina of the eye. They are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.
The jackfruit (Artocarpus heterophyllus), also known as jack tree, is a species of tree in the fig, mulberry, and breadfruit family. Its origin is in the region between the WesternGhats of southern India and the rainforests of Malaysia. Jackfruit is a common ingredient in South and SoutheastAsian cuisines. It is available internationally canned or frozen and in chilled meals as are various products derived from the fruit such as noodles and chips. Claims for jackfruit are that it may help regulate blood sugar, protect against disease with antioxidants, prevent skin problems, and promote heart health.
Guava is a tropical fruit cultivated in many tropical and subtropical regions. Psidium guajava is a small tree in the myrtle family, native to Mexico, Central America. Guavas are typical Myrtoideae, with tough dark leaves and white flowers with five petals and numerous stamens. The fruits are many-seeded berries. I was a newlywed and had just moved to Guadalajara, Mexico, when I tasted my first guayaba. I was hooked. When ripe, the guayaba, or guava, is very sweet and delicious, peeling, seeds and all. Just wash and eat it like an apple. They are also made into a popular candy called ate. (pronounced ah-tay). Guayabate is one of my favorite sweets. Among the claims for guavas are that they improve heart health; help lower blood sugar levels; relieve painful symptoms of menstruation; benefit the digestive system; are good for your skin; may aid weight loss; may have an anticancer effect; help boost immunity.