Category: PLANT FOOD FACTS

Botanical and nutritional information about plant-based foods.

Posted in PLANT FOOD FACTS

LETTUCE

Posted on by Mary Ann Lesh

Lettuce is rich in antioxidants, folates, and Vitamins A and K.

Lettuce (Lactuca sativa) (Spanish: lechuga) is a popular leafy vegetable in the daisy family. It ranges in color from yellow to dark green, and some varieties have reddish hues. Lettuce is a major ingredient in salads, and it is a healthy addition to wraps, soups, and sandwiches. Romaine and iceberg are the most common types in western cuisine, but there are many more varieties with unique flavors and nutritional properties. Most types of lettuce are rich in Vitamin K, folates, and antioxidants.

  • Crisphead lettuce, widely known as iceberg lettuce, is light, crunchy, and full of nutrients like folate and vitamin K.
  • Romaine’s long, crisp leaves are popular for Caesar salads. It’s high in folate, potassium, antioxidants, and vitamins A and K.
  • Butterhead lettuce has soft leaves and looks similar to cabbage. It’s particularly high in iron and vitamins A and K.
  • Leaf lettuce has crisp, ruffled leaves. Both green and red types are high in folate, manganese, and vitamins A and K. Red leaf lettuce is higher in antioxidants.
3.5 oz (100 g)ICEBERGROMAINEbutterheadLEAF LETTUCE
CALORIES14171315
FIBER1 g2 g1 g1 g
PROTEIN1 g1 g1.5 g2 g
IRON2% DV5% DV8% DV5% DV
MANGANESE5.4 DV7% DV8% DV11% DV
POTASSIUM3% DV5% DV5% DV4% DV
VITAMIN A (RETINOL)3% DV48% DV18% DV41% DV
VITAMIN B9 (FOLATE)7% DV34% DV18% DV10% DV
VITAMIN C3% DV4% DV4% DV10% DV
VITAMIN K20% DV48% DV85% DV105% DV
DV is the percent of the total daily allowance (or requirement) of a substance that one serving of the food provides.

SOURCE: HEALTHLINE
sweet potatoes
Posted in PLANT FOOD FACTS

SWEET POTATO

Posted on by Mary Ann Lesh

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber. Sweet potato health benefits include antioxidant, anti-inflammatory and liver-protecting activity, cardiovascular protection, anticancer properties and improvement in neurological and memory capacity, metabolic disorders, and intestinal barrier function.

The sweet potato is a dicotyledonous plant in the morning glory family, They come in a variety of sizes and colors, including orange, white, and purple. They can be baked, boiled, or roasted.

1 cup or 200 g of sweet potato with skin contains%DV
CARBOHYDRATE41 G
CALORIES180
FAT0.3 G
FIBER6.6 G
PROTEIN4 G
COPPER36%
MANGANESE43%
POTASSIUM20%
VITAMIN A (RETINOL)213%
VITAMIN B3 (NIACIN)19%
VITAMIN B5 (PANTOTHENIC ACID)35%
VITAMIN B634%
VITAMIN C44%
SOURCE: HEALTHHLINEs
Posted in PLANT FOOD FACTS

FAVA BEAN (Habas)

Posted on by Mary Ann Lesh

Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.

Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure.

Nutrition: 3.5 oz (100 g) fava beans%DV
CARBOHYDRATE58.29 G
CALORIES341
FAT1.53 G
FIBER25 G
PROTEIN26.12 G
VITAMIN B1 (THIAMINE)41%
VITAMIN B2 (RIBOFLAVIN)28%
VITAMIN B3 (NIACIN)19%
VITAMIN B628%
VITAMIN B9 (FOLATE)106%
CALCIUM10%
COPPER41%
IRON52%
MAGNESIUM54%
MANGANESE77%
PHOSPHOROUS60%
POTASSIUM23%
SELENIUM12%
ZINC33%
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

WALNUT

Posted on by Mary Ann Lesh

Walnuts are an excellent source of OMEGA-3 and OMEGA-6 FATTY ACIDS, COPPER, PHOSPHOROUS, VITAMIN B6, MANGANESE, ELLAGIC ACID, CATECHIN, MELATONIN, and PHYTIC ACID. Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, regulation of body clock. Walnuts are richer in polyunsaturated fats than most other nuts. The most abundant one is an omega-6 fatty acid called linoleic acid. They are the only nuts that contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA), which is beneficial for heart health and helps reduce inflammation and improve the composition of blood fats. Walnuts are very healthy, but some people are allergic and must avoid them. Phytic acid may impair mineral absorption, though this is usually of no concern to people who eat a balanced diet.

Walnuts (Juglans regia) are a tree nut belonging to the walnut family. They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. Even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet.

Posted in PLANT FOOD FACTS

SPINACH

Posted on by Mary Ann Lesh

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Spinach is typically safe to consume as part of a well-rounded, nutritious diet, but some people may benefit from limiting their intake of this vegetable. Spinach is rich in dietary oxalate, which can increase a person’s risk of kidney stones. The high oxalate content may be reduced by steaming. Spinach contains:

  • Alpha-lipoic acid
    • an antioxidant which lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.
  • Vitamin K
    • Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Vitamin K acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
  • Protein and carbohydrates.
    • Most of the calories from protein and carbohydrates, which play important roles in the body, from maintaining eye health to reducing inflammation.
  • Chlorophyll
    • Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower risk of cancer.
  • Potassium
    • It can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.
  • Fiber and water
    • Both help prevent constipation and promote a healthy digestive tract.
  • Vitamin A
    • It moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. A buildup of this oil can lead to acne. Vitamin A is necessary for the growth of all bodily tissues, including skin and hair.
  • Vitamin C
    • It is crucial for building and maintaining collagen, which provides structure to skin and hair.
  • Iron
    • Iron deficiency is a common cause of hairloss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.
1 cup of spinach contains%DV
CALORIES7
PROTEIN0.86G
CALCIUM29.7MG
IRON0.81G
MAGNESIUM24MG
POTASSIUM167MG
VITAMIN A (RETINOL)141MCG
VITAMIN B9 (FOLATE)58MCG
SOURCE: MEDICAL NEWS TODAY / WIKIPEDIA
Posted in PLANT FOOD FACTS

PAPAYA

Posted on by Mary Ann Lesh

Rich in VITAMIN A, VITAMIN C, POTASSIUM, VITAMIN B9, LYCOPENE (antioxidant) and PAPAIN (enzyme).

Papaya is the fruit of the Carica papaya plant, which originated in Central America and Southern Mexico. Papaya contains papain, an enzyme which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years. If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating — especially during pregnancy, as the unripe fruit is high in latex, which can stimulate contractions.

  • Some benefits of papaya:
    • Neutralizes free radicals. Papayas contain healthy antioxidants known as carotenoids — particularly one type called lycopene. The body absorbs these beneficial antioxidants better from papayas than other fruits and vegetables Free radicals are reactive molecules created during your body’s metabolism. They can promote oxidative stress, which can lead to disease. Antioxidants like the carotenoids found in papayas, can neutralize free radicals.
    • Helps prevent diabetes, hypothyroidism, liver disease, and Alzheimer’s. Some studies have noted that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease.. Many researchers believe that excessive free radicals in the brain are an important factor in Alzheimer’s disease. In one study, people with Alzheimer’s given a fermented papaya extract for six months experienced a 40% drop in a biomarker which indicates oxidative damage to DNA — and is also linked to aging and cancer. The reduction in oxidative stress is attributed to papaya’s lycopene content and ability to remove excess iron, which is known to produce free radicals.
    • Reduces cancer risk. Research suggests that the lycopene in papaya can reduce cancer risk.. It may also be beneficial for people who are being treated for cancer. Papaya may work by reducing free radicals that contribute to cancer. Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells.
    • Helps prevent heart disease. Studies show that fruits high in lycopene and vitamin C may help prevent heart disease. The antioxidants in papaya may protect your heart and enhance the protective effects of “good” HDL cholesterol.
    • Improves digestion. The papain enzyme in papaya can make protein easier to digest. People in the tropics consider papaya to be a remedy for constipation and other symptoms of irritable bowel syndrome (IBS). In one study, people who took a papaya-based formula for 40 days had significant improvement in constipation and bloating.
1 small papaya (152 g) containsamt
CARBOHYDRATE15GRAMS
CALORIES59
FIBER3GRAMS
PROTEIN1GRAM
CALCIUMTRACE
MAGNESIUMTRACE
POTASSIUM11%RDI
VITAMIN A (RETINOL)33%RDI
VITAMIN B1 (THIAMINE)TRACE
VITAMIN B3 (NIACIN)TRACE
VITAMIN B5 (PANTOTHENIC ACID)TRACE
VITAMIN B9 (FOLATE)14%RDI
VITAMIN C157%RDI
VITAMIN ETRACE
VITAMIN KTRACE
SOURCE: HEALTHLINE
Posted in PLANT FOOD FACTS

CORN

Posted on by Mary Ann Lesh

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are usually grown for human consumption as kernels, while field corn varieties are ground into corn meal or masa.

1 3 OZ (100 G) OF SWEET CORN contains
CALORIES86
CARBOHYDRATE18.7G
FAT1.35G
FIBER2G
PROTEIN3.27G
IRON4%DV
MAGNESIUM10%DV
MANGANESE8%DV
PHOSPHOROUS13%DV
POTASSIUM6%DV
ZINC5%DV
VITAMIN A (RETINOL)1%DV
VITAMIN B1 (THIAMINE)13%DV
VITAMIN B2 (RIBOFLAVIN)5%DV
VITAMIN B3 (NIACIN)12%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B67%DV
VITAMIN B9 (FOLATE)11%DV
VITAMIN C8%DV
SOURCE:
Posted in PLANT FOOD FACTS

Plant Food Glossary

Posted on by Mary Ann Lesh
  • AGAR-AGAR
    Recipes sometimes call for ingredients that you may not have heard of, like nutritional yeast or agar-agar, a jelly-like substance, obtained from red algae. It is used as a plant-based substitute for animal-derived gelatin.
  • ALMOND
    Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo. Recipe: Almond Milk 1 ounce or 28 grams of almonds provides %RDI CALORIES 161 CARBOHYDRATES 2.5… Read more: ALMOND
  • AMARANTH
    Amaranth is a gluten-free source of fiber, protein, manganese, magnesium, phosphorus and iron.
  • APPLE
    Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.
  • APRICOT
    Apricots are extremely nutritious and have many health benefits, such as improved digestion and eye health.
  • ARTICHOKE
    Artichokes have a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes.
  • ARUGULA
    This delicious green is nutrient-dense, high in fiber and phytochemicals.
  • ASPARAGUS
    Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.
  • AVOCADO
    Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.
  • BANANA
    Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.
  • BARLEY
    Barley is rich in fiber, antioxidants, vitamins and minerals. It improves digestion, and can help with weight loss and blood sugar levels. It lowers cholesterol and helps prevent heart disease and cancer.
  • BASIL
    Basil is anti-bacterial, anti-inflammatory, and antioxidant. It helps prevent diabetes. It is used to reduce pain and fever, combat stress, and boost the immune system. It fights cancer and protects blood vessels and liver. Basil is a culinary herb of the family Lamiaceae (mints). Basil is used in cuisines all over the world. Depending on the species and cultivar, the leaves may taste somewhat like anise, with a strong, pungent, often sweet smell. Basil is used as a fresh herb in recipes all over the world. It is an essential ingredient in many Italian dishes. Basil is also… Read more: BASIL
  • BAY LEAF
    Bay leaves or the essential oil derived from them have been shown to help prevent candida, heal wounds, potentially fight cancer and aid digestion.
  • BEET
    Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.
  • BLACK-EYED PEA
    Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A.
  • BLACKBERRY
    Blackberries are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health.
  • BRAZIL NUT
    Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
  • BROCCOLI
    Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.
  • BRUSSELS SPROUT
    Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.
  • CABBAGE
    Cabbage is low in calories and rich in Vitamins K and C
  • CARROT
    Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.
  • CASHEW
    Cashews pack 67% of the daily copper requirement, needed to form red blood cells.
  • CAULIFLOWER
    Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.
  • CELERY
    Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
  • CHAYA (Mayan Tree Spinach)
    Chaya is recommended in folk medicine for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Be sure to cook it, though, because the raw leaves are toxic.
  • CHAYOTE
    One cup of chayote provides 31% of daily folate requirements and 17% of Vitamin C.
  • CHERRY
    Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers.
  • CHIA SEED
    Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.
  • CHICKPEA (Garbanzo)
    The chickpea, an annual legume, is high in protein.
  • CHOCOLATE
    Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. But more research is needed to confirm these results.
  • CILANTRO (Coriander)
    Cilantro is especially rich in Vitamin K, which aids in healthy blood clotting.
  • CINNAMON
    You can use any kind of cinnamon in small amounts for cooking, but for therapeutic use, consult a health provider and use Ceylon cinnamon from a reliable source. Cinnamon is obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of foods. The aroma and flavour of cinnamon derive from its essential oil and principal component, cinnamaldehyde. Cinnamon is not only delicious, it has many reported health benefits. However, if you are using cinnamon for medicinal purposes, it should be Ceylon cinnamon, not Cassia, which is the… Read more: CINNAMON
  • CLEMENTINE
    ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Like tangerines, they are easy to peel. They are typically juicy and sweet, with less acid than oranges. 1 clementine (100 Grams) contains CARBOHYDRATE 9 g CALORIES 35… Read more: CLEMENTINE
  • CLOVE
    Even in small amounts, cloves are a good source of manganese. Cloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum. Found in both whole and ground forms. Cloves are best known as a sweet and aromatic spice in baked goods and in Indian cuisine. Even in small amounts, they are a good source of manganese. Animal studies have found that the compounds in cloves may support liver health and help stabilize blood sugar levels. However, for medicinal purposes, cloves are used in larger amounts, which can cause undesirable side effects. You should… Read more: CLOVE
  • CORN
    Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are usually grown for human consumption as kernels, while field corn varieties are ground into corn meal or masa. 1 3 OZ (100 G) OF SWEET CORN contains CALORIES 86 CARBOHYDRATE 18.7 G FAT 1.35 G FIBER 2 G PROTEIN 3.27 G IRON 4% DV MAGNESIUM… Read more: CORN
  • CORN SMUT (Huitlacoche)
    Corn smut (español: huitlacoche) is an edible fungus known in Mexico as the delicacy huitlacoche. It is served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar. It is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones. 100 g of corn smut contains CARBOHYDRATE 7.88 g CALORIES 40 FIBER 4.4 g POTASSIUM 334 mg SOURCES: WIKIPEDIA / FATSECRET
  • CUCUMBER
    Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels. 3.5 oz (100 g) unpeeeled cucumber CONTAINS CALORIES 16 CARBOHYDRATES 3.63 g FAT 0.11 g g… Read more: CUCUMBER
  • CUMIN
    Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value in 100 g), thiamine, magnesium, and manganese, but it is used in tiny quntities (less than 1/2 teaspoon in a typical recipe). Although cumin is thought to have uses in traditional medicine, there is no high-quality evidence that it is safe or effective as… Read more: CUMIN
  • CURCUMIN / TURMERIC
    Curcumin is the principal curcuminoid of turmeric, a member of the ginger family.
  • DATE
    Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm has existed for at least 50 million years. Although they are high in calories, they are an excellent substitute for the empty calories of refined sugar because of their nutritional benefits. Deglet Noor dates are the most common variety seen in the West,… Read more: DATE
  • DRAGON FRUIT (Pitahaya)
    Dragon Fruit looks exotic, but its flavors are similar to other fruits, like kiwi and pear.
  • EGGPLANT
    Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds and grow from a flowering plant, they are actually a fruit. There are many varieties. Eggplants with a deep purple skin are most common, but they can be red, green or even black. 1 cup (82 g) eggplant calories 20 carbohydrates 5 g… Read more: EGGPLANT
  • ENDIVE
    Endive is a good source of fiber and is rich in antioxidants and Vitamin K. Endive (pronounced in-dive or ahn-deev) is a leafy vegetable in the chicory root family. It has a crisp, crunchy texture and a slightly bitter taste. It can be used raw or cooked. There are three main types: It contains 72 per cent of the RDI of vitamin K in a 1/2 cup serving. Vitamin K is important for bone health and bone metabolism, reducing the risk of fractures and bone loss. 1/2 cup (25 g) chopped raw endive calories 4 carbohydrates 0.8 g… Read more: ENDIVE
  • EPAZOTE
    Epazote, a herb used in Mesoamerican cooking since long before the Spanish conquest, is rich in folates, calcium, copper, manganese, iron, and magnesium.
  • FAVA BEAN (Habas)
    Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.
  • FENNEL
    Fennel and fennel seeds provide antioxidant, anti-inflammatory, and antibacterial effects Zucchini Fennel Saute Recipe Fennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because of their essential oils. Nutrient 1 cup (87 g) raw fennel bulb calories 27 fiber 3 grams calcium 3% RDI iron 4% RDI magnesium 4% RDI manganese 7% RDI potassium 8% RDI vitamin C 12% RDI 1 Tbsp (6 g) dried fennel seed… Read more: FENNEL
  • FIG
    Figs are rich in copper and Vitamin B6. Recipe: Fig and Walnut Salad The fig–ficus carica–is a unique fruit with pink flesh full of tiny seeds and an edible purple or green peel. Figs may promote healthy digestion, decrease your risk of heart disease, and help manage blood sugar levels. Fresh figs are low in calories and contain a variety of vitamins and minerals. However, dried figs are high in sugar and calories. Figs are particularly rich in copper, a vital mineral that is involved in metabolism and energy production, and vitamin B6, which plays an important role… Read more: FIG
  • FLAXSEED
    Among the claims made for it are that it may reduce cancer risk, improve cholesterol, lower blood pressure, help control blood sugar, and aid in weight control. The health benefits were observed with just 1 tablespoon (10 grams) of ground flax seeds per day. However
  • GARLIC
    Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.
  • GINGER
    Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.
  • GRAPE
    Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.
  • GRAPEFRUIT
    Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.
  • GREEN BEAN
    Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.
  • GUAVA (Guyaba)
    I 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.
  • HIBISCUS (Flor de Jamaica)
    Hibiscus has many health benefits and even medicinal uses. Egyptians used hibiscus tea to lower body temperature, treat heart and nerve diseases, and as a diuretic. Today, hibiscus is popular for its potential to reduce high blood pressure. In Mexico I learned to love agua de jamaica, a delicious beverage that is pleasantly tart, usually sweetened and served cold. Agua de jamaica is made from dried hibiscus flowers and that after they are boiled and strained, the flowers can be used as a meat substitute in tacos and other dishes!
  • HOMINY (Nixtamal)
    Tortillas (and all their variations–enchiladas, gorditas, tostadas and sopes to name a few) tamales, and atole, a thick drink, are made from nixtamal masa (dough). Pozole features the nixtamal grains.
  • JACKFRUIT
    Claims for jackfruit are that it may help regulate blood sugar, protect against disease with antioxidants, prevent skin problems, and promote heart health.
  • JICAMA
    One cup of jicama provides 44% of the recommended daily intake of Vitamin C.
  • KALE
    A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.
  • KIWI
    A 3.5-ounce kiwi provides more than 80% of the daily vitamin C requirement.
  • LEEK
    Few calories, but lots of provitamin A carotenoids and Vitamin K.
  • LEMON
    High in Vitamin C, lemons may reduce risks of heart disease and cancer.
  • LENTIL
    Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.
  • LETTUCE
    Lettuce is rich in antioxidants, folates, and Vitamins A and K.
  • MAMEY
    Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.
  • MANGO
    One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.
  • MUSHROOM
    White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.
  • NOPAL CACTUS
    The nopal cactus and its fruit, the tuna, or prickly pear, are high in antioxidants, vitamins, and minerals. 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.
  • NUTRITIONAL YEAST
    Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.
  • OAT
    Oats are a powerhouse of vitamins, minerals, and antioxidants.
  • PAPAYA
    Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.
  • PASSION FRUIT (Maracuyá)
    Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.
  • PINEAPPLE
    Pineapples are delicious, versatile, and loaded with nutrients and antioxidants.
  • Plant Food Glossary
    A visual guide to plant foods–nutrition and more.
  • QUINOA
    Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.
  • SOURSOP (Guanábana)
    More studies are needed on this plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories.
  • SPINACH
    Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Spinach is typically safe to consume as part of a well-rounded, nutritious diet, but some people may benefit from limiting their intake of this vegetable. Spinach is rich in dietary oxalate, which can increase a… Read more: SPINACH
  • SWEET POTATO
    Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.
  • TOMATO
    Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1
  • WALNUT
    Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, and regulation of body clock.
  • ZUCCHINI
    Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. It contributes to healthy vision and may lower risk of age-related eye conditions.
Posted in PLANT FOOD FACTS

CLEMENTINE

Posted on by Mary Ann Lesh

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Like tangerines, they are easy to peel. They are typically juicy and sweet, with less acid than oranges.

1 clementine (100 Grams) contains
CARBOHYDRATE9g
CALORIES35
FIBER1g
PROTEIN1g
VITAMIN B1 (THIAMINE)5%DV
VITAMIN B9 (FOLATE)5%DV
VITAMIN C40%DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

CUCUMBER

Posted on by Mary Ann Lesh

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.

3.5 oz (100 g) unpeeeled cucumber CONTAINS
CALORIES16
CARBOHYDRATES3.63g
FAT0.11 gg
FIBER0.5g
PROTEIN0.65g
CALCIUM2%DV
IRON2%DV
MAGNESIUM4%DV
MANGANESE4%DV
PHOSPHOROUS3%DV
POTASSIUM3%DV
ZINC2%DV
VITAMIN B1 (THIAMINE)2%DV
VITAMIN B2 (RIBOFLAVIN)3%DV
VITAMIN B3 (NIACIN)1%DV
VITAMIN B5 (PANTOTHENIC ACID)5%DV
VITAMIN B63%DV
VITAMIN B9 (FOLATE)2%DV
VITAMIN C3%DV
VITAMIN K16%DV
Posted in PLANT FOOD FACTS

CORN SMUT (Huitlacoche)

Posted on by Mary Ann Lesh

Corn smut (español: huitlacoche) is an edible fungus known in Mexico as the delicacy huitlacoche. It is served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar. It is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

100 g of corn smut contains
CARBOHYDRATE7.88 g
CALORIES40
FIBER4.4 g
POTASSIUM334 mg
SOURCES: WIKIPEDIA / FATSECRET

Posted in PLANT FOOD FACTS

NUTRITIONAL YEAST

Posted on by Mary Ann Lesh

WARNING: In large amounts, the high fiber content may cause digestive discomfort, and high niacin content can cause facial flushing. Some brands may contain tyramine, which can trigger migraines in certain individuals.

Even in small amounts, nutritional yeast is a significant source of some B-complex vitamins.

Nutritional yeast (español: levadura nutricional) is a deactivated yeast, often a strain of Saccharomyces cerevisiae sold in the form of flakes or yellow powder. Its strong flavor is often described as nutty, cheesy, or creamy. Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.

Sources: Wikipedia / healthline

Posted in PLANT FOOD FACTS

CHOCOLATE

Posted on by Mary Ann Lesh
Chocolate may have some health benefits, but beware of the fat and sugar in commercial products, which can contribute to high blood pressure, heart disease, and diabetes.

Plain cocoa in moderation is the best choice for adding chocolate flavor to food. It is low in sugar and fat but offers potential health benefits. Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. But more research is needed to confirm these results.

100 grams of chocolate containlightdark
calories531556
calcium 251 mg30 mg
carbohydrates58 g60.49 g
cholesterol24 mg5 mg
fat30.57 g32,4 g
iron0.91 mg2.13 mg
phosphorous 206 mg51 mg
potassium438 mg502 mg
protein 8.51 g5.54 g
sodium101 mg6 mg
sugars54 g47.56 g
Posted in PLANT FOOD FACTS

MUSHROOM

Posted on by Mary Ann Lesh
White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source. Toadstool generally denotes one poisonous to humans. The standard for the name “mushroom” is the cultivated white button mushroom, Agaricus bisporus; hence the word “mushroom” is most often applied to those fungi (Basidiomycota, Agaricomycetes) that have a stem, a cap, and gills.

Most mushrooms sold in supermarkets have been commercially grown on mushroom farms and are considered safe to eat because they are grown in controlled, sterilized environments. Agaricus bisporus can be harvested at varying stages of maturity. When young and immature, they are known as white mushrooms if they have a white color, or crimini mushrooms if they have slight brown shade. When fully grown, they’re known as portobello mushrooms, which are bigger and darker. White mushrooms are also known as table, common, button, or champignon mushrooms. They have a small stem, smooth cap, and mild flavor that pairs well with many dishes.

White mushrooms are low in calories and sugar. They are also high in protein and vitamin D, and they’re a source of vitamin B12, so they are beneficial for those following plant-based diets. They are rich in many bioactive compounds that protect against cancer and heart disease, and help improve blood sugar control and gut health.

One cup (96 g) of whole white mushrooms provides
Calories: 21
Carbs: 3 grams
Fiber: 1 gram
Protein: 3 grams
Fat: 0 grams
Vitamin D: 33% of the Daily Value (DV)
Selenium: 16% of the DV
Phosphorus: 12% of the DV
Folate: 4% of the DV
Due t
CARBOHYDRATE3 g
CALORIES21
FIBER1 g
PROTEIN3 g
PHOSPHOROUS12% DV
SELENIUM16% DV
VITAMIN B9 (FOLATE)4% DV
VITAMIN D33% DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

PASSION FRUIT (Maracuyá)

Posted on by Mary Ann Lesh
Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.

Passion fruit (español: maracuyá) is the fruit of the Passiflora vine. It has a tough outer rind and juicy center full of edible seeds. There are several types that vary in size and color. Purple and yellow varieties are the most commonly available ones, including Passiflora edulis, small round or oval-shaped fruits with purple skin, and Passiflora flavicarpa, round or oval with yellow skin and usually slightly larger than the purple variety.

Passion fruit is rich in antioxidants and dietary fiber. Diets high in these nutrients have been linked to a lower risk of conditions like heart disease and diabetes. Passion fruit is a good source of fiber, vitamin C, and vitamin A. It is also rich in beneficial plant compounds, including carotenoids and polyphenols. It has a small amount of iron, and even though the body doesn’t usually absorb iron from plants very well, passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.

Passion fruit allergy is rare, but some cases occur. People with a latex allergy are at greater risk.

1 small purple passion fruit contains
CALORIES17
FIBER2 g
IRON2% DV
POTASSIUM2% DV
VITAMIN A (RETINOL)8% DV
VITAMIN C9% DV
SOURCE: HEALTHLINE

Posted in PLANT FOOD FACTS

SOURSOP (Guanábana)

Posted on by Mary Ann Lesh
More studies are needed on this amazing plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories…but don’t eat the seeds.

Soursop (español: guanábana) is the fruit of Annona muricata, a broadleaf, flowering, evergreen tree native to the tropical regions of the Americas and the Caribbean. It is in the same genus, Annona, as cherimoya and is in the Annonaceae family. The soursop is adapted to areas of high humidity and relatively warm winters. With an aroma similar to pineapple, the flavor of the fruit has been described as a combination of strawberries and apple with sour citrus flavor notes, contrasting with an underlying thick creamy texture reminiscent of banana.

The delicious fruit is safe to eat and nutritious, but the seeds are toxic and should not be consumed. Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh. Fruits range in size and can be quite large, so it may be best to divide it into a few portions. Some studies have shown that the plant’s active ingredients possess antioxidant, anticancer, anticonvulsant, anti-arthritic, anti-parasitic, anti-malarial, liver protective and anti-diabetic effects. The uses of guanábana in herbal medicine and research into its potential for cancer treatment are of interest, but medicinal uses of the fruit or its parts should be done only with the supervision of a reliable health professional.

In traditional herbal medicine, the fruit and leaves of the tree are used to relieve digestive ailments (including diarrhea), pain, hypertension, inflammation, fever, coughs, and asthma, among many other medical afflictions. The leaves and fruits contain natural compounds that could potentially be beneficial for prostate as well as other cancers, although more scientific studies are needed. Graviola / Soursop extracts have a promising potential for treating gastric ulcers. A study showed that an alcohol-based extract of soursop possessed antiviral activity.

3.5 oz (100 g) provides
CARBOHYDRATE16.8 g
CALORIES66
FIBER3.3 g
MAGNESIUM5% RDI
POTASSIUM8% RDI
VITAMIN B1 (THIAMINE)5% RDI
VITAMIN C34% RDI
SOURCE: HEALTHLINE / Wikipedia
Posted in PLANT FOOD FACTS

MAMEY

Posted on by Mary Ann Lesh

One cup of raw mamey fruit provides 74% of the Daily Value of Vitamin B6.

Mamey is the fruit of the Mamey Sapote tree, which grows throughout Mexico and Central America. The mamey has a soft, creamy texture and orange color. Its unique flavor is sometimes compared to sweet potatoes. Mamey supplies a hearty dose of fiber, copper, and vitamins B6 and C. Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.

1 CUP (175 g) of raw mamey fruit provides
CALORIES217
CARBOHYDRATE56g
FAT1g
FIBER9.5g
PROTEIN2.5g
COPPER41%DV
IRON8%DV
MANGANESE16%DV
POTASSIUM17%DV
VITAMIN B2 (RIBOFLAVIN)16% DV
VITAMIN B3 (NIACIN)16%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B674%DV
VITAMIN C45%DV
VITAMIN E25%DV
SOURCE: HEALTHLINE
Posted in PLANT FOOD FACTS

AMARANTH

Posted on by Mary Ann Lesh 
Amaranth is a gluten-free source of fiber, protein, manganese, magnesium, phosphorus and iron. It must be cooked in order to be digested. It can be boiled or toasted and eaten as a cereal. It is a healthy addition to granola and other dishes.

Amaranth (español: amaranto) is a pseudocereal grown for its edible starchy seeds. It is not in the same botanical family as true cereals such as wheat and rice. Most of the Amaranthus species are summer annual weeds, commonly referred to as pigweeds. There are approximately 75 species, 10 of which are native to North America.

1 CUP (246 G) OF COOKED AMARANTH PROVIDES%DV
CALORIES250
CARBOHYDRATES46 G
FAT5.2 G
PROTEIN9.3 G
COPPER 18%
IRON29%
MAGNESIUM40%
MANGANESE105%
PHOSPHOROUS 36%
SELENIUM 19%
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

LEMON

Posted on by Mary Ann Lesh

Lemons, which are high in Vitamin C, may reduce risks of heart disease and cancer.

Lemons (limones) are among the world’s most popular citrus fruits. They are a hybrid of the original citron and lime. Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Lemons are a very healthy fruit, with a distinct, pleasant taste and smell that make them a great addition to foods and drinks.

Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol. Vitamin C and citric acid help in the absorption of non-heme iron from plants. This may prevent anemia. Their main fiber is pectin, which may help lower blood sugar levels. Drinking lemon water may decrease stress, enhance immune function, help prevent anemia, reduce your risk of kidney stones, and protect against several diseases.

Lemons are usually well tolerated but may cause allergies or skin irritation in some people. Large amounts may be harmful to dental health.

1/2 cup of raw peeled LEMON
CALORIES29
CARBOHYDRATE9.3g
FAT0.3g
FIBER2.8g
PROTEIN1.1g
POTASSIUM138mg
VITAMIN B60.1mg
VITAMIN C53mg
SOURCE: HEALTHLINE
Posted in PLANT FOOD FACTS

LEEK

Posted on by Mary Ann Lesh

Leeks are low in calories and high in provitamin A carotenoids and Vitamin K.

Leek and Potato Soup Recipe

Leeks belong to the same family as onions, shallots, scallions, chives, and garlic. They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. They are particularly high in provitamin A carotenoids, including beta carotene, which the body converts into vitamin A, important for vision, immune function, reproduction, and cell communication. They’re also a good source of vitamin K1, which is necessary for blood clotting and heart health. Leeks are also a good source of manganese, which may help reduce premenstrual syndrome symptoms and promote thyroid health. What’s more, they provide small amounts of copper, vitamin B6, iron, and folate. Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin. These are thought to protect your body from disease. The fiber and water in leeks can promote fullness, prevent hunger, and promote digestive health.

To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them. They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes. You can refrigerate raw leeks for about a week and cooked ones for around two days.

3.5 oz (100 g) leek provides
CARBOHYDRATE14.15 g
CALORIES61
FAT0.3 g
FIBER1.8 g
PROTEIN1.5 g
CALCIUM6% DV
IRON16% DV
MAGNESIUM8% DV
MANGANESE23% DV
PHOSPHOROUS5% DV
POTASSIUM4% DV
VITAMIN A (RETINOL)10% DV
VITAMIN B1 (THIAMINE)5% DV
VITAMIN B2 (RIBOFLAVIN)3% DV
VITAMIN B3 (NIACIN)3% DV
VITAMIN B5 (PANTOTHENIC ACID)3% DV
VITAMIN B618% DV
VITAMIN B9 (FOLATE)16% DV
VITAMIN C14% DV
VITAMIN E6% DV
VITAMIN K45% DV
SOURCE: healthline