Few calories, but lots of provitamin A carotenoids and Vitamin K.


Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

Vitamin B9

Folate is an essential B vitamin (B9) needed for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.

Green Bean

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

Fava Bean

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.


One cup of chayote provides 31% of daily folate requirements and 17% of Vitamin C.

Black-eyed Pea

Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A.


Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.