Fruit and Stuff

Tag: vitamin K

• cabbage facts

  Posted at 11:43 am by Mary Ann Lesh

  Aug 7th

  español: col, repollo

  RECIPE: Fried Cabbage

  

  Cabbage (comprising several cultivars of Brassica oleracea) is a leafy green, red (purple), or white (pale green) biennial plant 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.

  100 g (3.5 oz) OF CABBAGE CONTAINS

  VITAMIN K 76 µg (72% DV)

  VITAMIN C 36.6 mg (44% DV)

  FOLATE 43 µg (11% DV)

  VITAMIN B6 0.124 mg (10% DV)

  MANGANESE (8% DV)

  IRON (4% DV)

  CALORIES 25

  PROTEIN 1.28 g

  CARBOHYDRATES 5.8 g

  FIBER 2.2 g

  CALCIUM (4% DV)

  SOURCE: WIKIPEDIA

  Posted in FOOD FACTS | Tagged cabbage, col, kimchi, repollo, sauerkraut, vitamin C, vitamin K

• brussels sprouts facts

  Posted at 12:44 pm by Mary Ann Lesh

  Jun 19th

  

  español: coles de bruselas

  RECIPE: brussels sprouts in balsamic dijon sauce

  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.

  Sources: healthline / Wikipedia

  1/2 CUP (50 g) COOKED BRUSSELS SPROUTS CONTAINS

  VITAMIN K 137% DV

  VITAMIN C 81% DV

  VITAMIN A 12% DV

  MANGANESE 58% DV

  FOLATE 12% DV

  CALORIES 28

  PROTEIN 2 g

  CARBOHYDRATES 6 g

  FIBER 2 g

  FAT 4 g

  SOURCES: HEALTHLINE / WIKIPEDIA

  Posted in FOOD FACTS | Tagged antinflammatory, antioxidant, blood clotting, blood sugar regulation, bone metabolism, brussels sprouts, cancer prevention, cognitive decline, digestive health, fiber, heart health, reduce risk of diabetes, reduce risk of heart disease, vitamin K

• blackberry facts

  Posted at 12:02 pm by Mary Ann Lesh

  Feb 25th

  

  español: zarzamora

  The blackberry is an edible fruit produced by many species in the genus Rubus in the Rosaceae family. The taxonomy of the blackberries has historically been confused because of hybridization and apomixis, so that species have often been grouped together and called species aggregates. Blackberries are delicious just as they are with no more preparation than washing. They make a delicious and healthy addition to smoothies, fruit salads, or green salads. They are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health. With a Glycemic Index (GI) of 25 and a Glycemic Load (GL) of 4, blackberries are an excellent food for weight loss and diabetes control. There is promising ongoing research that indicates blackberries fight cancer and help prevent heart disease. The leaves are rich in tannin and have antibacterial properties. They have been used medicinally since at least the time of the ancient Greeks. They are made into an astringent tea which is used to relieve sore throats, mouth ulcers, diarrhea and thrush.

  3.5 OUNCES (100 g) OF BLACKBERRIES CONTAIN

  CALORIES 43

  FAT 0.49 g

  PROTEIN 1.39 g

  IRON 0.62 mg (5% DV)

  MANGANESE 0.9 mg (50% DV)

  POTASSIUM 162 mg (3% DV)

  VITAMIN A 214 IU

  RIBOFLAVIN (B2) 0.026 mg (2% DV)

  VITAMIN B6 0.03 mg (2% DV)

  VITAMIN C 21.0 mg (25% DV)

  VITAMIN K 19.8 µg (19% DV)

  CARBOHYDRATES 9.61 g

  FIBER 5.3 g

  CALCIUM 29 mg (3% DV)

  MAGNESIUM 20 mg (6% DV)

  PHOSPHOROUS 22 mg (3% DV)

  ZINC 0.53 mg (6% DV)

  THIAMINE (B1) 0.02 mg (2% DV)

  NIACIN (B3) 0.646 mg (4% DV)

  FOLATE (B9) 25 µg (6% DV)

  VITAMIN E 1.17 mg (8% DV)

  Sources: Wikipedia / healthline

  Posted in FOOD FACTS | Tagged blackberries, blackberry leaf, fiber, manganese, medicinal leaves, vitamin C, vitamin K, zarzamora

• asparagus facts

  Posted at 10:11 am by Mary Ann Lesh

  Feb 11th

  

  español: espárragos /

  RECIPE: Sautéed Asparagus

  Asparagus, folk name sparrow grass, scientific name Asparagus officinalis, is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop.Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health. Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal.

  1 CUP OF ASPARAGUS CONTAINS

  CALORIES 27

  CARBOHYDRATE 5 g

  IRON 2.9 mg (16% DV)

  VITAMIN A 1,013 IU (20% DV)

  VITAMIN K 55 mcg (70% DV)

  RIBOFLAVIN (B2) .2 mg (11% DV)

  VITAMIN B6 .1 mg (6% DV)

  COPPER .3 mg (13% DV)

  FIBER 3 g

  PROTEIN 3 g

  POTASSIUM 271 mg (8% DV)

  VITAMIN C 7.5 mg (13% DV)

  THIAMINE (B1) .2 mg (13% DV)

  NIACIN (B3) 1.3 mg (7% DV)

  FOLATE 70 mcg (17% DV)

  Sources: Wikipedia / healthline /Dr. Axe

  Posted in FOOD FACTS | Tagged asparagus, cancer, diuretic, esparragos, folate, pregnancy, vitamin a, vitamin K

• cauliflower facts

  Posted at 12:19 pm by Mary Ann Lesh

  Feb 7th

  español: coliflor /

  RECIPE: Cauliflower and Garlic No-Oil Sautée

  RECIPE: Saucy Skillet-Roasted Cauliflower

  

  Cauliflower is one of several vegetables in the species Brassica oleracea. It is an annual plant that reproduces by seed. Typically, only the head is eaten. The edible white flesh is sometimes called “curd,” presumably because it resembles cheese curd. Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, collectively called “cole” crops. Among the claims for cauliflower are that it 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. Cauliflower can be washed and eaten raw with your favorite dip. The very best method for cooking cauliflower seems to be to gently sauté it on the stove top, with a bit of water, broth, lemon juice or a healthy source of fat, which can make its nutrients more absorbable.

  1 CUP (100 g) OF RAW CAULIFLOWER CONTAINS

  CALORIES 25

  FIBER 2.5 g

  PROTEIN 2 g

  VITAMIN C 46.4 mg (77% DV)

  THIAMINE 0.1 mg (4% DV0

  VITAMIN B6 0.2 mg (11% DV)

  PANTOTHENIC ACID 0.7 mg (7% DV)

  MAGNESIUM 15 mg (4% DV)

  CALORIES 25

  FAT 0.1 g

  CARBOHYDRATES 5.3 g

  POTASSIUM 303 mg (9% DV)

  VITAMIN K 16 mcg (20% DV)

  RIBOFLAVIN 0.1 mg (4% DV)

  FOLATE 57 mcg (14% DV)

  PHOSPHOROUS 44 mg (4% DV)

  MANGANESE 0.2 mg (8% DV)

  CALORIES 25

  Sources: Wikipedia / Dr. Axe

  Posted in FOOD FACTS | Tagged antiinflammation, brassica oleracea, cancer risk, cauliflower, cauliflower benefits, cauliflower nutrition, cauliflower uses, detoxification, eye health, hormone balance, vitamin C, vitamin K, weight loss

• facts: broccoli

  Posted at 1:35 pm by Mary Ann Lesh

  Oct 8th

  

  español: brocolí

  Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It is high in fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

  NUTRITION FACTS	1 CUP (91 g) RAW BROCCOLI
  Calories	31
  Carbohydrate	6 g
  Fat	0.4 g
  Fiber	2.4 g
  Protein	2.5 g
  Vitamin C	140% DV

  Posted in Uncategorized | Tagged broccoli, fiber, iron, nutrition, potassim, protein in broccoli, vitamin C, vitamin K

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