Nutritional List - ODAOPAAT

Research shows at least 5 to 9 servings of nutritious produce a day can significantly lower your risk of cancer, stroke, heart disease and high blood pressure. And every health agency agrees with this fruit and vegetable in nutrition criteria.

But they’re not talking about two bananas and three orders of French fries. They're referring to brightly colored yellow, orange and red fruit (at least 2-4 servings), plus colorful and dark green leafy vegetables (3-5 servings – the more the better).

Although most produce is low in fat and calories, not all produce is created equally. The healthiest varieties are the most nutrient-dense, and are richer in the important antioxidant vitamins and minerals, fiber, complex carbohydrates and phytochemicals that people need to look and feel their absolute best.

Organic berries are very high on the list of fruit as an excellent source of the phytochemical carotenoids and flavonoids with vitally important antioxidant protection. Cantaloupe, oranges, grapefruit, papaya, pineapple, kiwi, guava and grapes are all also excellent choices. Apples and bananas, the two most popular, though nutritious, provide very little antioxidant protection.

Excellent healthy vegetable choices include the dark green leafy carotenoid and cruciferous varieties – spinach, kale, swiss chard and romaine lettuce, broccoli, brussels sprouts, bok choy, cauliflower and cabbage. Other particularly healthy choices are tomatoes, carrots, sweet potatoes, beans, garlic and onions. Even though the popular corn and white potatoes, like apples and bananas, have some food value, they’re high in calories and low in antioxidant protection.

To get healthy and stay that way you'll need to eat the healthiest produce. You could start your day with berries on sugar free whole grain cereal for breakfast. For lunch, have a romaine lettuce salad and/or homemade vegetable soup. Have green salads whenever possible. Choose raw veggies for snacks and fruit for dessert.
VEGETABLENUTRITIONAL VALUES
Artichokes - fiber, C, magnesium & potassium
Arugula - carotenoids, fiber, A, C, K, folate
Asparagus - K, folate, C, A, tryptophan, B1, B2
Avocado (fruit) - essential fatty acids
Beets - flavonoids, folate, manganese, potassium
Bell peppers - carotenoids, C, A, B6, fiber
Bok choy - cruciferous, A, C, K, B6, folate
Broccoli - carotenoids, cruciferous, C, K, A, folate, fiber
Brussels sprouts - carotenoids, cruciferous, K, C, folate, A, manganese, fiber
Butternut squash - B, A, C
Cabbage - cruciferous, K, C, fiber, manganese, B6, folate
Carrots - carotenoids, A, K, C, fiber, potassium
Cauliflower - cruciferous, C, K, folate, fiber, B6
Celery - K, C, potassium, folate, fiber
Chard - C, E, K, carotenes, chlorophyll & fiber, potassium, magnesium, iron & manganese, B6, protein, calcium, thiamine, selenium, zinc, niacin & folic acid
Chick Peas - folic acid, fiber, manganese, iron, copper & magnesium
Collard greens - carotenoids, cruciferous, K, A, C, manganese, fiber, calcium
Corn, yellow - A, iron
Cucumbers - C, molybdenum, A, potassium
Dandelion greens - carotenoids, A, C, E. folate
Eggplant - fiber, potassium, manganese
Fennel - iron, calcium, C, fiber, potassium
Garlic - allicin, manganese, B6, C
Ginger - Ginger has been proven to be very effective in alleviating symptoms of gastrointestinal distress. Studies show that ginger root is effective for airplane, automobile, boat trips, and train travel.
Green beans - protein, fiber, iron, phosphorus, magnesium, maganesese & potassium
Green peas - B, magnesium, C, K, carotenes, iron, potassium
Kale - B1, B2, E, fiber, iron, copper, calcium
Leeks - fiber, folic acid, B6, C, iron, manganese
Lentils - protein, fiber, folic acid
Mushrooms - B, riboflavin, B6, B12, thiamine
Mustard greens - carotenoids, cruciferous, K, A, C, folate, manganese, E
Okra - carotenoids, fiber, A, C, K, thiamine, B6
Olives - essential fatty acids
Onions - sulfur compounds, flavonoids, chromium, fiber
Parsnips - fiber, C, K, folate
Peas - fiber, A, C, B9, thiamin & iron
Potatoes - C, B6, niacin, potassium, fiber & pantothenic acid
Pumpkin - carotenoids, A, C, E
Radishes - C
Romaine lettuce - carotenoids, K, A, C, folate, manganese, chromium
Spinach - carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E
Squash, summer - manganese, C, magnesium, A, fiber
Squash, winter - carotenoids, A, C, potassium, fiber
Sweet potatoes - carotenoids, A, C, manganese
Swiss chard - carotenoids, K, A, C, manganese, potassium, iron
Tomatoes (fruit) - carotenoids, C, A, K, molybdenum, potassium
Turnip greens - carotenoids, cruciferous, K, A, C, folate, manganese, fiber
Watercress - carotenoids, cruciferous, A, C, folate
Yams - B1, B6, C, carbohydrates
Yellow snap beans
Zucchini - carotenoids, C, magnesium, A, fiber

FRUITNUTRITIONAL VALUES
Apples - flavonoids, fiber, C
Apricots - carotenoids, A, C, fiber
Bananas - B6, C, potassium
Blackberries - flavonoids, fiber, C, K, manganese
Blueberries - flavonoids, C, manganese, fiber
Boysenberries - fiber
Cantaloupe - carotenoids, C, A, potassium
Cherries - flavonoids
Coconuts - selenium & zinc
Cranberries - flavonoids, fiber, C, manganese
Figs - fiber, calcium, potassium, iron
Gooseberries - C, A, calcium, iron & phosphorus
Grapefruit - carotenoids in pink, flavonoids, C
Grapes - flavonoids, manganese
Guava - carotenoids, fiber, C
Honeydew melon - C, potassium, copper, B, thiamine, niacin, B6 & pantothenic acid
Kiwifruit - C, fiber
Lemons - flavonoids, C
Limes - flavonoids, C
Mangoes - carotenoids, A, C
Nectarines - carotenoids, C
Oranges - carotenoids, flavonoids, C, fiber
Papayas - carotenoids, C, folate, potassium
Passion Fruit - C, A, iron & potassium, fiber
Peaches - carotenoids, C
Pears - flavonoids
Persimmons - C
Pineapple - C, manganese
Plantains - A, potassium, fiber
Plums - carotenoids, C
Pomegranates - potassium
Quince - A, fiber, iron
Raspberries - flavonoids, fiber, manganese, C
Strawberries - carotenoids, flavonoids, C, fiber
Tangerines - carotenoids, A, C
Watermelon - carotenoids, C, A, B6