Crazyhippiemom’s Weblog

Just an urban hippie with a kid in tow, sharing a little eco-friendly, holistic info with the world.

Nutrition Nuggets January 17, 2008

Some foods naturally contain health-promoting, disease-fighting properties, while others contain elements that may hinder your health goals.  Here are some helpful food facts to empower you to make the best decision for your body.


  • High in glutathione – an important anti-carcinogen
  • Contains rutin – protects small blood vessels from rupturing
  • Good source of vitamins A, C and E, B-complex vitamins, potassium and zinc


  • Rich in monounsaturated fat – easily burned for energy
  • Has more than twice as much potassium as a banana


  • High in potassium (actually potassium is the predominant nutrient in most fruits & vegetables)
  • Green-tipped bananas are better for you than over-ripe bananas

Beet Greens/Root

  • Contains notable amounts of calcium, iron, magnesium and phosphorus
  • Contains vitamins A, B-complex and C
  • High in carbohydrate levels


  • Contains twice the vitamin C of an orange
  • Has almost as much calcium as whole milk – calcium in broccoli is better absorbed than with milk
  • Contains selenium, which has anti-cancer and anti-viral properties
  • Modest source of vitamin A and alpha-tocopherol vitamin E
  • Has antioxidant properties


  • Best vegetable source of naturally occurring sodium
  • High in potassium
  • High in water content


  • May be useful in treating urinary tract infections
  • Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
  • Useful in treating nausea, soothes inflammation, rheumatic pain, headaches, coughs and mental stress
  • Member of the carrot family


  • Contains insulin, which helps diabetics regulate their blood sugar levels
  • May be useful in cleansing the liver and gallbladder
  • Beneficial for digestion, the circulatory system and the blood
  • Good source of calcium, vitamin A and potassium

Chinese Cabbage

  • Has anti-inflammatory properties
  • Excellent source of folic acid
  • Low in calories and low in sodium
  • High in vitamin A and potassium


  • Contains the antioxidant flavonoid quercetin
  • Anti-carcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
  • Useful for indigestion and spasms of the digestive tract
  • Assists in expelling phlegm from the lungs

Green Beans

  • Fresh beans contain vitamin A, B-complex, calcium and potassium
  • Are diuretic and may be used to treat diabetes


  • Low in sodium and high in potassium
  • High carbohydrate content


  • Eases lung congestion and is beneficial to the stomach, liver and immune system
  • Contains lutein and zeaxanthin, which protect the eyes from macular degeneration
  • Contains indole-3-carbinol, which may protect against colon cancer
  • Excellent source of calcium, iron, vitamins A and C, and chlorophyll

Mustard Greens

  • Excellent anti-cancer vegetable
  • Beneficial for colds, arthritis or depression


  • Excellent antioxidant, anti-allergy, antiviral and antihistamine properties
  • Contains sulfur compounds which help to detoxify the body
  • Aid in cellular repair
  • Rich source of quercetin, a potent antioxidant


  • Useful as a digestive aid
  • Helps to purify the blood and stimulate the bowels
  • Is an anti-carcinogen
  • Contains three times as much vitamin C as oranges, and twice as much iron as spinach
  • Contains vitamin A and is a good source of copper and manganese
  • Natural breath freshener


  • Contains beneficial proteins
  • Low starchy carbohydrates

Pumpkin Seeds

  • High in zinc, which is good for the prostate and building the immune system
  • Contain fatty acids that kill parasites


  • Have antibacterial and anti-fungal properties
  • Contain vitamin C, potassium and other trace minerals

Sweet Potato

  • Excellent source of carotenoid antioxidants
  • Contain calcium, high in vitamins A and C and contain thiamine
  • High in sugar


  • Rich in lycopene, flavonoids and other phytochemicals with anti-carcinogenic properties
  • Excellent source of vitamin C, A and B-complex, potassium and phosphorus


  • Contains vitamin A and C
  • Contains potassium and calcium



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