Vitamins and Minerals
Fruits
Vegetables
Vegetables cont'd
Miscellaneous
100
This is the most abundant mineral in the human body. More than 99% of total body____ is stored in the teeth and bones, the remaining 1% is found throughout the blood, muscle and fluid between cells. In addition to promoting strong bones and teeth,_____ plays an important role in the contraction and relaxation of blood vessels, nerve impulse transmission, muscle function and the secretion of hormones such as insulin. Some of the best sources of_____ include non-fat yogurt, soy, collard greens, kale and arugula.
What is calcium?
100
Why does a_____ a day keep the doctor away? One medium___ provides an excellent source of fiber, and Red Delicious, Granny Smith, and Gala all rank in the top 20 on the USDA’s list of foods highest in polyphenol content per serving size. Vitamin C & polyphenol levels actually increase as ____ ripen.
What are apples
100
This vegetable was first cultivated near Brussels, Belgium, in the 16th century - hence the name. This healthy veggie was just one of the good things Thomas Jefferson introduced to the United States. One cup of cooked____ is an excellent source of folate and vitamins A, C and K. This same portion provides a good source of fiber, iron, potassium, manganese, thiamin, vitamin B6
What are Brussels Sprouts
100
This vegetable comes in a variety of types; butter, red-leaf, boston, iceberg, green-leaf and romaine. No matter which you choose, this vegetable is a great source of vitamin A and K, across the board.
What is lettuce?
100
Although these are relatively high in fat, they supply mostly heart-healthy mono- and polyunsaturated fat. On average, a one-ounce serving of this food is a good source of protein and fiber. Top choices are: almonds, cashews, pecans, walnuts and brazil
What are nuts?
200
This vitamin is a potent antioxidant that promotes skin health by encouraging skin cell turnover and supporting collagen formation. It also supports the immune system by enhancing white blood cell function and may also lower the severity and duration of colds by reducing free radicals and levels of histamine - a chemical responsible for congestion and stuffiness.
What is Vitamin C
200
This fruit provides an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C - nutrients that help promote heart health.
What is a banana?
200
One medium one of these is both a good source of vitamin K and more than twice the Daily Value of vitamin A, which studies show helps the eye to adapt from bright light to darkness. Carotenoids found in this vegetable seem to lower the risk of age-related macular degeneration (AMD), making carrots a food that supports eye health
What are carrots
200
These provide beneficial B vitamins, including riboflavin and niacin. Popular choices include white or button, crimini, oyster, shiitake, and the large-sized Portobello. These of the portobello variety are often used in vegetarian diets as a replacement for meat. These veggies are a great source of vitamin D and selenium.
What are mushrooms?
200
This grain is a staple in half of the world's food consumption
What is rice?
300
This vitamin plays a critical role in maintaining healthy bones, eyes, teeth and skin. The nutrient is unique in that our skin can create it from exposure to the sun. Since we need this vitamin to utilize calcium, low levels of the nutrient may lead to increased fracture risk and dental decay. Among those 50 and older, those with lowest level of this vitamin were found to have at least 25% more tooth loss. Researchers around the world are finding that vitamin __ deficiency may contribute to other ailments, including breast, colon, pancreatic and prostate cancer, multiple sclerosis, hypertension and diabetes. Top sources include oysters, button mushrooms, sardines, fortified non-fat milk, and sunshine.
What is Vitamin D
300
Contrary to popular belief, this fruit did not originate in Hawaii but in South America! The fruit was taken to Europe where it was named by explorers who thought it resembled a pinecone. One serving provides an excellent source of vitamin C and manganese. Fresh ones are the only known source of bromelain, an enzyme whose anti-inflammatory properties, shown in some studies, may alleviate symptoms of osteoarthritis, making this fruit a healthy food for your joints
What is pineapple?
300
Sometimes referred to as the aristocrat of vegetables, a serving of these spears is an excellent source of folate and vitamin K, and a good source of vitamins A and C. Healthful diets with adequate folate may reduce the risk of heart disease, fractures and certain birth defects. This vegetable is also a prebiotic food because it’s a top source of inulin, a fiber that is indigestible by humans, but selectively nourishing to good gut bacteria that line our intestinal tract thereby protecting against food-borne viruses like E. coli. It's best to consume these vegetable spears the day you buy them, since flavor and vitamins tend to diminish the longer you keep them. But if you need to store them overnight, cut off the ends and place the stalks upright in a bowl of water in the refrigerator.This vegetable is great steamed or tossed in oil and roasted on the grill.
What is asparagus
300
This vegetable belongs to the legume family and provide one of the highest vegetable sources of protein. One-half cup of cooked____ provides an excellent source of vitamin K and manganese, plus a good source of fiber, vitamin C, folate, vitamin A, and thiamin for just 67 calories. These also supply a significant quantity of the phytochemicals beta-carotene, lutein, and zeaxanthin, that may support eye health.
What are peas?
300
This grain makes a popular hot breakfast food, and is known to be very good for your heart. Horses also love to eat this particular grain, and they are the main ingredient in a certain type of cookie (with or without raisins!)
What are oats?
400
This vitamin is a potent antioxidant that may slow the effects of aging and help bolster the immune system. It shields immune cells from free radicals and may boost the production of bacteria-busting white blood cells. A recent report from the U.S. Department of Agriculture (USDA) found that about 90% of American men and 97% of women do not get enough of this nutrient. Top dietary sources include almonds, sunflower seeds, red bell peppers, butternut squash, and dark green leafy vegetables
What is Vitamin E
400
Migrants from Northeastern China, these fruits eventually made their way to Europe where they inspired the term "golden apple." A serving of three medium-sized fresh ones of these provides an excellent source of vitamin A and a good source of vitamin C. These fragile peach-like fruits, with their perfumed aroma and ultra-sweet flavor, are also rich in beta-carotene. They can be enjoyed fresh or dried.
What are apricots
400
This vegetable may be one of the healthiest foods on earth,supporting six body systems: heart, eyes, brain, skin, bones, and immunity. One and a half cups raw (85g) provides a top source of folate, potassium, and magnesium, as well as an excellent source of manganese, and vitamins A, C, and K.
What is spinach?
400
This dark, leafy green contains the most vitamin K of any other produce. It's texture is quite rough and tough, so it often needs to be cooked, or rubbed with olive oil and salt to make it softer.
What is kale?
400
This is the only food that contains ALL substances necessary to sustain life; enzymes, minerals, vitamins and water. It's quite 'buzz-worthy' these days.
What is honey
500
About half of North American adults do not get enough of this vitamin- a nutrient needed for healthy skin - it helps maintain the epithelial tissues that make up the skin’s surface, eyesight - inadequate intake can lead to poor vision in dim light and possibly age-related macular degeneration, and immune function - vital for development of immune cells. Top sources include sweet potatoes, butternut squash, carrots, pumpkin, cantaloupe, pink and red grapefruit, spinach and kale.
What is Vitamin A
500
This 'fruit' is a nutrition powerhouse. Their monounsaturated fat lowers LDL "bad" cholesterol, while raising HDL "good" cholesterol. In a study from Mexico, people who ate one per day for a week saw total cholesterol drop 17 percent. The healthy fat in them may also help your body absorb certain nutrients like lycopene and beta-carotene. One-fifth medium one (30g) is a good source of heart-healthy fiber, and supplies significant quantities of potassium and folate.
What is avocado?
500
Six cloves of this provide a good source of vitamin B6 and manganese. This particular vegetable is nicknamed the "stinking rose"
What is garlic?
500
These are members of the mustard family, resembling beets and turnips but with a unique peppery flavor. The shape and skin color of them vary, but the most commonly available is the round, red-skinned variety, though the flesh of all varieties is usually white. These veggies are a popular choice for home gardens as they are fairly easy to grow. Seven of these provide an excellent source of vitamin C.
What are radishes?
500
In Brazil—a country that, along with India, grows more of these than any country in the world—they have been given an exclusive place on the Brazilian Food Pyramid. They are a legume with an excellent source of protein.
What are black beans?
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