Nutritional Values of Fruits and Veggies

Fun Snacks for Kids

Here's a list of the nutritional values for the most nutrition-packed fruits and veggies to juice, or just to eat! This list also names some of the vitamins that you'll get when you consume them.

ALFALFA:

This green sprout is one of the richest sources of the A and B Vitamins but it is also rich in iron and contains a large supply of Vitamin B6, Vitamin K and Vitamin C.

Use only the leaves for making juice. Best made palatable by mixing with carrot or other juices. Contains practically as complete a range of minerals and vitamins as can be found in any food. Alfalfa contains approximately 8,000 I.U. of Vitamin A per 100 grams of juice.

APPLES:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium, Silicon, Sodium, Sulphur.

APRICOTS:

Vitamins — A, B2, C.

Minerals — Potassium, Sodium, Phosphorus, Calcium, Silicon, Sulphur, Magnesium, Iron.

ARTICHOKES:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

This vegetable is not as well known or appreciated as it should be but it is an excellent root vegetable. This is one vegetable that is actually beneficial to diabetics because it contains a large amount of inulin which is converted to levulose. Inulin is a white starchy substance which assists the pancreatic function of the digestive system.

ASPARAGUS:

Vitamins — A, B, C.

Minerals — Calcium, Iron, Phosphorus, Sodium, Potassium.

Most people do not realize that asparagus is delicious eaten raw in salads. Try it. You'll love its flavor, which is similar to fresh, sweet peas.

AVOCADOES:

Vitamins — A, B, C.

Minerals — Iron, Sodium, Potassium, Calcium, Phosphorus.

*Do NOT try to juice these! They will get stuck in your juicer. Instead, juice all of your other fruits and veggies and then blend them with the avocados in a blender.

BANANAS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

*Again, do NOT juice bananas. Blend them!

BEANS, String:

Vitamins — A, B, C.

Minerals — Calcium, Iron, Sodium, Potassium, Phosphorus.

String bean juice and brussels sprout juice are claimed to be of great merit in the treatment of diabetes because of their natural content of inulin. It is believed that the elimination of all refined foods and the use of a combination of juices from string beans, brussels sprouts, carrots and spinach is well worth trying.

BEETS:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iron, Potassium, Sodium, Phosphorus, Silicon, Sulphur, Magnesium.

This root vegetable is yet not recognized as broadly as it deserves to be for its tremendous value as a cure-all for almost everything that ails a human being, including cancer. It contains most of the mineral salts and is especially rich in potassium and chlorine. Seems to be able to dissolve inorganic calcium deposits. Make raw beets a regular part of your diet, using the juice and the sliced whole beet as well.

BLACKBERRIES:

Vitamins — A, B2, C.

Minerals — Potassium, Calcium, Phosphorus, Magnesium, Chlorine, Sulphur, Sodium, Iron.

BLUEBERRIES:

Vitamins — A, B, C.

Minerals — Iron, Potassium, Phosphorus.

BROCCOLI:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

CABBAGE:

Vitamins — A, B, B2 C, U.

Minerals — Calcium, Chlorine, Iron, Sodium, Potassium, Sulphur, Phosphorus, Magnesium, Silicon, Iodine.

First and foremost, cabbage juice has been known to clear up duodenal and gastric ulcers. The U or K Vitamin is the factor involved. Cabbage is another underestimated vegetable. The only thing that could be held against cabbage is its tendency to generate gas, but I do not deem this a bad feature. Raw cabbage should be used in juice and in cole slaw and other salads.

CARROTS:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Silicon, Sodium, Sulphur.

Carrots are rich in the alkaline minerals and carotene and are very popular for juicing.

CAULIFLOWER:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

CELERY:

Vitamins — A, B, C, E.

Minerals — Calcium, Iron, Magnesium, Potassium, Sodium, Sulphur, Chlorine, Phosphorus.

Very popular for its flavor, crispness and color. Try to get it with its full complement of leaves and use them, too, wherever possible. There is no sensible reason for blanching celery. Blanching removes the chlorophyll which is one of the valuable ingredients in celery.

CHERRIES:

Vitamins — A, B, C.

Minerals — Iron, Magnesium, Sodium, Potassium, Calcium, Phosphorus.

COCONUT:

Vitamins — A, B, B2.

Minerals — Calcium, Chlorine, Fluorine, Iron, Magnesium, Phosphorus, Potassium, Silicon, Sodium, Sulphur.

CORN:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

CRANBERRIES:

Vitamins — A, B, C.

Minerals — Potassium, Calcium, Phosphorus, Sodium, Magnesium, Sulphur, Chlorine, Iron, Iodine.

CUCUMBER:

Vitamins — A, B, C.

Minerals — Chlorine, Iron, Magnesium, Potassium, Silicon, Phosphorus, Sodium, Calcium, Sulphur, Iodine.

Known as one of the best diuretics in the vegetable kingdom. Also, said to promote hair growth.

CURRANTS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

DANDELIONS:

Vitamins — A, B, B2, C.

Minerals — Potassium, Sodium, Chlorine, Calcium, Phosphorus, Magnesium, Sulphur, Silicon, Iron.

This lowly weed is now recognized as a superlative vegetable. Used to counteract hyperacidity and normalize alkalinity. I advise juicing both leaves and root. Put the dandelions that grow around you to good use.

DATES:

Vitamins — A, B.

Minerals — Iron, Calcium, Phosphorus, Sodium, Potassium.

EGGPLANT:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

ENDIVE:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.

Endive is related to the dandelion and has a bitter taste. This vegetable is sometimes compared with varieties of lettuce. The leaves are curly and serrated. It is also known as escarole or chicory.

FENNEL:

Also known as florence fennel or finocchio. An excellent vegetable somewhat similar to celery but with a sweeter more licorice-like flavor. Must be used judiciously because of its sweet aromatic flavor. Claimed to be of value as a blood builder, thus being useful in menstrual disorders. Mixes nicely with carrot and beet juices.

FIGS:

Vitamins — A, B, B2.

Minerals — Potassium, Calcium, Phosphorus, Magnesium, Sulphur, Sodium, Chlorine, Silicon, Iron.

GOOSEBERRIES:

Vitamins — A, C.

Minerals — Iron, Magnesium, Calcium, Phosphorus, Sodium, Potassium.

GRAPEFRUIT:

Vitamins — A, B, B2, C.

Minerals — Potassium, Calcium, Iodine, Iron, Sulphur, Magnesium, Chlorine, Sodium.

GRAPES:

Vitamins — A, B, B2, C.

Minerals — Potassium, Calcium, Iodine, Phosphorus, Sulphur, Magnesium, Chlorine, Sodium, Iron.

KALE:

Vitamins — A, B, C.

Minerals — Calcium, Iron, Phosphorus, Potassium, Sulphur.

This vegetable is very much like cabbage but is much hardier and can be grown outdoors during the late fall and winter months.

LEMONS:

Vitamins — A, B, B2, C.

Minerals — Potassium, Calcium, Phosphorus, Magnesium, Sulphur, Chlorine, Iron.

LETTUCE:

Vitamins — A, B, B2, C, E.

Minerals — Calcium, Iodine, Magnesium, Phosphorus, Potassium, Sodium, Chlorine, Sulphur.

We regularly use four different kinds of lettuce and in my opinion head lettuce is the poorest type. I advise the use of the leafy varieties and I consider Romaine lettuce to be the best. Try to select the greenest lettuce you can find.

LETTUCE, Romaine:

This is probably the most popular of all varieties of leaf lettuce and in my opinion, the best. Said to have much different chemical properties than the regular kinds of lettuce, such as head lettuce. Usually referred to as 'Cos' because of its origin on the Island of Cos off the coast of Greece.

Has a high sodium content. Said to be of great value in Addison's disease, in which the adrenal glands are involved. Use it where ailments have failed to respond to other treatments.

MELONS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

MUSHROOMS:

Vitamins — B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

MUSKMELONS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

ONIONS:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iodine, iron, Magnesium, Phosphorus, Potassium, Sulphur, Sodium.

ORANGES:

Vitamins — A, B, B2, C.

Minerals — Calcium, Iodine, Phosphorus, Potassium, Sodium, Magnesium, Sulphur, Chlorine, iron.

PARSLEY:

Vitamins — A, B, C, E.

Minerals — Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.

It is claimed by one authority that a combination of parsley and dandelion makes an ideal juice for migraine. Use one tablespoon of parsley juice to 3 ounces of dandelion and 3 ounces of lettuce juice, diluted with water. Parsley is a good source of chlorophyll.

PARSNIPS:

Vitamins — B, C.

Minerals — Calcium, Iron, Sodium, Potassium, Phosphorus.

Make a juice of the leaves and root. Claimed to be of value to folks with bronchial problems. It is claimed to be food for the brain, thus of benefit in mental disorders. Also said to strengthen nails.

PEACHES:

Vitamins — A, B, C.

Minerals — Chlorine, Manganese, Sulphur, Calcium, Phosphorus, Sodium, iron, Potassium.

PEARS:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium.

PEAS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

PEPPERS:

Vitamins — A, B, C.

Minerals — Silicon, Calcium, Phosphorus, Iron, Sodium, Potassium.

Peppers are said to be rich in silicon, which is needed for healthy hair, nails and skin. Sweet peppers are claimed to clear up flatulence.

PINEAPPLES:

Vitamins — A, B, B2, C.

Minerals — Calcium, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.

PLUMS:

Vitamins — A, B, C.

Minerals — Chlorine, Iron, Phosphorus, Potassium, Silicon, Sodium, Sulphur.

POMEGRANATES:

Vitamins — A, B, B2.

Minerals — Potassium, Sodium, Chlorine, Phosphate, Sulphur, Calcium, Magnesium, Iron.

POTATOES:

Vitamins — A, B, C.

Minerals — Chlorine, Phosphorus, Potassium, Sulphur, Calcium, Iron, Sodium.

Potato juice is claimed to be very effective in clearing up skin blemishes. Be sure to juice the skin and all because if you peel the potato, many minerals are lost.

PUMPKINS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

RADISHES:

Vitamins — A, B, C.

Minerals — Potassium, Sodium, Chlorine, Sulphur, Phosphorus, Calcium, Magnesium, Iron, Iodine.

RAISINS:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Potassium, Sodium, Iron.

RHUBARB:

Vitamins — A, C.

Minerals — Calcium, Chlorine, Iron, Potassium, Magnesium, Sodium, Sulphur.

SPINACH:

Vitamins — A, B, B2, C, E.

Minerals — Calcium, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur, Chlorine.

Spinach should be included in every mixed vegetable drink. Some claim that raw spinach is one of the genuine elixirs of life. Especially beneficial for cleansing and regenerating the intestinal tract.

SQUASH:

Vitamins — A, B, C.

Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.

STRAWBERRIES:

Vitamins — A, B, C.

Minerals — Calcium, Iron, Manganese, Phosphorus, Potassium, Sodium.

TANGERINES:

Vitamins — A, B, C.

Minerals — Calcium, Iron, Magnesium, Potassium, Phosphorus, Sodium.

TOMATOES:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium; Sodium, Sulphur.

Fresh tomato juice doesn't taste as good as the canned juice because it hasn't been cooked and fixed up with additives, salt and pepper, plus who knows what else! But if it is health you are seeking, throw the canned juice down the drain and drink your own homemade raw tomato juice.

TURNIP:

Vitamins — A, B, B2, C, E.

Minerals — Calcium, Phosphorus, Chlorine, Sodium, Sulphur, Magnesium, Potassium, Iron.

WATERCRESS:

This is another fine item to be used when combining juices. It is too potent to be used alone. This vegetable contains Vitamins A, B, C and E, as well as magnesium, iron, potassium, phosphorus, chlorine, sulphur, calcium, iodine and sodium.

WATERMELON:

Vitamins — A, B, B2, C.

Minerals — Calcium, Chlorine, Iron, Magnesium, Potassium, Silicon, Sulphur, Sodium.

List from healthguidange.org

Whether you juice, or eat all your fruits and veggies raw, any way is a good way! Oh, and if you notice that the fruits don't have a lot about them, it's because we eat way more fruits than veggies and we know what they go good with because they're so delish! 

Color Yourself Healthy!