Fresh fruits and vegetables are excellent sources of vitamins and minerals while being naturally low in sodium and fat. Many also provide your body with fiber and phytochemicals. Greens are a plentiful source of the vitamin A precursor, beta-carotene. Most fruits and vegetables supply an abundance of the B vitamins, folate, vitamin K, calcium, iron and the powerful antioxidant vitamin C. Omega-3 fatty acids are plentiful in certain vegetables such as brussels sprouts, cabbage, spinach, kale and collard greens.
Bok Choy
The presence of chlorophyll, the green pigment plants use for photosynthesis, is associated with the amount of nutrients in leafy green vegetables. Thus, the darker the greens, the higher their nutrition content, generally. With only 10 calories in 1/2 cup of of bok choy the nutrition levels are plentiful. This green is high in vitamin A containing 296mcg as well as 83.3mg of vitamin K. Other nutrients bok choy provides you with include soluble fiber, vitamin C, folate, calcium and 315mg of potassium. Bok choy contains all of these essential nutrients and only 0.1g of fat.
Strawberries
Strawberries are one of the richest sources of vitamin C. One cup of strawberries contains 84.7mg of vitamin C which is more than one medium orange. Pineapples are close behind, containing over 70mg of vitamin C in one serving. According to alternative medicine practitioner, Dr. J.D. Decuypere, strawberries contain high levels of potassium with 220mg per cup. They are also a significant source of other many other minerals including calcium, phosphorus and magnesium. Along with minerals strawberries have many vitamins to provide your body with as well, such as vitamin A, vitamin B1, vitamin B2, folate, vitamin E and vitamin K.
Brussels Sprouts
Brussels sprouts are rich in nutrients and you can incorporate them into your diet as a side to any main course. They can be prepared by soaking the sprouts in basin of warm water for 10 minutes. Then rinse the sprouts and cut off the tough end and carve an "X" in the base of each sprout. You can steam, microwave or boil them until tender. A 1/2-cup serving of brussels sprouts contains 33 calories and only 0.3g of fat. They nourish you with fiber, vitamin A, vitamin C, vitamin K, folate, calcium, iron, potassium and omega-3 fatty acids.
Blueberries
MayoClinic.com dermatologist Lawrence E. Gibson states that blueberries are high in antioxidants. He recommends other fresh fruits and vegetables for their antioxidant agents, such as carrots, tomatoes, apricots and other yellow and orange fruits and vegetables. Blueberries also contain high amounts of potassium with 114mg and vitamins A and K. One cup of blueberries contains approximately 1.1g of protein, 3.6g of dietary fiber and 84 calories.
Kale
According to MedlinePlus, an analysis of existing research suggests that eating leafy green vegetables can immensely diminish the risk of developing Type 2 diabetes, although more research is necessary. A 1/2 cup of kale contains 20 calories and a low 0.3g of fat. It provides your body with a significant amount of vitamin A, vitamin C, 324.4mcg of vitamin K, folate, calcium, iron and potassium.
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