Vegetables VEGGIES/PRODUCTS BENEFITS/GENERAL INFO. NUTRITIONAL VALUES Artichokes Pickled on a pizza or fresh on the side - artichokes are a fun way to tantalise your tastebuds and boost your iron levels Calories 76 Potassium 429 mg Fibre 1,6g Asparagus Did you know that asparagus could boost your immunity and help to lower your cholesterol levels? Calories 13 Potassium 110 mg Fibre 0,7g Folate 74 mcg Vitamin E 1,2mg Carotenes 255 mcg Vitamin C 5mg Per 100 g cooked Aubergine Liven up Italian and Greek dishes with aubergine. And increase your folic acid and potassium intake in the process Potassium 210 mg Fibre 2 g Folate 18 mcg Per 100 g raw Beans. The list of health benefits are endless when it comes to beans. Make a point of eating more of this magic food Calories 103 Potassium 420 mg Fibre 6,7 g Bean sprouts A handful of freshly-sprouted beans can give an adult three-quarters of his/her daily vitamin C requirement. These are low in calories and can be eaten freely. Bok choi Love Eastern cooking? Then you're probably familiar with bok choi - a healthy veggie that can up your folate intake. Calories 12 Potassium 420 mg Calcium 80 mg Folate 40 mcg Per 100g cooked Broccoli Your mom was right: broccoli is indeed a super food. And the good news is that you can eat as much as you like Calories 33 Beta-carotene 575 mcg Calcium 56 mg Iron 1,7 mg Folate 90 mcg Vitamin C 87 mg Brussel sprouts Did you know that it's best to steam or boil Brussels sprouts in order to preserve the folate and vitamin C content Calories 35 Fibre 3,1 g Folate 100 mcg Vitamin C 60 mg Per 100g boiled Butternut The main benefit that butternut has, is that it is a source of the phytochemical beta-carotene. That has antioxidant abilities and can inhibit cancer cell development. Calories 32 Fibre 1,4 g Potassium 280mg Vitamin C 15 mg Per 100g baked Cabbage Cabbage has a high folate, vitamin B and antioxidant content. This veggie may also cut your risk of heart disease Calories 26 B vitamins high Beta-carotene 385mcg Calcium 52mg Folate 75 mcg Potassium 270 mg Vitamin C 50 mg Vitamin E 0,2 mg Per 100g Carrot Carrots are extremely versatile. They're also cheap and easily accessible - and a great source of beta-carotene Calories 35 Carbohydrate 8g Starch 0g Sugars 8g Protein Fat Glycaemic Index high Per 100g Cauliflower Lower your risk of cancer with cauliflower. This veggie is low in calories and can therefore also be eaten fairly freely Cauliflower is linked with lower rates of cancer. They can also lower the risk of heart disease and stroke, counter anaemia and help regulate blood pressure. Celery Celery is a good source of potassium. It has a diuretic effect, can help control blood pressure and has anti-inflammatory effects Calories 7 Fibre 1,1g Potassium 320mg Folate 16mcg Per 100g Chilli Chillies help fight pain, temporarily increases the metabolism and eases nasal congestion Calories 20 Fibre 1,6g Potassium 220mg Vitamin C 120mg Per 100g Cos lettuce Cos lettuce is linked to a reduced risk of cancers and eye disease. This vegetable is also a good source of folate. Calories 16 Fibre 1,2g Potassium 220mg Folate 55mcg Per 100g Garlic Garlic has many health benefits - it reduces blood pressure and also reduces the risk of infection and illness. Calories 9 Per 9g (2 large garlic cloves) Because garlic is eaten in such small quantities, its contribution to the vitamin, energy and mineral requirements of the body are negligible. Ginger Ginger can relieve nausea and relieves indigestion and flatulence. It discourages blood clots, stimulates circulation and may relieve rheumatism Calories 10 Per 25g fresh ginger. Because ginger is eaten in such small quantities, its contribution to the vitamin, energy and mineral requirements of the body are negligible. Kale Did you know that kale has the highest antioxidant ability of all the leafy green vegetables? Calories 24 Fibre 2,8g Calcium 150mcg Folate 86mcg Vitamin C 71mg Per 100g Leeks Leeks are low in calories and can be eaten freely. An average serving of cooked leeks weighs about 75g Calories 21 Fibre 1,7g Folate 40mcg Vitamin E 0,8mg Per 100g Lettuce Lettuce aids digestion and promotes liver health. It can also reduce the risk of heart disease, stroke and cataracts Calories 14 Vitamin E 0,57mg Iron 0,7mg Folate 55 mcg Carotenes 355mcg Potassium 220mg Olives Olives delay the effects if ageing and also protect against rheumatoid arthritis. Olives are also linked to a reduced breast cancer risk. Calories 103 Fibre 2,9g Vitamin E 2mg Per 100g Onions Onions help to reduce the risk of heart disease and stroke. They also have anti-inflammatory and anti-cancer effects. Calories 36 Fibre 1,4g B Vitamins wide range Niacin 0,7 mg Potassium 160mg Per 100g raw Peas Peas help to steady blood sugar levels in the body. These funky veggies are also the richest food source of vitamin B1 Calories 69 Fibre 5,1 g Vitamin C 16 mg Carotenes 250 mcg Folate 27 mcg Iron 1,6 ng Protein 6 g Vitamin B1 0,7 mg Zinc 0,7 mg Per 100g cooked fresh peas Potatoes Boost your energy levels with this great source of carbohydrates - and up your potassium levels in the process. Calories 66 Fibre 1,5 g Potassium 430mg Vitamin C 15mg Iron 1,6mg Carbohydrates 17g Protein 2g Fat Glycaemic Index high Per 100g boiled Red pepper Red peppers are sweet, tasty and a great addition to many dishes. They're also good for boosting antioxidant levels Calories 32 Carotenes 3840mcg Niacin 1,3mg Vitamin C 140mg Vitamin E 0,8mg Shiitake mushrooms These mushrooms add flavour to many different types of dishes and are low in calories. Calories 42 Fibre 2 g Folate 25 mcg Per 100g Soya Soya helps to lower the risk of heart disease and may reduce the risk of breast and prostate cancers.It steadies the blood sugar levels and can help ease menopausal symptoms Calories 141 Calcium 83 mg Fat 7,3 g Fibre 6,1mg Folate 54mcg Iron 3mg Potassium 510mg Protein 14g Vitamin E 1,1 mg Zinc 0,9 mg Per 100g Spinach Spinach contains high levels of potassium and folate. Spinach may reduce the risk of cancer, helps to avoid and relieve anaemia and may protect against eye degeneration and heart disease Calories 25 Calcium 170mg Carotenes 3,535mcg Fibre 2,1g Folate 150mcg Iron 2,1mg Potassium 500mg Vitamin C 26mg Vitamin E 1,7mg Per 100g raw Sweet potato Sweet potato is the richest low-fat source of vitamin E. It contributes to heart health and is a good source of dietary antioxidants. Calories 115 Carotenes 5,140mcg Fibre 3,3g Iron 0,9mg Potassium 480mg Vitamin C 23mg Vitamin E 6mg Zinc 0,4mg Carbohydrates 21g Glycaemic Index high Per 100g baked Sweet corn Sweetcorn is a good source of folate. It also helps protect against macular degeneration - a disease of the eyes Calories 111 Fibre 2,2g Folate 34mcg Potassium 240mg Per 100g baked Tomatoes Tomatoes are low in calories and a great source of antioxidants. They can be eaten baked, raw or grilledgood source of vitamin C and E Calories 17 Fibre 1g Vitamin C 17mg Vitamin E 1,2mg Carotenes 1,715 mcg Iron 0,5mg Potassium 250mg Per 100g baked Turmeric Add a little spice to your life with turmeric. Turmeric is used in its dry powdered form. It is a member of the ginger family. Calories 354 Fibre 21 g Potassium 2525mg Iron 41mg Per 100g Watercress Watercress has many health benefits: it is a traditional treatment for eczema, cuts cancer risk and counters anaemia Calories 22 Calcium 170mg Carotenes 2,520 mcg Folate 200 mcg Iron 2,2mg Potassium 230mg Vitamin C 62mg Vitamin E 1,5mg Zinc 0,7mg Per 100g