VEGETABLES

The following is a list of the approved vegetables on our diet programs. Yes, we know Avocado is technically a fruit… but listing it here for simplicity as we have no fruit on our diet plans due to their high sugar content = glycemic spikes = fat storage.

Asparagus

Asparagus is packed full of Vitamins and minerals including Vitamins A, C, E, K, B6, folate, iron, copper, calcium, protein, antioxidants and fiber. It is low in fat and calories and high in soluble and insoluble fiber.

Avocado

Avocado’s are a great source of Vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados have more potassium than bananas. Avocados are high in monounsaturated oleic acid, a heart-healthy fatty acid. They are also full of fiber which helps with weight loss and metabolic health.

Bok choy

Bok Choy is an excellent source of fiber, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, beta-carotene, as well as folate, and calcium. It is one of the top anti-inflammatory foods, which allows it to reduce the risk for conditions like heart disease. It can also help prevent cancer. Overall, it is considered one of healthiest leafy green vegetables.

Broccoli

Broccoli is a great source of Vitamin C and Vitamin K, a good source of folate (folic acid), potassium, antioxidants and fiber. Vitamin C helps support a healthy immune response, as well as helps cuts and wounds heal. Fiber and antioxidants, promote healthy bowel function and digestive health.

Brussel sprouts

Brussel sprouts are rich in Vitamin A, Vitamin B6 and Vitamin C, Vitamin K as well as dietary fiber, manganese, copper, potassium. Potassium is an extremely important mineral in the body, because it acts as a vasodilator, meaning that it can reduce the tension and pressure of the blood vessels and arteries, thus relieving strain on the cardiovascular system. This can lower your risk of heart attack, stroke, atherosclerosis, and coronary heart disease. Brussels sprouts also contain a high level of dietary fiber which helps with digestion.

Cauliflower

Cauliflower is a vegetable high in fiber, a great source of antioxidants, and contains most essential Vitamins and minerals.

Cabbage

Cabbage is high in fiber, antioxidants, Vitamin C, and Vitamin K. The antioxidants found in cabbage have been shown to help reduce chronic inflammation.

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Celery

Celery contains Vitamin C, beta carotene, flavonoids, and antioxidants. It helps reduce inflammation and helps promote digestion.

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Collard greens

Collard greens are rich in folate, calcium, dietary fiber, and Vitamins A, Vitamin C, Vitamin E and Vitamin K. Vitamin K is very helpful in the strengthening and building of bones. Collard greens are also a good source of iron, which helps prevent anemia.

Cucumbers

Cucumbers are high in Vitamins and minerals, specifically Vitamin K. They have a high water content, made up of 96% water. To maximize the amount of Vitamins, minerals and fiber, cucumbers should be eaten unpeeled.

Kale

Kale is one of the most nutrient-dense foods that you can eat. It is especially rich in Vitamin A, Vitamin C, and Vitamin K. Kale is one of the best ways to get Vitamin K. One cup of rare kale containing almost 7 times the recommended daily amount. Kale also contains minerals that most people don’t get enough of in their diet, including Calcium, Potassium, and Magnesium.

Mushrooms

Mushrooms are rich in Vitamin C, Vitamin D, potassium, phosphorus, magnesium, sodium, niacin, riboflavin, thiamin, and folate. Mushrooms help promote your immune system. Vitamin D is a Vitamin rarely found in vegetables.

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Mustard greens

Mustard greens are very high in Vitamin K. Just one cup provides over 500% the daily value of Vitamin K, 85% of your daily Vitamin A, 60% of Vitamin C. Mustard greens also have high levels of folates, manganese, dietary fiber, calcium. Among other things Vitamin K helps promotes bone density and helps with keep bone structure in a good condition.

Onions

Onion is extremely rich in Vitamin C as well as high in Vitamin B and potassium. Vitamin C helps with immunity, iron absorption, collagen production, and tissue repair.

Peppers

Peppers are high in Vitamin C and carotenoids. Carotenoids help promote eye health. They contain more than double daily vitamin C intake, are a powerful antioxidant, and are a great source of folate a Vitamin B6 and folate. Specifically, red peppers are one of the highest veggies with the antioxidant lycopene and are considered a superfood.

Spinach

Spinach is one of the best places to find dietary magnesium. Magnesium is needed for energy metabolism, maintaining muscle and nerve function, a regular heart rhythm, healthy immune system and helps regulate blood pressure. Spinach is also high in iron and calcium.

Swiss chard

Swiss chard is loaded with Vitamin A and Vitamin K, followed by Vitamin C. It is also high in antioxidants, which help fight free radicals in your body. Free radicals are bad as they can lead to diseases.

Zucchini

Zucchini is rich in Vitamin A, which may support eye health and the immune system. It is also high in antioxidants and fiber.