Fresh Vegetables

Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention.

Nutrition facts

Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.

Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g).

The nutrition facts for 1 cup (90 g) of raw broccoli are (4Trusted Source):

Calories: 35

Protein: 2.3 g

Carbs: 5.6 g

Fiber: 2.2 g

Fat: 0.3 g

Vitamin C: 91% of the Daily Value (DV)

Vitamin K: 77% of the DV

Folate: 15% of the DV

Each serving also contains a small amount of potassium, magnesium, iron, and calcium.

Carrots are full of benefits—they may promote healthy vision, balance your blood sugar, help with weight management, lower your risk of cancer, regulate blood pressure, reduce heart disease, improve immunity, and boost brain health. You won't regret incorporating more of this vegetable into your diet.

Despite its reputation for being a complete zero on the nutritional scale, iceberg lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients. Although it’s low in fiber, it has a high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate.

The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include:

• Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
• Calcium, which keeps bones and teeth strong. It also supports muscle function, nerve function, and blood clotting.
• Vitamin K, a vitamin that works with calcium to prevent bone fractures. It’s also integral for blood clotting.
• Vitamin A (as beta carotene), a powerful antioxidant that helps to maintain night vision and eye health. It also supports cell growth.
• Folate, a B vitamin that helps to make DNA and genetic material. It’s especially important for women who are pregnant or who are planning to become pregnant.
• Potassium, a mineral that reduces blood pressure by lessening the effects of salt in the diet.

Purple cabbage is a nutrient-rich vegetable linked to a variety of health benefits, including reduced inflammation, a healthier heart, stronger bones, improved gut function, and maybe a lower risk of certain cancers.

Rich in nutrients

Despite being low in calories, purple cabbage contains an impressive amount of nutrients.

One cup (89 grams) of chopped, raw, purple cabbage contains the following nutrients (1Trusted Source):

Calories: 28

Protein: 1 gram

Carbs: 7 grams

Fiber: 2 grams

Vitamin C: 56% of the Daily Value

(DV)

Vitamin K: 28% of the DV

Vitamin B6: 11% of the DV

Vitamin A: 6% of the DV

Potassium: 5% of the DV

Thiamine: 5% of the DV

Riboflavin: 5% of the DV

Purple cabbage also provides small amounts of iron, calcium, magnesium, phosphorus, copper, and zinc.