Nutritional Value for Fruit & Vegies
| Fruit & Veg | Nutritional Value |
| apples | dietary fibre, vit c, vit e |
| apricots | dietary fibre, potassium, vit a, beta-carotene, |
| artichoke | vit c, beta-carotene, |
| asparagus | vit b3, vit e, vit k, vit k, vit c, beta-carotene, |
| avocado | vit e, vit f, |
| banana | inositol, vit c, beta-carotene, b6, |
| beans | vit b1, b9, beta-carotene, b5, |
| beetroot | folate, dietary fibre, vit c, potassium |
| berries | vit c, vit p, |
| blackberries | vit e, |
| black currents | beta-carotene, |
| blueberries | vit c, beta-carotene, |
| broccoli | vit c, folate, b2, b5, e, b6, dietary fibre, b9, vit k, beta-carotene, calcium, |
| brussels sprouts | vit c, b2, b6, vit e, folate, dietary fibre, vit k, beta-carotene, |
| cabbage | vit c, folate, potassium, b6, dietary fibre, vit u, vit k, vit e, beta-carotene, |
| cantaloupe | vit a |
| capsicum | vit c, b-complex, iron, calcium, phosphorus, vit p, |
| carrots | vit a, vit c, b6, dietary fibre, vit e, potassium, beta-carotene, |
| cauliflower | vit c, b5, b6, folate, vit k, potassium, vit h, choline, |
| celery | vit c, potassium, vit e, beta-carotene, |
| cherries | vit c, |
| chilli – red | vit a |
| citrus peel | vit p |
| coconut | vit c, |
| cranberries | beta-carotene, |
| cucumber | vit c, beta-carotene, |
| eggs | selenium, vit a, vit b5, vit b1, vit b12, vit d, vit h, choline |
| fennel | vit c, dietary fibre, vit a |
| figs | vit c, beta-carotene, |
| garlic | vit p, vit c, selenium, |
| ginger | acrid resins, bisabolene, borneal, camphene, choline, cineole, citral, folic acid, gingerol, inositol, manganese, pantothenic acid, PABA, phellandrene, sequiterpene, shogoals, silicon, zingerone, zingiberene and vit B3 |
| grape | vit c, b6, potassium, vit p, |
| grapefruit | vit c, high fibre, |
| kiwi fruit | vit c, potassium |
| leeks | vit a, beta-carotene, |
| lemons | vit c, |
| lettuce | beta-carotene, |
| limes | vit c, |
| mango | vit a, vit c, b1, b6, potassium, vit e, beta-carotene, |
| melon | vit c, folate, dietary fibre, vit a |
| mushrooms | vit b5, vit h, PABA |
| nectarines | vit c, b3, potassium, dietary fibre |
| olives | beta-carotene, |
| onions | vit p, vit c, selenium, beta-carotene, |
| oranges | vit c, beta-carotene, |
| papayas | vit c |
| parsley | beta-carotene, |
| parsnip | |
| passionfruit | beta-carotene, |
| peaches | vit c, b3, potassium, dietary fibre, vit a, beta-carotene, |
| pears | dietary fibre, beta-carotene, |
| peas | vit b6, vit c, folate, beta-carotene, b1 |
| pineapples | vit c, beta-carotene, |
| plums | dietary fibre, beta-carotene, |
| potato | vit c |
| pumpkin | vit a, beta-carotene, |
| radish | vit c, beta-carotene, |
| raspberries | vit c, iron, potassium, magnesium |
| rhubarb | calcium, fiber, vit c, vit a |
| spinach | vit a, b9, vit e, vit h, PABA, vit k, vit c, folate, beta-carotene, calcium, choline, |
| squash | beta-carotene, |
| strawberry | vit a, vit c, beta-carotene, |
| sweet potatoes | vit a, vit c, vit e, beta-carotene, |
| tomatoes | vit c, dietary fibre, vit e, folate, vit a, beta-carotene, |
| turnip | vit c, |
| watermelon | vit c, |
Sources:
- anrvitamins.com
Mindell, Earl. Vitamin Bible for the 21st Century, 2001- Kirschmann, John. Nutrition Almanac.
- Borton, Benjamin. Human Nutrition.
- Mindell, Earl. Vitamin Bible.
- Benowieez, Robert. Vitamins & You.
- Bosco, Dominick. The People’s Guide to Vitamins & Minerals.
- Gottlieb, William. The Complete Book of Vitamins.
- Kadans, Joseph. Encyclopedia of Medicinal Herbs.
- Tierra, Michael. The Way of Herbs.
- Ritchinson, Jack. The Little Herb Encyclopedia.
- McCarty, Mark. Health Benefits of Supplemental Nutrition.
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