Health Benefits of Specific Vegetables
3-5 Servings per Day
Artichoke
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Weight Loss
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Phosphorus, Potassium, Vitamin C, Vitamin K
Arugula
Prevent:
Cancer, Diabetes, Heart Disease
Promote:
Cardiovascular Health, Digestion, Skin Health, Vision
Significant Source of:
Vitamin A, Vitamin K
Asparagus
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health
Significant Source of:
Copper, Fiber, Folate, Iron, Manganese, Riboflavin, Thiamin, Vitamin A, Vitamin C, Vitamin K
Beans
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health, Weight Loss
Significant Source of:
Fiber, Folate, Manganese, Vitamin A, Vitamin C, Vitamin K
Beets
Prevent:
Blood Pressure. Cancer, Diabetes, Heart Disease, Stroke
Promote:
Athletic Performance, Anti-Inflammatory, Brain Function, Cardiovascular Health, Digestion, Immune Health
Significant Source of:
Fiber, Folate, Manganese, Potassium,Vitamin C
Bell Pepper
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Gut Health, Vision
Significant Source of:
Fiber, Folate, Vitamin A, Vitamin B6, Vitamin C, Vitamin E
Broccoli
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Immune Health, Weight Loss, Healthy Aging
Significant Source of:
Fiber, Folate, Manganese, Vitamin C, Vitamin K
Brussel Sprouts
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Vision, Weight Loss
Significant Source of:
Fiber, Folate, Manganese, Omega 3s, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K,
Cabbage
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Weight Loss
Significant Source of:
Fiber, Folate, Vitamin C, Vitamin K
Carrot
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Vision
Significant Source of:
Fiber, Potassium, Vitamin A, Vitamin C
Cauliflower
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Weight Loss
Significant Source of:
Fiber, Folate, Vitamin B6, Vitamin C, Vitamin K
Celery
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Vision, Weight Loss
Significant Source of:
Fiber, Folate, Vitamin A, Vitamin K
Corn
Prevent:
Blood Pressure, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Vision
Significant Source of:
Copper, Iron, Fiber, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Zinc
Cucumber
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Weight Loss
Significant Source of:
Fiber, Vitamin C, Vitamin K, Manganese, Potassium
Edamame
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Gut Health, Weight Loss
Significant Source of:
Copper, Calcium, Fiber, Folate, Iron, Manganese, Omega 3s, Potassium, Protein, Riboflavin, Thiamin, Vitamin C, Vitamin K, Zinc
Eggplant
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Weight Loss
Significant Source of:
Fiber, Manganese
Green Onion
Prevent:
Cancer, Diabetes, Heart Disease, Infection Stroke
Promote:
Antibacterial, Cardiovascular Health, Digestion
Significant Source of:
Vitamin K, Manganese
Kale
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Bone Health, Cardiovascular Health, Digestion, Immune Health, Vision, Weight Loss
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Potassium, Omega 3s, Vitamin A, Vitamin C, Vitamin K
Lettuce
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Immune Health, Vision
Significant Source of:
Folate, Omega 3s, Vitamin A, Vitamin K
Mushroom
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health, Weight Loss
Significant Source of:
Copper, Fiber, Manganese, Niacin, Pantothenic Acid, Riboflavin, Selenium, Vitamin B6, Zinc
Okra
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health
Significant Source of:
Fiber, Folate, Magnesium, Manganese, Thiamin, Vitamin B6, Vitamin C, Vitamin K
Onion
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health
Significant Source of:
Fiber, Vitamin B6, Vitamin C, Manganese
Peas
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health, Vision
Significant Source of:
Fiber, Folate, Iron, Manganese, Thiamin, Vitamin A, Vitamin C, Vitamin K
Radish
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health
Significant Source of:
Fiber, Vitamin C
Rhubarb
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health
Significant Source of:
Fiber, Manganese, Potassium, Vitamin C, Vitamin K
Spinach
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Immune Health, Vision
Significant Source of:
Fiber, Folate, Manganese, Omega 3s, Vitamin A, Vitamin C, Vitamin K
Squash
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Gut Health, Immune Health, Vision, Weight Loss
Significant Source of:
Fiber, Magnesium, Manganese, Omega 3s, Vitamin A, Vitamin B6, Vitamin C, Vitamin E
Sweet Potato
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Immune Health, Mental Health, Vision
Significant Source of:
Copper, Fiber, Manganese, Potassium, Vitamin A, Vitamin B6, Pantothenic Acid
Tomato
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Immune Health, Weight Loss
Significant Source of:
Manganese, Potassium, Vitamin A, Vitamin C, Vitamin K
Turnip
Prevent:
Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Bone Health, Cardiovascular Health, Digestion, Immune Health, Vision
Significant Source of:
Calcium, Fiber, Folate, Omega 3s, Manganese, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Zucchini
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Vision, Weight Loss
Significant Source of:
Manganese, Omega 3s, Potassium, Riboflavin, Vitamin C
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