Yoga Of Food
Nutritional Chart Values
Clinical research and the new food nutritional chart consistently emphasize that people need to eat more fruits and vegetables to improve their chances of living long and healthy lives. Medical science reminds us almost every day that good nutrition and good health go hand in hand. We learn more every day about the nutritional power packed into every apple, tomato, cranberry, and piece of broccoli. Antioxidants. Phyto-nutrients. Vitamins. Fiber. And more. See the new food nutritional chart below.
"Eat more fruits and vegetables."
Over the years, people have found countless ways to ignore that advice. "I don't have time." "It's too much trouble." There is no substitute for eating a wide variety of fruits and vegetables, "at least 7-13 servings every day", ...states the USDA.Unfortunately, despite the growing medical evidence, less than 25% of adults eat the recommended daily servings of fruits and vegetables. But if you're like most people, you don't eat enough of them, or enough variety. And those fruits and vegetables that we do eat tend to be over processed, over-cooked, or too far removed from the field. Fruits and vegetables contain many phyto-nutrients, from such familiar vitamins as A, C and beta-carotene, to less widely known antioxidant compounds, including polyphenols and flavonoids. They also include the carotenoids, beta-cryptoxanthin, and lycopene.
New Food Nutritional Chart
Top Fruits and Vegetables and Their Phyto-Nnutrients... Apple
Pectin along with a variety of polyphenols and other antioxidants. Dietary fiber. potassium, calcium, phosphorus, magnesium, selenium iron, manganese, copper, zincVitamins A, C, E, and folate Cherry
Vitamin C and anthocyanadinsDietary fiber. Vitamins A, C, B1, B2, B6 Cranberry
Flavonoid and phenolic antioxidantsDietary fiber. Vitamins C, B1 B6 Orange
Vitamins C, A, B1 and pantothenic acidFolate, and several carotenoids including beta-carotene and beta-cryptoxanthinDietary fiber. Potassium, calcium, phosphorus, magnesium, selenium, iron, zinc, manganese, copper Papaya
Vitamins C, A, B1, B2, B6several carotenoids including beta-carotene and beta-cryptoxanthinDietary fiber. Potassium. Peach
Vitamins C, A, folate and niacinSeveral other carotenoidsDietary fiber. Potassium, phosphorus, magnesium, calcium, seleniumcopper, iron, zinc, manganese Pineapple
Vitamins C, A, B1, B2, B6Dietary fiber. Bromelain Tomato
Vitamin C, A, B1, B6. Dietary fiber.Folate, polyphenols, and several carotenoids including lycopenePotassium, magnesium, phosphorus, calcium, iron, seleniumzinc, manganese, copper Oat Bran
Dietary fiber, Vitamin E, several B vitamins, and minerals Beet
Folate, flavonoidsiron, calcium, manganese, potassiumDietary fiber Broccoli
Folate, carotenoids including beta-carotene, lutein, zeaxanthin, and glucosinolatesVitamin C, K, A. Dietary fiber Cabbage
Vitamins C, K, B6Folate, and glucosinolatesDietary fibermanganese Carrot
Several carotenoids including beta-carotene Vitamins E, C, B1, B2, B6Dietary fiber Kale
Vitamins C, K, A. Folate, magnesium, manganeseSeveral carotenoids including beta carotene, lutein, and zeaxanthinDietary fiber Parsley
Vitamins C. Dietary fiber Folate. Several carotenoids and flavonols Spinach
Folate, Vitamins C, E, B1, B2, B6 Several carotenoids, iron, and calciumDietary fiber Brown Rice Bran
Dietary fiber, Several B vitamins, and minerals
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