This color group includes some of the most nutrient dense and the highest antioxidant content among produce.
In addition to being a very good source of vitamin C, cucumber is also packed with molebdenum, a mineral that reduces the symptoms of allergy and helps prevent anemia by enabling the body to use iron. In addition to its vitamin A, D and E contents, this watermelon relative also contains vitamin K, a nutrient required to make at least three proteins essential for bone formation. A cup of cucumber contains 149 mg of potassium
A cup of kiwifruit contains 252 mg of potassium and 57 mg of vitamin C. It is often reported to have a mild laxative effect due to its high level of dietary fiber at 2.58 g a cup. Aside from being a good source of copper, magnesium, vitamin E and manganese, it also contains inositol, serotonin, and the protein-dissolving enzyme actinidin. It is one of the best natural sources of lutein and zeanthin, two carotenoids associated with age-related macular degeneration. In a recent study, kiwi has been found to be one of the most nutritionally dense fruit.
The avocado is known as one of the most nutritious fruits. It is also famous for its cholesterol lowering benefits due to its oleic acid content, an omega nine fatty acid. It contains twice the potassium of the banana and is packed with dietary fiber, vitamins E, K and B6, the busiest vitamin in the body. With its more than 25 essential vitamins and minerals, no wonder it has been named as one of the nutrition superstars in the American Diabetes Association and Diabetes Food and Nutrition Bible.
Broccoli is a highly nutritious vegetable containing over 20 vitamins and minerals. A cup is bursting with 2280 IU of vitamin A and 123 mg of vitamin C. It is an excellent source of folate and dietary fiber and a good source of potassium, calcium, the B vitamins and other essential nutrients. In addition to its sulforaphane content which aids in increasing the levels of enzymes that block cancer, its indole-3 carbinol content has captured the attention of those looking to prevent hormone-related cancers including breast and prostate cancer.
This leafy veggie contains the highest antioxidant level per serving among fruits and vegetables. This means that it is the top fighter in the combat against free radicals that are responsible for medical conditions including cardiovascular diseases, cancer, mental capacity and aging. A cup contains an astounding 9620 IU of vitamin A and 1062 mcg vitamin K. Vitamin A has been shown to promote lung health—beneficial for patients with emphysema. In addition, people who eat vitamin A rich foods have been found to less likely develop skin cancer.
This leafless member of the lily family is packed with beneficial nutrients. It is an excellent source of vitamins K, C and A. The juice is effective in reducing the blood acidity by cleaning muscle tissues. Its phytochemicals produce anti-inflammatory effect that is beneficial in arthritis and rheumatism. Asparagus is a helpful veggie for diabetic patients as it helps in controlling blood sugar levels. It is also a good body detoxifying agent. Not only is it beneficial for pregnant mothers for its 262 mcg per cup of folate content, it’s also good for nursing mothers as it helps in stimulating milk production.
Other nutritious green fruits and vegetables include: cabbage, green bell pepper, bok choy, zucchini, celery, artichoke, spinach and green beans.