We present vegetable nutrition facts gleaned from nutrition health articles in the scientific literature just like our fruit nutrition facts. We make these vegetable nutrition facts available to individuals that desire to improve their nutritional habits with fruit and vegetable diets for greater health and longevity. The original sources are cited in case you desire to do further study or simply want to verify this information.
Your diet can be a rich source of beneficial antioxidants, anticarcinogens, and anti-aging materials including Vitamin E, beta-carotene, selenium, glutathione, ascorbic acid (vitamin C), and phenols. [Ames1983] One well-known example is resveratrol in grapes that shows cancer preventive antioxidant, anti-inflammatory, and antimutagen properties. [Jang1997] A high fruit and vegetable diet is linked to lower incidence of many degenerative diseases including cancer, heart disease, inﬂammation, arthritis, immune system decline, brain dysfunction and cataracts. [Leong2002] And antioxidants are immensely valuable in a longevity diet.
Here is a list of different vegetable antioxidant strength classified by the ORAC analytical method as described by Cao. [Cao1996] The ORAC activity categories are the specific fruit's relative antioxidant strength based on laboratory test methods. All of these vegetables have a place in a well-rounded diet.
Relative Antioxidant Strength (ORAC) of Several Vegetables
High (top quintile): Garlic, Kale
Medium (middle three quintiles): Spinach, Brussels sprouts, Alfalfa sprouts, Broccoli flowers, Beets, Red bell pepper, Onion, Corn, Eggplant
Low (lowest quintile): Cauliflower, Potato, Sweet potato, Cabbage , Leaf lettuce, String beans, Carrot, Yellow squash, Iceberg lettuce, Celery, Cucumber
These fruit nutrition facts can help you manage your basic fruit and vegetable diet and develop a powerful longevity diet.
With the power of vegetable nutrition facts, you are empowered to make wise decisions about your diet, health and longevity.
[Ames1983] Bruce N. Ames, “Dietary Carcinogens and Anticarcinogens, Oxygen radicals and degenerative diseases”, Science V221 N4617 pp1256-1264 1983, http://www.jstor.org/stable/1691677.
[Jang1997] Meishang Jang, Lining Cai, George O. Udeani, Karla V. Slowing, Cathy F. Thomas, Christopher W.W. Beecher, Harry H. S. Fong, Norman R, Farnsworth, A. Douglas Kinghorn, Rajendra G. Mehta, Richard C. Moon, John M. Pezzuto, “Cancer Chemopreventive Activity of Resveratrol, a Natural Product Derived from Grapes”, Science V275 pp218-220 1997, http://www.jstor.org/stable/2891907.
[Leong2002] L.P. Leong, G. Shui, “An investigation of antioxidant capacity of fruits in Singapore markets”, Food Chemistry 76 (2002) 69–75.
[Cao1996] Guohua Cao, Emin Sofic, Ronald L. Prior, "Antioxidant Capacity of Tea and Common Vegetables", Journal of Agricultural Food Chemistry, Vol. 44, No. 11, 1996.
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