Nutritional Value in Plants:
1 cup (76g)
PROTEIN: 2.5g
FIBER: 1.82g
CALCIUM: 35mg
POTASSIUM: 230mg
CALORIES: 24.3Kcal
CARBOHYDRATES: 4.78g
Broccoli is a super veggie:
- High in Vitamin A, a few B's, E and K.
- High range of antioxidants.
- Reduces inflammation.
- Improves skin and bone health.
- Aids digestion & boosts immune health.
1/2 cup (125ml)
PROTEIN: 12g
CALCIUM: 12mg
POTASSIUM: 273mg
CALORIES: 150Kcal
CARBOHYDRATES: 25g
Lentils are incredible:
- Exceptionally high in protein, gluten free and low in fat & calories.
- Manganese rich.
- 1/2 cup of lentils is 15% of your daily iron intake and 32% of your fiber needs!
- Highest amount of folate in all veg, helping prevent dementia, anemia, heart disease and reduces the risk of cancer.
MUSHROOMS
We are using the White Button Mushroom for this nutrients guide as it's the most common:
100g
PROTEIN: 2.18g
CALCIUM: 3mg
POTASSIUM: 318mg
CALORIES: 22Kcal
CARBOHYDRATES: 3.26g
These fungi are an essential food:
- Contains important minerals such as copper, iron, magnesium & zinc.
- Rich in vitamin B's like riboflavin, niacin and thiamin.
-High in most essential vitamins, amino acids, minerals, proteins and fibers.
Some mushrooms have extra cool properties like Shiitake mushrooms contains lentinan, an anti-tumor compound, Maitake mushrooms have antiviral, anticancer and immune-system enhancing effects and Porcini has ergosterol, a compound which is capable of cytotoxicity which is the process of attacking enemy cells!
50g
PROTEIN: 1g
CALCIUM: 10mg
POTASSIUM: 250mg
CALORIES: 80Kcal
CARBOHYDRATES: 4g
You can't not eat the whole avo right;
- High in manganese, which can aid with PMS.
- Has healthy monounsaturated fats which can lower cholesterol.
- Folates promote healthy tissue and cell growth
- Has loads of vitamins like K, E, B6, C and A.
- Has 10% of your daily copper needs.
