Artichoke

Artichokes are great for the liver, digestive tract and can even help reduce inflammation throughout the body. The leaf, stem, and root are also extremely healthy and is often used to make plant extracts. The plant itself contains the following minerals:

• Calcium: 53 mg/100 grams
• Copper: minor amounts
• Iron: 1.5 mg/100 grams
• Magnesium: 22 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 103 mg/100 grams
• Potassium: 353 mg/100 grams
• Selenium: minor amounts
• Sodium: 47 mg/ 100 grams
• Zinc: minor amounts

Asparagus

Asparagus is an incredibly great vegetable for your body and can be enjoyed in a number of different ways. It’s best known for being an aphrodisiac and can cleanse the urinary tract. Consumption of asparagus can help neutralize excessive amounts of ammonia in the urine, which is usually responsible for a lowered libido and even fatigue. Asparagus contains:

• Calcium: 15 mg/100 grams
• Copper: minor amounts
• Iron: 0.6 mg/100 grams
• Magnesium: 10 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 48.5 mg/100 grams
• Potassium: 200 mg/100 grams
• Selenium: minor amounts
• Sodium: 200 mg/ 100 grams
• Zinc: minor amounts

Avocado

Avocado is a delicious treat for anyone dieting, as it is high in a particular type of fat that helps reduce cholesterol. Avocados can be prepared in a number of ways, and they are also low in sugar and high in Vitamins B, C, and E.

• Calcium: 15 mg/100 grams
• Copper: minor amounts
• Iron: 0.7 mg/100 grams
• Magnesium: 29 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 82 mg/100 grams
• Potassium: 377 mg/100 grams
• Selenium: minor amounts
• Sodium: 3 mg/ 100 grams
• Zinc: minor amounts

Broccoli

This vegetable is a member of the cabbage family, which has a large flowering head and a stalk. It’s great for the colon, the bladder and is chock full of Vitamins C, E, and A, which helps to improve skin and boost your immunity. It is aided in this venture by the following:

• Calcium: 100 mg/100 grams
• Copper: minor amounts
• Iron: 1.5 mg/100 grams
• Magnesium: 18 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 46 mg/100 grams
• Potassium: 340 mg/100 grams
• Selenium: minor amounts
• Sodium: 12 mg/ 100 grams
• Zinc: minor amounts

Brussels Sprouts

Here is yet another Cruciferous vegetable, a member of the mustard family, and the relatedness to cabbage is not surprising, as it looks like a miniature cabbage and is closely related to kale. It is high in Vitamins A, C, and K, which helps bone growth and also contains large amounts of fiber along with the following minerals:

• Calcium: 30 mg/100 grams
• Iron: 0.6 mg/100 grams
• Magnesium: 20 mg/100 grams
• Potassium: 382 mg/100 grams
• Sodium: 3 mg/ 100 grams

Cabbage

This cruciferous vegetable can give you increased health, and help reduce the risk of heart disease, obesity, and other similar issues. Thanks to the following minerals, cabbage is also great for boosting immunity and strengthening the digestive tract.

• Calcium: 75 mg/100 grams
• Copper: minor amounts
• Iron: 1 mg/100 grams
• Magnesium: 12 mg/100 grams
• Manganese: 0.5 mg/100 grams
• Phosphorus: 36 mg/100 grams
• Potassium: 300 mg/100 grams
• Selenium: 1 mg/100 grams
• Sodium: 10 mg/ 100 grams
• Zinc: minor amounts

Carrot

This is a delicious root vegetable that comes in a number of colors, though orange is the most common one. It is excellent for oral health and it is a great source of antioxidants. Of course, it’s most well-known benefit is the improvement of eye health and sight. Carrots contain the following important minerals:

• Calcium: 29 mg/100 grams
• Copper: minor amounts
• Iron: 0.4 mg/100 grams
• Magnesium: 7 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 23 mg/100 grams
• Potassium: 218 mg/100 grams
• Selenium: minor amounts
• Sodium: 35 mg/ 100 grams
• Zinc: minor amounts

Cauliflower

Cauliflower is an extremely versatile plant, not only in terms of its uses and recipes but also in its health benefits. It can help to ward off a wide range of diseases and aids the body to fight inflammation. Along with all other cruciferous plants, like cabbage, Brussels sprouts, and kale, it can also play a major role in cancer prevention, all thanks to the minerals it contains:

• Calcium: 15 mg/100 grams
• Copper: minor amounts
• Iron: 0.5 mg/100 grams
• Magnesium: 12 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 20 mg/100 grams
• Potassium: 250 mg/100 grams
• Selenium: minor amounts
• Sodium: 8 mg/ 100 grams
• Zinc: minor amounts

Corn

Corn, also known as Maize, is a grain that has come to be used in a hundred different ways due to its texture, taste, and ability to pop (which is my personal favorite). Eating corn at regular intervals can help to prevent painful hemorrhoids, lower cholesterol and even improve your skin and eye health, loaded with these heavy minerals:

• Calcium: 11 mg/100 grams
• Copper: minor amounts
• Iron: 2.71 mg/100 grams
• Magnesium: 127 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 210 mg/100 grams
• Potassium: 287 mg/100 grams
• Selenium: 0.6 mg/100 grams
• Sodium: 35 mg/ 100 grams
• Zinc: 2.21 mg/100 grams

Cucumber

Believe it or not, Cucumbers are actually a fruit, belonging to the same family as melons and squashes and have many uses. As such they are low in calories and high in nutrients. Cucumbers can act as both an anti-inflammatory and an anti-oxidant if enjoyed regularly. It can even assist in the prevention of many diseases and strengthening of the immune system.

• Calcium: 14 mg/100 grams
• Copper: minor amounts
• Iron: 0.2 mg/100 grams
• Magnesium: 10 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 1.4 mg/100 grams
• Potassium: 124 mg/100 grams
• Selenium: minor amounts
• Sodium: 5 mg/ 100 grams
• Zinc: minor amounts

Green Paprika

A single serving (one cup) of green pepper (also known as green bell peppers or green capsicum) contains approximately 120 mg of Vitamin C, as well as 0.6 mg of Vitamin E, along with the minerals listed below. Capsicum is also incredibly good for maintaining eye health, even at an older age, and acts as a significant anti-oxidant.

• Calcium: 15 mg/100 grams
• Copper: minor amounts
• Iron: 0.5 mg/100 grams
• Magnesium: 11 mg/100 grams
• Manganese: minor amounts
• Phosphorus: 14 mg/100 grams
• Potassium: 200 mg/100 grams
• Selenium: minor amounts
• Sodium: 5 mg / 100 grams
• Zinc: minor amounts

Leek

Chock full of Vitamin A and Vitamin K, leeks are an amazing garnish that can help improve your vision. They also act as excellent anti-oxidants and support the development of healthy blood cells, which assist the body in fighting infections. Consumption of leeks can also help to prevent cataracts and muscle-related degeneration.

• Calcium: 60 mg/100 grams
• Iron: 1 mg/100 grams
• Magnesium: 10 mg/100 grams
• Potassium: 250 mg/100 grams
• Sodium: 5 mg/100 grams

Onions

Onions are an absolutely fantastic source of nutrients, and the best part is, they’re great in everything. Consumption of onions can aid in digestion, regulating blood sugar, managing cholesterol levels, and can also improve bone density. Finally, onions are considered an anti-inflammatory.

• Calcium : 30 mg/100 grams
• Copper : minor amounts
• Iron : 0.5 mg/100 grams
• Magnesium : 9 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 23 mg/100 grams
• Potassium : 200 mg/100 grams
• Selenium : minor amounts
• Sodium : 10 mg/ 100 grams
• Zinc : minor amounts

Peas

Increased immunity, weight management, and blood sugar control, is there anything peas can’t do? As a major source of Vitamin C and E, as well as antioxidants, it can help in anti-aging by staving off or treating symptoms of osteoporosis, arthritis, and even prevent wrinkles.

• Calcium : 29 mg/100 grams
• Copper : minor amounts
• Iron : 1 mg/100 grams
• Magnesium : 13 mg/100 grams
• Manganese : 1 mg/100 grams
• Phosphorus : 187 mg/100 grams
• Potassium : 126 mg/100 grams
• Selenium : 3 mg/100 grams
• Sodium : 220 mg/ 100 grams
• Zinc : 2 mg/100 grams

Potato

While potatoes are typically found in unhealthy snacks and meals (usually in the fried form) and are known to be heavy in carbs, there are still numerous health benefits associated with them. It contains numerous antioxidants and can help if weight gain is the goal. Potatoes, being rich in minerals and nutrients can be cooked in numerous ways to make them healthier.

• Calcium : 6 mg/100 grams
• Copper : minor amounts
• Iron : 0.5 mg/100 grams
• Magnesium : 22 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 78 mg/100 grams
• Potassium : 450 mg/100 grams
• Selenium : 0.5 mg/100 grams
• Sodium : 2 mg/ 100 grams
• Zinc : 0.5 mg/100 grams

Pumpkin

This is one friendly (sort of) face that comes around the most during Halloween and Thanksgiving, and is technically a fruit, as it contains seeds. It is extremely good for one’s health and can aid in improving your eyesight and immunity. It has Vitamins A, B2, C and E,

• Calcium : 20 mg/100 grams
• Iron : 0.5 mg/100 grams
• Magnesium : 10 mg/100 grams
• Potassium : 350 mg/100 grams
• Sodium : 8 mg/ 100 grams

Radishes

Radishes are a somewhat unique vegetable as they have the interesting benefit of purifying the blood, which helps oxygen levels in the bloodstream rise. They are also good for treating jaundice and urinary disorders, as they help promote liver and kidney function.

• Calcium : 2 mg/100 grams
• Copper : 11 mg/100 grams
• Manganese : 250 mg/100 grams
• Potassium : 25 mg/100 grams

Red peppers

Red Peppers comes in all kinds of flavors and these vegetables are absolutely packed with nutrients, which include vitamins A, E, C, B6 and K. The vitamin content keeps the eyes and energy levels stable, hile other minerals contribute to anti-inflammation, anti oxidation, cardiovascular strength, and even improved digestion.

• Calcium : 15 mg/100 grams
• Iron : 0.5 mg/100 grams
• Magnesium : 11 mg/100 grams
• Potassium : 250 mg/100 grams
• Sodium : 6 mg/ 100 grams

Spinach

If you want to know what this vegetable is best for, just ask Popeye, the sailor man. However, besides strengthening your muscles, spinach has many many other benefits, like improved blood clotting, blood pressure, and bone density. Spinach can also help keep the immune system and the digestive system working right and maintain excellent eyesight.

• Calcium : 125 mg/100 grams
• Copper : minor amounts
• Iron : 1.2 mg/100 grams
• Magnesium : 48 mg/100 grams
• Manganese : minor amounts
• Phosphorus : 15 mg/100 grams
• Potassium : 400 mg/100 grams
• Selenium : 0.3 mg/100 grams
• Sodium : 25 mg/ 100 grams
• Zinc : minor amounts

Zucchini

The most well-known benefit of zucchini is in weight loss, but it also has a major role to play in promoting your immune system, your heart, and your general health. A natural pain reliever, it is also known to have varied effects for men, though all are mostly positive.

• Calcium : 30 mg/100 grams
• Copper : minor amounts
• Iron : 2.4 mg/100 grams
• Magnesium : 6 mg/100 grams
• Manganese : 0.4 mg/ 100 grams
• Phosphorus : 7 mg/100 grams
• Potassium : 200 mg/100 grams
• Selenium : 0.4 mg/100 grams
• Sodium : 1 mg/ 100 grams
• Zinc : 0.5 mg/100 grams