The endives are a food rich in vitamin K since 100 g. of this vegetable contain 231 ug. of vitamin K. This food also has a high amount of vitamin B9. The amount of vitamin B9 you have is 115 ug per 100 g. The endives are among the low calorie foods since 100 g. of this arrangement they contain only 23.70 kcal. Among the nutritional properties of endives, it should be noted that it has the following nutrients: 0.94 mg. of iron, 1.13 g. of proteins, 58.50 mg. of calcium, 1.30 g. of fiber, 322 mg. of potassium, 5.90 mg. of iodine, 0.30 mg. of zinc, 3.60 g. of carbohydrates, 6.30 mg. of magnesium, 10 mg. of sodium, 251 ug. of vitamin A, 0.06 mg. of vitamin B1, 0.06 mg. of vitamin B2, 0.39 mg. of vitamin B3, 0.90 ug. of vitamin B5, 0.05 mg. of vitamin B6, 0 ug. of vitamin B7, 0 ug. of vitamin B12, 10 mg. of vitamin C, 0.10 ug. of vitamin D, 1 mg. of vitamin E, 33 mg. of phosphorus, 0 mg. of cholesterol, 0.24 g. of fat, 3.60 g. of sugar and 17 mg. of purines. For its low in calories, taking the endives is recommended to keep you online. If you think about a diet to lose weight, you can include the endives. Remember that before starting a diet, you should first consult a nutritionist or your doctor.

The red cabbage is a food rich in vitamin C since 100 g. of this vegetable contain 57 mg. of vitamin C. Between the nutritional properties of the lombarda it is possible to emphasize that it has the following nutrients: 0.44 mg. of iron, 1.50 g. of proteins, 52 mg. of calcium, 2.50 g. of fiber, 250 mg. of potassium, 2.90 mg. of iodine, 0.24 mg. of zinc, 3.54 g. of carbohydrates, 13 mg. of magnesium, 10 mg. of sodium, 2.50 ug. of vitamin A, 0.06 mg. of vitamin B1, 0.04 mg. of vitamin B2, 0.50 mg. of vitamin B3, 0.32 ug. of vitamin B5, 0.15 mg. of vitamin B6, 2 ug. of vitamin B7, 35 ug. of vitamin B9, 0 ug. of vitamin B12, 0 ug. of vitamin D, 1.70 mg. of vitamin E, 25 ug. of vitamin K, 36 mg. of phosphorus, 26.80 kcal. of calories, 0 mg. of cholesterol, 0.18 g. of fat, 3.47 g. of sugar and 32 mg. of purines

Among the nutritional properties of the pumpkin, it should be noted that it has the following nutrients: 0.80 mg. of iron, 1.13 g. of proteins, 22 mg. of calcium, 2.16 g. of fiber, 304 mg. of potassium, 1.40 mg. of iodine, 0.20 mg. of zinc, 4.59 g. of carbohydrates, 8 mg. of magnesium, 3.10 mg. sodium, 127.58 ug. of vitamin A, 0.05 mg. of vitamin B1, 0.07 mg. of vitamin B2, 0.35 mg. of vitamin B3, 0.40 ug. of vitamin B5, 0.11 mg. of vitamin B6, 0.40 ug. of vitamin B7, 36 ug. of vitamin B9, 0 ug. of vitamin B12, 12 mg. of vitamin C, 0 ug. of vitamin D, 1.06 mg. of vitamin E, 1.10 ug. of vitamin K, 44 mg. of phosphorus, 28.37 kcal. of calories, 0 mg. of cholesterol, 0.13 g. of fat, 3.89 g. of sugar and 44 mg. of

The high vitamin C content of lettuce makes it a heart-healthy vegetable. A serving of lettuce can provide us with up to 4 mg or 40 percent of our daily recommended vitamin C needs. In particular, vitamin C prevents cholesterol from becoming sticky and adhering to the walls of blood vessels. Therefore, if you suffer from heart disease or have a family history of heart disease, you should include one or two daily servings of lettuce in your diet, in order to keep your heart healthy.

BEET: This food, belongs to the group of tubers and roots. Below you can see information on the nutritional characteristics, properties and benefits provided by beets to your body, as well as the quantity of each of its main nutrients. Among the nutritional properties of the beet, it should be noted that it has the following nutrients: 0.91 mg. of iron, 1.56 g. of proteins, 17 mg. of calcium, 2.58 g. of fiber, 407 mg. of potassium, 0.40 mg. of iodine, 0.36 mg. of zinc, 8.38 g. of carbohydrates, 21 mg. of magnesium, 58 mg. of sodium, 1.83 ug. of vitamin A, 0.02 mg. of vitamin B1, 0.04 mg. of vitamin B2, 0.32 mg. of vitamin B3, 0.13 ug. of vitamin B5, 0.05 mg. of vitamin B6, traces of vitamin B7, 83 ug. of vitamin B9, 0 ug. of vitamin B12, 10 mg. of vitamin C, 0 ug. of vitamin D, 0.05 mg. of vitamin E, 0.20 ug. of vitamin K, 45 mg. of phosphorus, 46.10 kcal. of calories, 0 mg. of cholesterol, 0.10 g. of fat, 8.38 g. of sugar and 19 mg. of purines.

Carrots are sweet, delicious and crispy. They are very healthy vegetables for the daily diet. In fact, these tubers benefit our health by their healthy compounds in large quantities, such as, for example, beta-carotenes, vitamins, minerals and antioxidants. Botanically, these primary roots belonged to the Apiaceaes or the Umbelliferae, which are a family of this genus; Daucus and scientifically known as Daucus carota. Among the other members close to the Apiaceaes we can name the turnips, the parsley, the dill, the cumin, etc. The carrot plant is grown all over the world mainly because of its precious root. The plant is biannual and has flowers during the second year of life. However, in general the plant is harvested prematurely when the root reaches approximately two and a half centimeters in diameter, so it is tender and juicy. Carrots can vary widely in color and shape, depending on the types of crops. In general, the oriental taproots are long, flat with the ends sharp as a tail. They are grown in winter in many parts of Asia. European carrots, on the other hand, have more rounded ends with an almost cylindrical body. In addition, the European variety is characterized by its bright orange color. The Asian varieties are colored saffron.

COOKED COOKED COB: Properties and benefits provided by the corn cob cooked to your body, as well as the quantity of each of its main nutrients. This type of food is also known as boiled corncob. Cooked corn cob is among the low purine foods since this food does not contain purines. Among the nutritional properties of the cooked corn ear, it is worth mentioning that it has the following nutrients: 0.60 mg. of iron, 3.40 g. of proteins, 3 mg. of calcium, 4.20 g. of fiber, 251 mg. of potassium, 1 mg. of iodine, 0.30 mg. of zinc, 21 g. of carbohydrates, 33 mg. of magnesium, 17 mg. of sodium, 20 ug. of vitamin A, 0.22 mg. of vitamin B1, 0.07 mg. of vitamin B2, 2 mg. of vitamin B3, 0.37 ug. of vitamin B5, 0.10 mg. of vitamin B6, 0 ug. of vitamin B7, 31 ug. of vitamin B9, 0 ug. of vitamin B12, 7 mg. of vitamin C, 0 ug. of vitamin D, 0.70 mg. of vitamin E, 1 ug. of vitamin K, 103 mg. of phosphorus, 120 kcal. of calories, 1.50 g. of fat and 2 g. of sugar. The cooked corn cob is a food without cholesterol and therefore, its consumption helps to keep cholesterol low, which is beneficial for our circulatory system and our heart. The maize ear cooked without having purines, is a food that can be taken without problems those people who have a high level of uric acid. For this reason, consuming foods low in purines such as corncob cooked, helps prevent attacks in gout patients

COOKED BEET: Has clear positive effects on the body thanks to the presence of antioxidants: It contains powerful antioxidants that help prevent aging, cardiovascular risk and degenerative diseases: anthocyanins (flavonoids), reddish purple pigments . It seems that these substances have a proven protective effect against cardiovascular diseases, degenerative diseases and cancer. The sugars of the beet are assimilated correctly thanks to the vitamins and minerals that the vegetable contains; the refined sugar that is obtained from it weakens us. The beet in its natural form - as opposed to the refined sugar that is extracted from it - allows the body to take advantage of the sugars it contains thanks to its B vitamins and minerals. On the other hand, when the white or brown sugar is refined, precisely all of these accompanying nutrients are eliminated, which the body continues to need in order to assimilate the caloric shock of the refined sugar. Then the digestive system looks for the nutrients that it lacks in the available reserves, with the consequent demineralizing and de-vitaminising effect. For this reason, we insist that the effect is diametrically opposed if we consume a food in its natural state, that nourishes us, like beets, or, on the contrary, we ingest a processed and refined derivative that weakens us, like sugar.

CAULIFLOWER: This food belongs to the group of fresh vegetables. Below you can see information on the nutritional characteristics, properties and benefits that brings the cauliflower to your body, as well as the amount of each of its main nutrients. Cauliflower is a food rich in vitamin K since 100 g. of this vegetable contain 57 ug. of vitamin K. This food also has a high amount of vitamin C. The amount of vitamin C you have is 58.77 mg per 100 g. Among the nutritional properties of cauliflower, it should be noted that it has the following nutrients: 0.84 mg. of iron, 2.44 g. of proteins, 19.26 mg. of calcium, 2.92 g. of fiber, 296 mg. of potassium, 5.92 mg. of iodine, 0.32 mg. of zinc, 2.39 g. of carbohydrates, 15.92 mg. of magnesium, 13 mg. sodium, 7.01 ug. of vitamin A, 0.09 mg. of vitamin B1, 0.09 mg. of vitamin B2, 1.27 mg. of vitamin B3, 0.60 ug. of vitamin B5, 0.24 mg. of vitamin B6, 1.50 ug. of vitamin B7, 72.51 ug. of vitamin B9, 0 ug. of vitamin B12, 0 ug. of vitamin D, 0.21 mg. of vitamin E, 52 mg. of phosphorus, 27.52 kcal. of calories, 0 mg. of cholesterol, 0.28 g. of fat, 2.05 g. of sugar and 51 mg. of purines

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