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Nutritional Value
for- Fruit,  Vegies & Common Other

Fruit & Veg Nutritional Value
apples dietary fibre, vit c, vit e
apricots dietary fibre, potassium, vit a, beta-carotene, 
artichoke vit c, beta-carotene, 
asparagus vit b3, vit e, vit k, vit k, vit c, beta-carotene, 
avocado vit e, vit f, 
banana inositol, vit c, beta-carotene, b6, 
beans vit b1, b9, beta-carotene, b5, 
beetroot folate, dietary fibre, vit c, potassium
berries vit c, vit p, 
blackberries vit e, 
black currents beta-carotene, 
blueberries vit c, beta-carotene, 
broccoli vit c, folate, b2, b5, e, b6, dietary fibre, b9, vit k, beta-carotene, calcium, 
brussels sprouts vit c, b2, b6, vit e, folate, dietary fibre, vit k, beta-carotene, 
cabbage vit c, folate, potassium, b6, dietary fibre, vit u, vit k, vit e, beta-carotene, 
cantaloupe vit a
capsicum vit c, b-complex, iron, calcium, phosphorus, vit p, 
carrots vit a, vit c, b6, dietary fibre, vit e, potassium, beta-carotene, 
cauliflower vit c, b5, b6, folate, vit k, potassium, vit h, choline, 
celery vit c, potassium, vit e, beta-carotene, 
cherries vit c, 
chilli - red vit a
citrus peel vit p
coconut vit c, 
cranberries beta-carotene, 
cucumber vit c, beta-carotene, 
eggs selenium, vit a, vit b5, vit b1, vit b12, vit d, vit h, choline
fennel vit c, dietary fibre, vit a
figs vit c, beta-carotene, 
garlic vit p, vit c, selenium, 
ginger acrid resins, bisabolene, borneal, camphene, choline, cineole, citral, folic acid, gingerol, inositol, manganese, pantothenic acid, PABA, phellandrene, sequiterpene, shogoals, silicon, zingerone, zingiberene and vit B3
grape vit c, b6, potassium, vit p, 
grapefruit vit c, high fibre, 
kiwi fruit vit c, potassium
leeks vit a, beta-carotene, 
lemons vit c, 
lettuce beta-carotene, 
limes vit c, 
mango vit a, vit c, b1, b6, potassium, vit e, beta-carotene, 
melon vit c, folate, dietary fibre, vit a
mushrooms vit b5, vit h, PABA 
nectarines vit c, b3, potassium, dietary fibre
olives beta-carotene, 
onions vit p, vit c, selenium, beta-carotene, 
oranges vit c, beta-carotene, 
papayas vit c
parsley beta-carotene, 
passionfruit beta-carotene, 
peaches vit c, b3, potassium, dietary fibre, vit a, beta-carotene, 
pears dietary fibre, beta-carotene, 
peas vit b6, vit c, folate, beta-carotene, b1
pineapples vit c, beta-carotene, 
plums dietary fibre, beta-carotene, 
potato vit c
pumpkin vit a, beta-carotene, 
radish vit c, beta-carotene, 
raspberries vit c, iron, potassium, magnesium
rhubarb calcium, fiber, vit c, vit a
spinach vit a, b9, vit e, vit h, PABA, vit k, vit c, folate, beta-carotene, calcium, choline, 
squash beta-carotene, 
strawberry vit a, vit c, beta-carotene, 
sweet potatoes vit a, vit c, vit e, beta-carotene, 
tomatoes vit c, dietary fibre, vit e, folate, vit a, beta-carotene, 
turnip vit c, 
watermelon vit c, 




Mindell, Earl. Vitamin Bible for the 21st Century, 2001
Kirschmann, John. Nutrition Almanac. 
Borton, Benjamin. Human Nutrition.
Mindell, Earl. Vitamin Bible. 
Benowieez, Robert. Vitamins & You. 
Bosco, Dominick. The People's Guide to Vitamins & Minerals.
Gottlieb, William. The Complete Book of Vitamins.
Kadans, Joseph. Encyclopedia of Medicinal Herbs.
Tierra, Michael. The Way of Herbs.
Ritchinson, Jack. The Little Herb Encyclopedia.
McCarty, Mark. Health Benefits of Supplemental Nutrition. 

Eat a variety of veggies for a healthier you
Healthy eating for vegetarians and vegans
Shop smart for a healthy lifestyle
Choosing the best meat for healthy eating
Avoiding fat for healthier eating
Healthy eating for a healthy body
Use the five a day rule for healthy eating
Cooking tips for healthier eating
Eating well on a tight budget
Enjoy a variety of vegetables for healthy living
Variety - your key to a healthy diet
Eat a wide variety of foods for a healthy diet
Fats and carbohydrates - their place in a healthy diet
Get your antioxidants the natural way - through your diet
Getting the most from fruits and vegetables in the diet
Citrus Fruits and Healthy Eating
The importance of fiber to a healthy diet
Keeping fat low for a healthier eating lifestyle
Choosing low fat high fiber foods for a healthy diet
Using fish as part of a healthy eating plan
Eat healthier by eating more fruits and vegetables
Eating healthy when money is tight
Understanding fats and carbs
Healthy eating without meat
Smart shopping tips for healthy eating
Choosing the leanest cuts of meat for healthy eating
Healthier low fat eating
Living and eating for maximum nutrition
The five a day rule and healthier eating
Enjoy healthy eating with citrus fruits
The importance of high fiber low fat foods
Making fish and seafood part of a healthy diet
Enjoy a healthier lifestyle with more fruits and vegetables
The importance of antioxidants in the diet
How to cook for a healthier you
Healthy cooking for those with little time
Healthy snacks for healthy living
Determining if your diet is healthy enough
Brown bagging it the healthy way
Planning healthy meals for yourself and your family
Getting the most from healthy fruits and vegetables
Choosing the healthiest frozen meals
Creating a healthy fridge
Making smart food choices with practical foods
Healthy eating with fruits and vegetables
Buying healthy foods at the grocery store
Tips for healthy eating with fruits and vegetables
Eat a variety of foods for a healthy lifestyle
Healthy eating on a budget
Healthy eating and dining out

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