What is the nutritional value of flaxseeds?

Flaxseeds are an excellent source of the omega-3 essential fatty acid alpha-linolenic acid (ALA), as well as phytoestrogens known as lignans. They are a very good source of dietary fiber, magnesium, potassium, and manganese. They are also a good source of the minerals phosphorous, iron, and copper.

Cabbage is a nutrient-dense, low-calorie food providing an excellent source of many nutrients, especially vitamin C, potassium, folic acid, vitamin B6, biotin, calcium, magnesium, and manganese. But, perhaps more important than the nutrient content of cabbage is its phytochemical content. In particular, cabbage contains powerful anti-cancer compounds known as glucosinolates.

A 3 1/2-oz (100 g) serving of cooked cabbage provides 35 calories, 2.3 g of protein, no cholesterol, 0.4 g of fat, 7.2 g of carbohydrate, and 3.3 g of fiber.

Cantaloupes are extremely nutrient-dense, as defined by quality of nutrition per calorie. One pound of cantaloupe is seldom over 150 calories, yet provides excellent levels of carotenes, potassium, and other valuable nutrients, especially if the skin is also juiced. In fact, a 1-cup serving of cantaloupe contains just 56 calories but provides 129 percent of the daily value of vitamin B6 and 90 percent of the daily value of vitamin C.

It is also an excellent source of potassium (417 mg per cup, diced) and a good source of dietary fiber, folic acid, niacin (vitamin B3), pantothenic acid (vitamin B5), and thiamine (vitamin B1). For comparison, the standard 31/2-oz (100 g) serving equals 2/3-cup of cantaloupe.

Carob flour is relatively low in calories and high in fiber: 1 cup (100 g) provides 222 calories and a whopping 40 g of fiber. Carob is an excellent source of vitamins A, B2, B3, and B6. It is also an excellent source of a number of minerals, including copper, calcium, manganese, potassium, and magnesium.

It is also a good source of zinc and selenium.

The carrot provides the highest source of provitamin A carotenes of the commonly consumed vegetables. Two carrots provide roughly 4,050 retinol equivalents, or roughly four times the RDA of vitamin A. Carrots also provide excellent levels of vitamin K, biotin, and fiber and very good levels of vitamins C and B6, potassium, and thiamine.

A 3 1/2-oz (100 g) serving of carrots provides 41 calories with 9.6 g of carbohydrate as 4.5 g of sugars and 3.0 g of fiber.

Cauliflower is not as nutrient-dense as many of the other cabbage-family vegetables, but it is still power-packed with nutrition. One cup of raw cauliflower is an excellent source of vitamin K (476.2 percent of the RDA) and vitamin C and is a very good source of fiber, potassium, phosphorus, and B vitamins. Its white color is a sign that it has much less of the beneficial carotenes and chlorophyll found in other cruciferous vegetables; however, cauliflower is almost always a good source of the trace mineral boron, as it will not grow well in boron-deficient soil.

A 3 1/2-oz (100 g) serving of cooked cauliflower provides 35 calories, 2.3 g of protein, no cholesterol, 0.4 g of fat, 7.2 g of carbohydrate, and 3.3 g of fiber.

Sour cherries are lower in calories, with 58 calories in 3 1/2-oz (100 g) versus 70 calories in 3 1/2- oz of sweet cherries. Sour cherries are also higher in vitamin A, with 1,000 IU per 3 1/2-oz, than their sweet counterparts, which contain 110 IU per 3 1/2-oz. In addition to their content of flavonoids, melatonin, and perillyl alcohol (POH), both varieties of cherries contain significant amounts of several nutrients.

Sour cherries are an excellent source of vitamins A and C, a very good source of copper, and a good source of manganese. Sweet cherries are a good source of vitamin C and copper.

Fresh cranberries are low in calories, with just 46 calories for a cup of whole raw berries or 53 calories for a cup of chopped raw berries (1-cup equals a 3 1/2-oz 100 g serving). They are an excellent source of vitamin C and soluble and insoluble fiber, as well as a good source of manganese and copper. Cranberries are also rich sources of anthocyanidins, antioxidant pigments that give blue, purple, and red pigments to fruits and vegetables.

Fresh cucumbers are composed primarily of water, but still pack a lot of nutritional value. The flesh of cucumbers is a very good source of vitamins C and A, and folic acid. The hard skin is rich in fiber and contains a variety of important minerals, including silica, potassium, magnesium, and molybdenum.

A 3 1/2-oz (100 g) serving of cucumber provides only 12 calories as carbohydrate.

Dates are an excellent source of easily digested carbohydrates, with a sugar content that ranges from about 60 percent in soft dates to as high as 70 percent in some dry dates. Glucose or fructose is the sugar found in most varieties, although the Deglet Noor, the most popular date grown in the U.S., contains sucrose. A single pitted date contains only 23 calories, but a cup of chopped pitted dates weighs in at 490 calories.

A 3 1/2-oz (100 g) serving equals four Medjool dates or 12 Deglet Noor dates. Dates are an excellent source of fiber (8 g per 3 1/2-oz); the B vitamins niacin, B6, riboflavin, thiamine, and pantothenic acid; and the minerals copper, potassium, manganese, magnesium, iron, and phosphorus. In addition, they are a good source of folic acid and the trace minerals, zinc and selenium.

For each ounce, dates provide 260 percent more potassium than oranges and 64 percent more potassium than bananas -- but they also contain 60 percent more calories than either of these fruits.

Eggplant is an excellent source of dietary fiber, with 2.5 g per 3 1/2-oz (100 g) serving. It's also a very good source of vitamins B1 and B6 and potassium. In addition, eggplant is a good source of copper, magnesium, manganese, phosphorous, niacin, and folic acid.

Delectable yet a dieter's friend, each leaf of Belgian endive contains only one calorie. Belgian endive is an excellent source of vitamin A and a good source of fiber and vitamin C. A 3 1/2-ounce (100 gram) serving provides 17 calories, mostly as carbohydrate and fiber.

Fennel is an excellent source of vitamin C, potassium, and dietary fiber. It is also a very good source of phosphorous and folic acid. In addition, fennel is a good source of the minerals magnesium, manganese, iron, calcium, and molybdenum.

A 3 1/2-oz (100 g) serving provides only 31 calories as carbohydrate with 3.1 g of fiber.

Figs are high in natural simple sugars, minerals, and fiber. Figs are fairly rich in potassium, calcium, magnesium, iron, copper, and manganese. A 3 1/2-oz (100 g) serving of dried figs, about eight to 10 figs, provides 249 calories, 0.9 g of fat, 3.3 g of protein, 63.9 g of carbohydrate, with 9.8 g of fiber and 47.9 g of natural sugars (glucose and fructose), plus 162 mg of calcium and 680 mg of potassium.

Figs are often recommended to nourish and tone the intestines because they are a very good source of fiber. They are also a good source of potassium, an important consideration in helping to control blood pressure. Figs are among the most highly alkaline foods, making them useful in supporting the proper pH of the body.

Garlic is an excellent source of vitamin B6. It is also a very good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron, and copper.

A 31/2-oz (100 g) serving provides 149 calories with 6.4 g of protein, 0.5 g of fat, and 33.1 g of carbohydrate, mostly complex, with 2.1 g of fiber.

To eat healthfully, fruits and vegetables should form the base of your food pyramid. That means that grains should be consumed in a much smaller amount than you were probably eating before. Grains simply do not contain enough nutrients per calorie to form a substantial part of your diet.

Whole grains are the least nutrient-dense food of the seed family, and they do not show the powerful protection against disease that is apparent in the scientific studies of fresh fruit, vegetables, beans, raw nuts, or seeds. Just because a food is called whole grain or organic does not make it a good food. Many whole-grain cold cereals are so processed and overly cooked that they have lost most of their nutritional value.

Sprouted grains and grains cooked in water are healthier and more nutritious to eat than precooked breakfast cereals. Some of the healthier grains to consume include hulled barley, buckwheat (kasha), millet, oats, quinoa, and wild rice. As a minor part of your diet, they can be water-cooked and used as a breakfast cereal with fruits and nuts or a dinner side dish.

A 31/2-oz (100 g) serving of hazelnuts contains 582 calories, but those calories are nutritionally very well spent. They supply 16 g of protein (33 percent of the daily recommended value), 13.6 g of fiber, and 54 g of fat, almost all of which (82 percent) is healthy monounsaturated or (11 percent) polyunsaturated fat. Besides their hefty supply of macronutrients, hazelnuts are an excellent source of a number of vitamins and minerals.

The same 31/2-oz provides 89 percent of the RID of vitamin E, 53 percent of the RID of vitamin BE, 45 percent of the RID of vitamin BE, 29 percent of the RID of vitamin BE, and 19 percent of the RID of vitamin BE, as well as 145 percent of the RID of copper, 53 percent of the RID of magnesium, 25 percent of the RID of zinc, 24 percent of the recommended daily intake of iron, and 14 percent of the recommended daily intake of calcium.

Honey is a source of riboflavin and vitamin B6. It also provides iron and manganese. A 3.5 oz.

(100 g) serving of honey provides 304 calories, mostly as 82.4 g of carbohydrate (almost all of which is sugar), 0.3 g of protein, and 0 g of fat. However, honey is more likely to be consumed by the tablespoon (15 g), which provides 64 calories, 17.3 g of carbohydrate, and 0.1 g of protein.

A cup of raw, sliced jicama provides 27 percent of the recommended daily intake (RDI) of fiber, plus 35 percent of the RDI for vitamin C, all for a mere 49 calories. In addition to being an excellent source of fiber and vitamin C, jicama is a very good source of the trace mineral molybdenum and a good source of potassium.

The grapefruit was first noticed on Barbados in 1750 and is regarded as the result of a natural cross breeding between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the seventeenth century. By 1880, the grapefruit had become an important commercial crop in Florida, which is still a major producer of grapefruits in the United States, along with California,Arizona, and Texas. Grapefruits are also commercially produced in Israel, South Africa, and Brazil.

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Dandelion's calorie count is exceptionally low - a cup is only 25 calories, while its nutrient content is exceptionally high. In fact, the dandelion contains greater nutritional value than many other vegetables. It is particularly high in vitamins and minerals, protein, choline, inulin, and pectin.

Its carotenoid content is extremely high, as reflected by its high vitamin A content. Dandelion has 14,000 IU of vitamin A per 100 g compared to 11,000 IU for carrots. In addition, dandelion is an excellent source of vitamin C, riboflavin, B6, and thiamine, as well as calcium, copper, manganese, and iron.

Chestnuts are the only low-fat nuts, containing just one 1 g of fat and a little less than 70 calories, primarily from carbohydrates, per oz of dried or roasted nuts. Chestnuts are also a breed apart from other nuts in that they are the only nuts that contain vitamin C. Just 3-oz of chestnuts supply about 45 percent of the RDA of this vital antioxidant nutrient.

The caloric content of chestnuts radically increases once they are boiled. On boiling, the calorie count of 100 g (31/2-oz) of raw chestnuts increases from 181 to 297 calories, protein from 1.8 to 4.7 g, and sugars from 39.4 to 67 g.