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The Mineral Content of 47 Major Fruits and Vegetables

 How much do we really know about the plants we eat? For as long as I can remember, my parents have told me that fruits and vegetables are the best thing for my health and an essential part of any healthy diet. I wasn't always the most convinced, but you can't deny the facts behind the healthfulness of fruits and vegetables. People say that true beauty lies within, and this is especially true with fruits and veggies. These extremely common plants have quite the inner beauty and are packed to the brim with a wide variety of vitamins and minerals. After all, even the peels can be so good for you! So from Calcium to Zinc, and from Apples to Zucchinis, this is what most of the fruits and vegetables out there really have inside. 

 

1. Apple

Apples, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Apples are extremely healthy and, as the saying goes, can help keep the doctor away. There are a number of different apples, that come in sweet and sour flavors. Regardless of the type, however, the mineral content remains the following: 

Calcium: 3mg/100 grams

Copper: minor amounts

Iron: 0.1 mg/100 grams

Magnesium: 3 mg/100 grams

Manganese: minor amounts

Phosphorus: 9.5 mg/100 grams

Potassium: 129 mg/100 grams

Selenium: 0.4 mg/100 grams

Sodium: 1 mg/100 grams

Zinc: minor amounts
  

2. Apricots

Apricots, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

This juicy and sweet fruit has a big pit in the middle, and it's rich in Vitamins A and C. There are so many reasons why apricots are fantastic for the body. An apricot also contains the following minerals:

Calcium: 20 mg/100 grams

Iron: 0.8 mg/100 grams

Magnesium: 12 mg/100 grams

Potassium: 283 mg/100 grams 

 

3. Artichoke

Artichoke, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

4. Asparagus

Asparagus, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

5. Avocado

Avocado, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

6. Bananas

Banana, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Here’s a fruit that’s great for any quick breakfast or snack and keeps you strong. It contains immense amounts of potassium, but also significant quantities of other important minerals, which include:  

Calcium: 5 mg/100 grams

Copper: minor amounts

Iron: 0.4 mg/100 grams

Magnesium: 29 mg/100 grams

Manganese: minor amounts

Phosphorus: 27 mg/100 grams

Potassium: 358 mg/100 grams

Selenium: 1.3 mg/100 grams

Sodium: 2 mg/ 100 grams

Zinc: minor amounts    

 

7. Blackberries

Blackberries, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Blackberries are not only sweet and sour deliciousness but also incredibly good for you. It can help improve your brain function, reduce inflammation, and make your skin healthier. It can also be great for your heart and for women's menstrual health. It contains the following important minerals:

Calcium: 30 mg/100 grams

Copper: minor amounts

Iron: 1 mg/100 grams

Magnesium: 17 mg/100 grams

Manganese: 2 mg/ 100 grams

Phosphorus: 30 mg/100 grams

Potassium: 175 mg/100 grams

Selenium: 1 mg/100 grams

Sodium: 2 mg/ 100 grams

Zinc: 0.4 mg/100 grams    


8. Broccoli

Broccoli, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

9. Brussels Sprouts

Brussel Sprout, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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

 

10. Cabbage

Cabbage, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

11. Carrot

Carrot, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

12. Cauliflower

Cauliflower, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

13. Cherries

Cherries, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Cherries aren't just great on sundaes, they are perfect in many different dishes. Cherries can help you sleep better, reduce body fat efficiently, lower one's risks of cardiovascular problems, gout, and even Alzheimer's disease, among many other uses. Its mineral content is fairly simple, as you can see below: 

Calcium: 20 mg/100 grams

Iron: 0.5 mg/100 grams

Magnesium: 10 mg/100 grams

Potassium: 248 mg/100 grams

Selenium: minor amounts

Sodium: minor amounts    

 

14. Chicory

Chicory, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

The chicory plant is a multipurpose green, and all the parts of the plant (the leaves, roots, and buds) have their own beneficial properties. Consumption of chicory promotes heart strength, weight loss and even reduced joint pain, being a plant that is full of potassium and calcium. 

Calcium: 41 mg/100 grams

Iron: 0.8 mg/100 grams

Magnesium: 22 mg/100 grams

Phosphorus: 61 mg/100 Grams

Potassium: 287 mg/100 grams

Sodium: 50 mg/ 100 grams

 

15. Corn

Corn, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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

 

16. Cucumber 

Cucumber, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

17. Grapefruit

Grapefruit, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Here's another sweet and sour delight, and this one is considered one of the 20 healthiest breakfast foods. Grapefruits are low in calories and high in water content. Eating grapefruits can improve your blood pressure levels, your immune system, lower LDL cholesterol, and can even speed up the healing process of the body. 

Calcium: 21 mg/100 grams

Iron: 0.6 mg/100 grams

Magnesium: 10 mg/100 grams

Potassium: 165 mg/100 grams

Sodium: 1 mg/ 100 grams

 

18. Grapes

Grapes, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

These tiny little balloons of juice are not only the major ingredients in delicious wines sold the world over,  but have an endless number of health benefits. Grapes can help treat migraines and diabetes, reduce symptoms of fatigue, and even aid in treating kidney disorders. A regular supply of grapes can also help keep your immune system strong, with these minerals: 

Calcium: 14 mg/100 grams

Copper: minor amounts

Iron: 0.3 mg/100 grams

Magnesium: 8 mg/100 grams

Manganese: minor amounts

Phosphorus: 9 mg/100 grams

Potassium: 203 mg/100 grams

Selenium: 0.3 mg/ 100 grams

Sodium: minor amounts

Zinc: minor amounts    

 

19. Green Paprika

Green Paprika, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

20. Kiwi

Kiwi, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Talking about the fruit, of course, and not the bird native to New Zealand, kiwis have anti-microbial properties, which can deeply strengthen and boost the immune system. It improves heart health, vision, and despite having low amounts of iron, as can be seen below, it helps the body to absorb more iron. It can also assist in the treatment of Cystic Fibrosis. 

Calcium: 29 mg/100 grams

Copper: 0.3 mg/100 grams

Iron: 0.3 mg/100 grams

Magnesium: 13 mg/100 grams

Phosphorus: 71 mg/100 grams

Potassium: 326 mg/100 grams

Selenium: 1 mg/100 grams

Sodium: 2 mg/ 100 grams

Zinc: 0.3 mg/ 100 grams

 

21. Leek

Leek, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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

 

22. Lemon

Lemon, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

This wonder is the main ingredient to everyone's favorite summer drink, lemonade, so make sure to stock up on lemons at home. Packed full of Vitamin C, lemons can help treat everything from respiratory diseases, throat infections, and fevers to high blood pressure, as well as improve digestion. It can even be used to cleanse the body.   

Calcium: 10 mg/100 grams

Copper: minor amounts

Iron: 0.1 mg/100 grams

Magnesium: 9 mg/100 grams

Manganese: minor amounts

Phosphorus: 9 mg/100 grams

Potassium: 193 mg/100 grams

Selenium: minor amounts

Zinc: minor amounts    

 

23. Lime

Lime, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Lime, the counterpart of lemon, much like it's brethren is excellent as a digestive aid, great for the skin and boosts the immune system to better aid the fighting of infections. It is also used in the treatment of a number of ailments, such as peptic ulcers, gout, piles, and scurvy. 

Calcium: 22 mg/100 grams

Copper: minor amounts

Iron: 0.4 mg/100 grams

Magnesium: 4 mg/100 grams

Manganese: minor amounts

Phosphorous: 12 mg/100 grams

Potassium: 68 mg/100 grams

Selenium: minor amounts

Zinc: minor amounts    

 

24. Lychee

Lychee, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Filled with fiber and antioxidants, lychees support the immune system and the digestive system. It is also extremely good for your skin, not just cosmetically, but physically as well, strengthening your blood vessels so you won't bruise as easily. It does this and many other things for the human body with the help of: 

Calcium: 5 mg/100 grams

Iron: 0.3 mg/100 grams

Magnesium: 8 mg/100 grams

Potassium: 182 mg/100 grams

Sodium: 2 mg/100 grams

 

25. Mango

Mango, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Sweet, soft, luscious and juicy mangoes can completely satisfy anyone's craving for sweetness, as well as help delay signs of aging and pockmarks. They also aid in increasing the iron content in the body for pregnant women and can even promote the health of your brain! 

Calcium: 14 mg/100 grams

Copper: minor amounts

Iron : 0.2 mg/100 grams

Magnesium : 11 mg/100 grams

Manganese : minor amounts

Phosphorus : 23 mg/100 grams

Potassium : 143 mg/100 grams

Selenium : minor amounts 

Sodium : 1 mg/100 grams

Zinc : minor amounts   

 

 
26. Melon

Melon, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Melons can help your heart, kidney and digestive tract. They are also a great way to cool off in the summer, as they have an extremely high content of H2O. The high mineral content can also do wonders to your skin and hair. 

Calcium : 7.6 mg/100 grams

Copper : minor amounts

Iron : minor amounts

Magnesium : 7.6 mg/100 grams

Manganese : minor amounts

Phosphorus : 12 mg/100 grams

Potassium : 213 mg/100 grams

Zinc : minor amounts    

 

27. Mushroom

Mushroom, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

While these little fungi are not quite plants, they still do come under the vegetable category and have a lot of the same benefits as most vegetables. This includes the promotion of cancer-fighting cells, increased heart health, Kidney health, and an improved immune system. They are higher in protein (and numerous minerals as listed below) and low in fat making them great for weight management. 

Calcium : 14 mg/100 grams

Copper : minor amounts

Iron : 0.3 mg/100 grams

Magnesium : 8 mg/100 grams

Manganese : minor amounts

Phosphorus : 9 mg/100 grams

Potassium : 203 mg/100 grams

Selenium : 0.3 mg/ 100 grams

Sodium : minor amounts

Zinc : minor amounts    

 

28. Olives

Olives, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Olives help to keep blood cells healthy and naturally alleviate pain. They are also extremely good for increasing the production of antibiotics in the body, which reduces the risk of infections and can even aid in decreasing the likelihood of developing Osteoporosis. Olives are also a great source of Vitamin A, E, and K along with this mineral content: 

Calcium : 61 mg/100 grams

Copper : minor amounts

Iron : 1.8 mg/100 grams

Magnesium : 22 mg/100 grams

Potassium : 91 mg/100 grams

Sodium : 2250 mg/ 100 grams

 

29. Onions

Onion, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

30. Oranges

Orange, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

A sweet quick healthy snack, oranges are great at any time of the day, plus they can reduce the risk of a number of illnesses and ailments, like various respiratory diseases and rheumatoid arthritis. It can also aid in treating kidney stones and ulcers, though they are most well known for their high Vitamin C content along with these other vital nutrients. 

Calcium : 37 mg/100 grams

Copper : minor amounts

Iron : 0.1 mg/100 grams

Magnesium : 10 mg/100 grams

Manganese : minor amounts

Phosphorus : 18 mg/100 grams

Potassium : 154 mg/100 grams

Selenium : 0.7 mg/100 grams

Zinc : minor amounts    

 

31. Peach

Peach, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

These fruits are small, fuzzy and pink, with pits in the center and lots and lots of minerals and nutrients. No wonder James wanted a giant one of these. Peaches act as antitoxins and are also full of antioxidants. They keep the kidneys clean and the heart strong, and they can even aid in weight loss. 

Calcium : 4 mg/100 grams

Copper : minor amounts

Iron : 0.2 mg/100 grams

Magnesium : 8 mg/100 grams

Manganese : minor amounts

Phosphorus : 12 mg/100 grams

Potassium : 178 mg/100 grams

Selenium : 4 mg/100 grams

Sodium : minor amounts

Zinc : minor amounts    

 

32. Pear

Pear, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

One of the biggest benefits of pears is the high amount of fiber that assists digestion. Having a single pear on a daily basis can reduce the risk of stroke, heart disease and even help in reducing the risk of diabetes by aiding in blood sugar control. 

Calcium : 6 mg/100 grams

Copper : minor amounts

Iron : 0.1 mg/100 grams

Magnesium : 5 mg/100 grams

Manganese : minor amounts

Phosphorus : 11 mg/100 grams

Potassium : 112 mg/100 grams

Selenium : minor amounts

Sodium : 1 mg/ 100 grams

Zinc : minor amounts    

 

33. Peas

Peas, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

34. Pickles

Pickles, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

This is every pregnant woman's weirdest but most understandable craving. Pickles can help to reduce the risk of a yeast infection as well as treat nausea associated with morning sickness. In addition to that, pickles are ideal for treating digestion, relieving stress, and giving your burgers an extra kick

Calcium : 16 mg/100 grams

Iron : 0.2 mg/100 grams

Magnesium : 10 mg/100 grams

Potassium : 56 mg/100 grams

Sodium : 350 mg/ 100 grams

 

35. Pineapple

Pineapple, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Pineapples tend to be high in sugar and calories, so not a great option for weight loss. They are, however, low in cholesterol and fat, and high in manganese and dietary fiber that can ease digestion. Pineapples are also great for promoting bone strength and better immunity

Calcium : 12 mg/100 grams

Iron : 0.4 mg/100 grams

Magnesium : 17 mg/100 grams

Potassium : 180 mg/100 grams

Sodium : minor amounts

 

36. Plum

Plum, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Plums are a fruit that supports the body during pregnancy. Plums can also restore the lustrous shine to your hair and your skin while boosting your immune system simultaneously. Vitamins A, C, and E are present in plums. This sweet fruit helps promote weight loss and steady blood flow.  

Calcium : 8 mg/100 grams\

Iron : 0.3 mg/100 grams

Magnesium : 7 mg/100 grams

Potassium : 197 mg/100 grams

Sodium : minor amounts

 

37. Potato

Potato, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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     

 

38. Pumpkin

Pumpkin, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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

 

39. Radishes

Radishes, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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

 

40. Raspberries 

Raspberries, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

The heart, blood vessels, and the brain all benefit from raspberries. These sweet berries are known for helping to prevent memory loss and other damage to the brain that may be caused by aging. Raspberries also promote fertility in both women and men and keep skin tissue strong and thriving. 

Calcium : 15 mg/100 grams

Iron : 1.5 mg/100 grams

Magnesium : 22 mg/100 grams

Potassium : 228 mg/100 grams

Sodium : minor amounts    

 

41. Red peppers

Red Paprika, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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, while 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

 

42. Sauerkraut

Sauerkraut, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Sauerkraut is a satisfying combination of plant-based nutrients and fermentation. So naturally, it promotes endocrine and digestive system function, as well as helps keep the brain and body in sync through the formation of healthy bacteria. Sauerkraut is essentially a probiotic food. 

Calcium : 62 mg/100 grams

Copper : minor amounts

Iron : 0.3 mg/100 grams

Magnesium : 9 mg/100 grams

Potassium : 210 mg/100 grams

Sodium : 600 mg/ 100 grams

 

43. Spinach

Spinach, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

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    

 

44. Strawberry 

Strawberry, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

These berries come in the shape of my heart (and yours), and are chock full of Vitamins C and K. It is a cardiovascular aid, a cognitive aid, and in some ways even a cosmetic aid, as it keeps your skin looking good. It can also boost your immune system to prevent many ailments as well as provide pain relief for certain conditions, such as arthritis. 

Calcium : 53 mg/100 grams

Copper : minor amounts

Iron : 0.5 mg/100 grams

Magnesium : 13 mg/100 grams

Manganese : minor amounts

Phosphorus : 27 mg/100 grams

Potassium : 183 mg/100 grams

Selenium : 1 mg/100 grams

Sodium : 3 mg/ 100 grams

Zinc : minor amounts    

 

45. Tomato

Tomato, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Bright, red and delicious, these juicy fruit/vegetables naturally flavor any dish and must be in every dish as tomatoes can help to prevent constipation and keep your digestive tract running smoothly. As it acts as a disinfectant, gall bladder stones, and kidney stones may also be avoided. 

Calcium : 32 mg/100 grams

Copper : minor amounts

Iron : 0.5 mg/100 grams

Magnesium : 23 mg/100 grams

Manganese : minor amounts

Phosphorus : 63 mg/100 grams

Potassium : 397 mg/100 grams

Selenium : 1 mg/100 grams

Sodium : 11 mg/ 100 grams

Zinc : minor amounts    


46. Watermelon

Watermelon, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

With so much water and juiciness, we already know watermelons are great at quenching our thirst. They are also fantastic for relieving muscle and joint soreness, and other varieties of body pain, as well as acid reflux, a common ailment. 

Calcium : 10 mg/100 grams

Copper : minor amounts

Iron : 0.4 mg/100 grams

Magnesium : 11 mg/100 grams

Manganese : minor amounts

Phosphorus : 26 mg/100 grams

Potassium : 158 mg/100 grams

Selenium : 0.3 mg/100 grams

Zinc : minor amounts    


47. Zucchini 

Zucchini, health, family and parenting, fruits and vegetables, nutrients, minerals, vitamins, calcium,

Finally, to the last of our long list, 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    

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