Butternut squash is low in calories, a good source of fiber and an excellent source of beta carotene. It is also a source of vitamin C, potassium, calcium, magnesium, niacin and folate. Beta carotene is converted into vitamin A in the body which is important for healthy skin, vision, bones, and immune function.


Butternut squash is an excellent source of several carotenoids including alpha-carotene, beta-carotene, and especially high in beta-cryptoxanthin – which research suggests may play a role in protecting against esophageal and colon cancer and diseases of the lung.

The fiber found in butternut squash is mainly in the form of soluble fiber which benefits healthy blood glucose and cholesterol levels. Pectin, a type of soluble fiber found in butternut squash, has been shown in animal studies to reduce inflammation.

Research has also shown that processing beta-carotene-rich vegetables, like butternut squash, through certain cooking and processing methods, such as pureeing, may increase the bioavailability (absorbability) of beta carotene.

Serving 120g
Calories 60
Fat 0g
Carb. 13g
Fiber 3g
Protein 2g
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An excellent source of beta carotene and a good source of fiber, carrots also supply manganese, niacin, and vitamin B6. Beta carotene is converted into vitamin A in the body which is important for healthy skin, vision, bones, and immune function.


Research on diets high in the carotenoids, like those found in carrots, may reduce the risk or developing heart disease, diabetes, emphysema, cancers of the lung, reproductive system and digestion tract. Carrot's beta carotene has also been shown to benefit vision by protecting against macular degeneration and cataracts, the leading cause of blindness in the elderly.

Serving 120g
Calories 35
Fat < 0.5g
Carb. 8g
Fiber 4g
Protein < 1g
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An excellent source of beta carotene, vitamin K and a good source of calcium and folate, spinach also supplies other essential nutrients such as magnesium, manganese, and iron. Spinach also is a great source of lutein and zeaxanthin which has been shown to fight macular degeneration.
 

Besides being good for eye health, spinach is also rich in glycolipids which are powerful phytochemicals known to have cancer cell growth suppression and anti-proliferation qualities. Research specific to spinach has shown protective benefits against cervical, prostate, non-hodgkins lymphoma, colon, breast, gallbladder and liver cancer.

Serving 120g
Calories 35
Fat < 0.5g
Carb. 5g
Fiber 3g
Protein 3g
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