Nutritional values of top 20 food*



Anti-cancer compound sulforaphane boosting an enzyme which neutralizes carcinogens, avoiding tumour growth


Rich in Vitamin A, C & E (anti-oxidant**), beta-carotene, minerals potassium, calcium, magnesium and manganese


Good source of niacin, iron, phosphorus, zinc, copper, Vitamin A, C, K, thiamine, riboflavin, foliate, calcium, magnesium, potassium


Rich in Vitamin C, thiamine, foliate, Vitamin K 

Green Beans

Good source of Vitamin K, C, A, B2, B1, manganese, magnesium, fibre, foliate, tryptophan, iron, copper


Good source of manganese, copper, magnesium, iron, Zinc, selenium, phosphorus, Vitamin C, B1, B6, K, B3, foliate


High in fiber, riboflavin, foliate, Vitamin C, K, B6, potassium, calcium, magnesium, copper, manganese

Summer Squash

Rich in manganese, Vitamin C, A, K, magnesium copper, potassium, phosphorus, foliate


Good source of dietary fibre and Vitamin C, A, potassium 

Green Cabbage

Vitamin K, C, B6, A, Fibre, manganese, foliate, thiamin, riboflavin, calcium, potassium , magnesium tryptophan


Rich in vitamin C, A, B, niacin, riboflavin, magnesium, phosphorus, calcium, chromium, foliate, riboflavin, fibre. Also rich in lycopene – an anti-oxidant which can help prevent a number of cancers such as prostate, colorectal, breast and lung


Vitamin C, K, A, calcium, potassium


Good source of potassium, vitamin A, C 


Rich in vitamin C, A, E, B, K, magnesium, manganese, selenium, calcium, iron, phosphorus

Red Onions

High in vitamin C, B6, dietary fibre, foliate, manganese 

Non-fat Milk

Good source of vitamin D, A, B12, K, calcium, riboflavin, phosphorus  

Fresh Figs

High in vitamin B6, K, potassium, tryptophan


Good source of Vitamin C, A, E, K, B, potassium, calcium, phosphorus, magnesium , selenium, zinc, manganese, copper


Good source of dietary fibre, Vitamin C & B6, potassium , manganese


Good source of dietary fibre, Vitamin C, K, foliate

*All the above have very low saturated fat, cholesterol and sodium.

** Antioxidants such as lycopene, anthocyamins, flavones, geraniol, linalo, nerol and tannins are believed to protect the body against cancer and heart disease.

Phosphorus (Ph) Integral part of nucleic acid (back bone of genetic material).

Published 13/02/2011, Review date August 2014