| Calories (energy value) | 77 kcal / 322 kJ |
| Protein | 2,02 g |
| Fat (total) | 0,09 g |
| Saturated fatty acids | 0,026 g |
| Mono-unsaturated fatty acids | 0,002 g |
| Polyunsaturated fatty acids | 0,043 g |
| Omega-3 fatty acids | 0,010 g |
| Omega-6 fatty acids | 0,026 g |
| Carbohydrate | 17,47 g |
| Fiber | 2,2 g |
| Vitamin A | 2 I.U. |
| Vitamin D | 0 I.U. |
| Vitamin E | 0,01 mg |
| Vitamin K | 1,9 µg |
| Vitamin C | 19,7 mg |
| Vitamin B1 | 0,080 mg |
| Vitamin B2 | 0,032 mg |
| Vitamin B3 (PP) | 1,054 mg |
| Vitamin B6 | 0,295 mg |
| Folic acid | 16 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,296 mg |
| Calcium | 12 mg |
| Iron | 0,78 mg |
| Magnesium | 23 mg |
| Phosphorus | 57 mg |
| Potassium | 421 mg |
| Sodium | 6 mg |
| Zinc | 0,29 mg |
| Copper | 0,12 mg |
| Manganese | 0,15 mg |
| Selenium | 0,3 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | 5 mg |
Potatoes contain large quantities of vitamins: B1, PP, B5, B6, C. They are also a source of minerals: potassium, magnesium, phosphorus, iron, copper, manganese and zinc. Additionally, they are also rich in carbohydrates. Because of this, it is thought that their consumption makes it harder to maintain a slim figure. However, this is not true. It is true that they contain a lot of starch, but they are not fattening. They cause the accretion of fatty tissue only in combination with fat. However, this is also the case for rice and pasta. Potatoes contain trace amounts of fat. In combination with e.g. vegetables or lean meat, they are not only slimming, but also very healthy. Potato starch and potatoes are successfully used in preparing dishes for people on gluten-free diets (such as those with coeliac). Potatoes also have an analgesic effect. Crushed potato compresses are beneficial for rheumatic or stomach pain relief. When warm, they also relieve ear ache. Slices of raw potato help combat headaches when placed, for example, on the temple or frontal lobe. Masks of boiled potatoes help in treating burns, acne, frostbite, and lichens. They also accelerate the healing of bruises and reduce skin irritation. People with nephrolithiasis should drink a decoction of potato peel as it helps fragment the stones.
| Calories (energy value) | 40 kcal / 167 kJ |
| Protein | 1,10 g |
| Fat (total) | 0,10 g |
| Saturated fatty acids | 0,042 g |
| Mono-unsaturated fatty acids | 0,013 g |
| Polyunsaturated fatty acids | 0,017 g |
| Omega-3 fatty acids | 0,002 g |
| Omega-6 fatty acids | 0,015 g |
| Carbohydrate | 9,34 g |
| Fiber | 1,7 g |
| Vitamin A | 2 I.U. |
| Vitamin D | 0 I.U. |
| Vitamin E | 0,02 mg |
| Vitamin K | 0,4 µg |
| Vitamin C | 7,4 mg |
| Vitamin B1 | 0,046 mg |
| Vitamin B2 | 0,027 mg |
| Vitamin B3 (PP) | 0,116 mg |
| Vitamin B6 | 0,120 mg |
| Folic acid | 19 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,123 mg |
| Calcium | 23 mg |
| Iron | 0,21 mg |
| Magnesium | 10 mg |
| Phosphorus | 29 mg |
| Potassium | 146 mg |
| Sodium | 4 mg |
| Zinc | 0,17 mg |
| Copper | 0,04 mg |
| Manganese | 0,13 mg |
| Selenium | 0,5 µg |
| Fluorine | 1,1 µg |
| Cholesterol | 0 mg |
| Phytosterols | 15 mg |
Onion is rich in many vitamins and minerals. It is a good source of vitamins (C, B6), folic acid, biotin (vitamin H), sulfur, copper, manganese and phosphorus. It also contains antioxidants and phytosterols and has a positive impact on the function of the entire body. Contrary to most other vegetables, onion does not lose its properties during thermal processing. Onion may be successfully used for preparing dishes in weight reduction (it has a low glycemic index, low calorie content, and near-zero fat content) or pro-health diets. There are very few contraindications to eating it. It possesses anti-bacterial and immune system strengthening properties (thanks to its content of, among other things, sulfur). As a result, onion aids in the healing of injuries (by disinfecting them). What is more, onion has diuretic properties and helps combat albuminuria and uremia. Onion also regulates blood pressure (recommended for people with hypertension), cholesterol levels (it decreases the “bad” cholesterol levels and increases the “good”), and blood-sugar levels (recommended for inclusion in the diets of diabetics). It is also recommended for people at risk of atherosclerosis or who suffer from atherosclerosis, as it contains substances which act as anti-coagulants (preventing the formation of blood clots and helping to break them down). Additionally, onion whets the appetite and increases the secretion of gastric juices.
| Calories (energy value) | 41 kcal / 173 kJ |
| Protein | 0,93 g |
| Fat (total) | 0,24 g |
| Saturated fatty acids | 0,037 g |
| Mono-unsaturated fatty acids | 0,014 g |
| Polyunsaturated fatty acids | 0,117 g |
| Omega-3 fatty acids Alpha-linolenic acid (ALA), 18:3 Eicosapentaenoic acid (EPA), 20:5 Docosahexaenoic acid (DHA), 22:6 | 0,002 g 0,000 g 0,000 g 0,000 g |
| Omega-6 fatty acids | 0,115 g |
| Carbohydrate | 9,58 g |
| Fiber | 2,8 g |
| Vitamin A | 16706 I.U. |
| Vitamin D | 0 I.U. |
| Vitamin E | 0,66 mg |
| Vitamin K1 | 13,2 µg |
| Vitamin C | 5,9 mg |
| Vitamin B1 | 0,066 mg |
| Vitamin B2 | 0,058 mg |
| Vitamin B3 (PP) | 0,983 mg |
| Vitamin B6 | 0,138 mg |
| Folic acid | 19 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,273 mg |
| Calcium | 33 mg |
| Iron | 0,30 mg |
| Magnesium | 12 mg |
| Phosphorus | 35 mg |
| Potassium | 320 mg |
| Sodium | 69 mg |
| Zinc | 0,24 mg |
| Copper | 0,05 mg |
| Manganese | 0,14 mg |
| Selenium | 0,1 µg |
| Fluorine | 3,2 µg |
| Cholesterol | 0 mg |
Carrots possess a negligible amount of protein and fatand their high calorific value is mainly due to their carbohydrate content (which constitutes almost 10%). Carrots are a well-known and recognized source of vitamin A (in the form of its pro-vitamins, i.e. alpha- and beta-carotene and other carotenes). The vitamin A content of carrots is incredibly high: 100 g contains over 700% of the total daily recommended amount. However, we must not forget that carrots are also a good source of vitamin C, B group vitamins (folic acid, B1, B2, B3, B5, B6), vitamin K, and minerals (primarily magnesium, phosphorus, potassium, sodium, copper, and manganese). The nutrients contained in carrots are responsible for great health benefits. Carrots primarily have a positive impact on the nervous system and help enhance memory and concentration. They improve the condition of hair, skin, and nails and reduce signs of ageing. A carrot-rich diet reduces the risk of cancer and purifies, stimulates, and strengthens all body systems. Carrots also support the cardiovascular system and influence cholesterol levels in blood (decreasing “bad” cholesterol levels and increasing the “good”). They also reduce the risk of atherosclerosis. Additionally, carrots improve sight and strengthen the body’s immune system.
| Calories (energy value) | 55 kcal / 230 kJ |
| Protein | 2,3 g |
| Fat (total) | 0,6 g |
| Saturated fatty acids | 0,1 g |
| Mono-unsaturated fatty acids | 0,1 g |
| Polyunsaturated fatty acids | 0,3 g |
| Omega-3 fatty acids | 42 mg |
| Omega-6 fatty acids | 284 mg |
| Carbohydrate | 12,3 g |
| Fiber | 4,3 g |
| Vitamin A | 8 I.U. |
| Vitamin D | ~ |
| Vitamin E | 1,7 mg |
| Vitamin K | 4,1 µg |
| Vitamin C | 41 mg |
| Vitamin B1 | 0,10 mg |
| Vitamin B2 | 0,08 mg |
| Vitamin B3 (PP) | 2,37 mg |
| Vitamin B6 | 0,23 mg |
| Folic acid | 180 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,12 mg |
| Calcium | 49 mg |
| Iron | 1,2 mg |
| Magnesium | 36 mg |
| Phosphorus | 71 mg |
| Potassium | 562 mg |
| Sodium | 17 mg |
| Zinc | 1,4 mg |
| Copper | 0,23 mg |
| Manganese | 0,46 mg |
| Selenium | 0,1 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | ~ |
Parsley root contains such minerals and vitamins as provitamin A, vitamin C, B group vitamins, folic acid, iron, calcium, magnesium, phosphorus, sodium, manganese, selenium, and zinc. Parsley root is also rich in essential oils. Parsley root is famous for its diuretic properties, which help accelerate detox processes. It is very important for people who suffer from swelling and those with hypertension. What is more, parsley root helps in treating cystitis and positively affects the functioning of the kidneys. Relaxant properties help reduce menstrual pain. Thanks to its content of highly bioavailable iron, it supplements temporary deficits resulting from bleeding. Parsley root also regulates digestive processes, helping neutralize flatulence and wind. It contains vitamin A, which positively impacts on sight, improving visual acuity. It contains vitamin C, which is an antioxidant that destroys free radicals damaging cells. It improves the condition of skin, nails and hair. Parsley root also contains folic acid, which is recommended for pregnant women because it promotes proper fetal development and prevents genetic defects. Parsley root also helps combat rheumatic pains and contains a lot of fiber, which improves intestinal peristalsis.
| Calories (energy value) | 42 kcal / 176 kJ |
| Protein | 1,50 g |
| Fat (total) | 0,30 g |
| Saturated fatty acids | 0,079 g |
| Mono-unsaturated fatty acids | 0,058 g |
| Polyunsaturated fatty acids | 0,148 g |
| Omega-3 fatty acids | 0 g |
| Omega-6 fatty acids | 0,148 g |
| Carbohydrate | 19,20 g |
| Fiber | 1,8 g |
| Vitamin A | 0 I.U. |
| Vitamin D | 0 µg |
| Vitamin E | 0,36 mg |
| Vitamin K | 41 µg |
| Vitamin C | 8 mg |
| Vitamin B1 | 0,050 mg |
| Vitamin B2 | 0,060 mg |
| Vitamin B3 (PP) | 0,700 mg |
| Vitamin B6 | 0,165 mg |
| Folic acid | 8 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,352 mg |
| Calcium | 43 mg |
| Iron | 0,70 mg |
| Magnesium | 20 mg |
| Phosphorus | 115 mg |
| Potassium | 300 mg |
| Sodium | 100 mg |
| Zinc | 0,33 mg |
| Copper | 0,07 mg |
| Manganese | 0,16 mg |
| Selenium | 0,7 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | ~ |
Celery is a rich source of vitamins and minerals. It provides the body with B group vitamins (B1, B2, B5, B6, PP), vitamins C, E, and K, and the minerals zinc, phosphorus, copper, sodium, manganese, magnesium, potassium, iron, and calcium. It also contains large quantities of fiber and bioflavonoids. Celery has many health benefits, which positively affect the human body. It has anti-inflammatory and diuretic properties (accelerating detox processes). It fights free radicals, which results in cancer prevention properties. It reduces signs of ageing. Celery also has relaxant properties, which means it can relieve menstrual pains, and accelerates metabolism. Thanks to the minerals it contains, it improves the condition of skin, hair, and nails. It also supports the cardiovascular system and influences cholesterol levels in blood (decreasing “bad” cholesterol levels and increasing the “good”). It also regulates hypertension and decreases the risk of atherosclerosis and other cardiovascular system diseases. Additionally, its components support the immune system and digestive processes (including stimulating peristaltic movement in the intestines).
| Calories (energy value) | 43 kcal / 180 kJ |
| Protein | 1,61 g |
| Fat (total) | 0,17 g |
| Saturated fatty acids | 0,027 g |
| Mono-unsaturated fatty acids | 0,032 g |
| Polyunsaturated fatty acids | 0,060 g |
| Omega-3 fatty acids | 0,005 g |
| Omega-6 fatty acids | 0,055 g |
| Carbohydrate | 9,56 g |
| Fiber | 2,8 g |
| Vitamin A | 33 I.U. |
| Vitamin D | 0 I.U. |
| Vitamin E | 0,04 mg |
| Vitamin K | 0,2 µg |
| Vitamin C | 4,9 mg |
| Vitamin B1 | 0,031 mg |
| Vitamin B2 | 0,040 mg |
| Vitamin B3 (PP) | 0,334 mg |
| Vitamin B6 | 0,067 mg |
| Folic acid | 109 µg |
| Vitamin B12 | 0 µg |
| Pantothenic acid | 0,155 mg |
| Calcium | 16 mg |
| Iron | 0,8 mg |
| Magnesium | 23 mg |
| Phosphorus | 40 mg |
| Potassium | 325 mg |
| Sodium | 78 mg |
| Zinc | 0,35 mg |
| Copper | 0,08 mg |
| Manganese | 0,33 mg |
| Selenium | 0,7 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | 25 mg |
Beetroot is a treasure trove of minerals (including magnesium, phosphorus, iron, manganese, copper, potassium, and zinc), vitamins (folic acid, vitamins A, B2, and B6), fiber, plant phytosterols and antioxidants. Beetroot boosts the body’s immune system, making it not only a wonderful and effective element of various prophylactic diets, but also a remedy for colds and various infections common during fall and winter. Beetroot helps combat viral and bacterial infections and acts as an expectorant. Thanks to a high content of antioxidants, beetroot helps prevent cancer. Thanks to a high content of cobalt, it works hemantinically and helps in the treatment of anemia. It is highly alkaline – helping to deacidificate organisms and restore the proper acid-base balance. Additionally, it reduces the risk of osteoporosis, decreases bad cholesterol levels, alleviates menopausal symptoms (e.g. hot flushes, irritability etc.) and prevents fetal malformations (beetroot is a rich source of folic acid and recommended for pregnant women). Beetroot present in an everyday diet impacts on our appearance and well-being. It supplies energy and improves mood and the condition of the skin, hair and nails. It also reduces signs of ageing.
| Calories (energy value) | 25 kcal / 103 kJ |
| Protein | 1,28 g |
| Fat (total) | 0,10 g |
| Saturated fatty acids | 0,034 g |
| Mono-unsaturated fatty acids | 0,017 g |
| Polyunsaturated fatty acids | 0,017 g |
| Omega-3 fatty acids | 0,017 g |
| Omega-6 fatty acids | 0 mg |
| Carbohydrate | 5,80 g |
| Fiber | 2,5 g |
| Vitamin A | 98 I.U. |
| Vitamin D | ~ |
| Vitamin E | 0,15 mg |
| Vitamin K | 76 µg |
| Vitamin C | 36,6 mg |
| Vitamin B1 | 0,061 mg |
| Vitamin B2 | 0,040 mg |
| Vitamin B3 (PP) | 0,234 mg |
| Vitamin B6 | 0,124 mg |
| Folic acid | 43 µg |
| Vitamin B12 | 0,0 µg |
| Pantothenic acid | 0,212 mg |
| Calcium | 40 mg |
| Iron | 0,47 mg |
| Magnesium | 12 mg |
| Phosphorus | 26 mg |
| Potassium | 170 mg |
| Sodium | 18 mg |
| Zinc | 0,18 mg |
| Copper | 0,02 mg |
| Manganese | 0,16 mg |
| Selenium | 0,3 µg |
| Fluorine | 1 µg |
| Cholesterol | 0 mg |
| Phytosterols | 11 mg |
White cabbage is a great source of vitamin K. 100 g of it supplies over 40% of the total daily recommended amount. It is also rich in vitamins C and A, as well as B group vitamins (B1, B2, B3, B5, B6), folic acid, and the minerals calcium, magnesium, phosphorus, potassium, and manganese. White cabbage has many health benefits. It regulates the function of the intestines, maintains a stable glucose level in in the body, reduces bad cholesterol levels in the blood, supports the immune and cardiovascular systems, has a diuretic effect, accelerates detox processes, has alkalizing properties (deacidificates body), supports the nervous system, improves the condition of skin, and supports slimming. Significantly, white cabbage contains a lot of valuable phyto-compounds which, according to confirmed research, may prevent the development of breast, large intestine, liver, prostate, lung, and stomach cancer when eaten regularly in natural form. White cabbage is low calorific, which means that it may be successfully used for slimming and as part of a balanced diet aimed at promoting health and a stable body mass. White cabbage is also a low-glycemic product and supplies large quantities of fiber. As a result, it is responsible for feeling satiation over a long time and does not cause rapid changes in blood sugar levels. The high content of vitamin K supports the fact that white cabbage is recommended for inclusion in the diets of people suffering from blood coagulation problems.
| Calories (energy value) | 31 kcal / 130 kJ |
| Protein | 1,43 g |
| Fat (total) | 0,16 g |
| Saturated fatty acids | 0,021 g |
| Mono-unsaturated fatty acids | 0,012 g |
| Polyunsaturated fatty acids | 0,080 g |
| Omega-3 fatty acids | 0,045 mg |
| Omega-6 fatty acids | 0,034 mg |
| Carbohydrate | 7,37 g |
| Fiber | 2,1 g |
| Vitamin A | 1116 I.U. |
| Vitamin D | ~ |
| Vitamin E | 0,11 mg |
| Vitamin K | 38,2 µg |
| Vitamin C | 57 mg |
| Vitamin B1 | 0,064 mg |
| Vitamin B2 | 0,069mg |
| Vitamin B3 (PP) | 0,418 mg |
| Vitamin B6 | 0,209mg |
| Folic acid | 18 µg |
| Vitamin B12 | 0,0 µg |
| Pantothenic acid | 0,147 mg |
| Calcium | 45 mg |
| Iron | 0,80 mg |
| Magnesium | 16 mg |
| Phosphorus | 30 mg |
| Potassium | 243 mg |
| Sodium | 27 mg |
| Zinc | 0,22 mg |
| Copper | 0,02 mg |
| Manganese | 0,24 mg |
| Selenium | 0,6 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | ~ |
Red cabbage is a great source of vitamin K. Only 100 g supplies over 40% of our total daily recommended amount. It is also rich in vitamins C and A, as well B group vitamins (B1, B2, B3, B5, B6), folic acid, and the minerals calcium, magnesium, phosphorus, potassium and manganese. Red cabbage has many health benefits. It regulates the function of the intestines, maintains a stable glucose level in the body, reduces bad cholesterol levels in blood, supports the immune and cardiovascular systems, has a diuretic effect, accelerates detox processes, has alkalizing properties (deacidificates body), supports the nervous system, improves the condition of the skin and aids in slimming. Significantly, red cabbage contains a lot of valuable phyto-compounds, which, according to confirmed research, may prevent the development of breast, large intestine, liver, prostate, lung, and stomach cancer when eaten regularly in natural form. Red cabbage is low calorific, which means that it may be successfully used in slimming and as part of a balanced diet aimed at promoting health and a stable body mass. Red cabbage is also a low-glycemic product and high in fiber. As a result, it is responsible for feeling satiation over a long time and does not cause rapid changes in blood-sugar levels. The high content of vitamin K supports the fact that cabbage should be included in the diets of people suffering from blood coagulation problems.
| Calories (energy value) | 16 kcal / 67 kJ |
| Protein | 1,20 g |
| Fat (total) | 0,20 g |
| Saturated fatty acids | 0,043 g |
| Mono-unsaturated fatty acids | 0,023 g |
| Polyunsaturated fatty acids | 0,072 g |
| Omega-3 fatty acids | 0,057 mg |
| Omega-6 fatty acids | 0,015 mg |
| Carbohydrate | 3,23 g |
| Fiber | 1,2 g |
| Vitamin A | 318 I.U. |
| Vitamin D | ~ |
| Vitamin E | 0,12 mg |
| Vitamin K | 42,9 µg |
| Vitamin C | 27 mg |
| Vitamin B1 | 0,040 mg |
| Vitamin B2 | 0,050 mg |
| Vitamin B3 (PP) | 0,400 mg |
| Vitamin B6 | 0,232 mg |
| Folic acid | 79 µg |
| Vitamin B12 | 0,0 µg |
| Pantothenic acid | 0,105 mg |
| Calcium | 77 mg |
| Iron | 0,31 mg |
| Magnesium | 13 mg |
| Phosphorus | 29 mg |
| Potassium | 238 mg |
| Sodium | 9 mg |
| Zinc | 0,23 mg |
| Copper | 0,04 mg |
| Manganese | 0,19 mg |
| Selenium | 0,6 µg |
| Fluorine | ~ |
| Cholesterol | 0 mg |
| Phytosterols | ~ |
Chinese cabbage is a great source of vitamin K. 100 g of it supplies over 40% of the total daily recommended amount. It is also rich in vitamins C and A, as well as B group vitamins (B1, B2, B3, B5, B6), folic acid, and the minerals calcium, magnesium, phosphorus, potassium, and manganese. Chinese cabbage has many health benefits. It regulates the function of the intestines, maintains a stable glucose level in the body, reduces bad cholesterol levels in blood, supports the immune and cardiovascular systems, has a diuretic effect, accelerates detox processes, has alkalizing properties (deacidificates body), supports the nervous system, improves the condition of skin, and supports slimming. Significantly, Chinese cabbage contains a lot of valuable phyto-compounds which, according to confirmed research, may prevent the development of breast, large intestine, liver, prostate, lung, and stomach cancer when eaten regularly in natural form. Chinese cabbage is low calorific, which means that it may be successfully used for slimming and as part of a balanced diet aimed at promoting health and a stable body mass. Chinese cabbage is also a low-glycemic product and supplies large quantities of fiber. As a result, it is responsible for feeling satiation over a long time and does not cause rapid changes in blood-sugar levels. The high content of vitamin K supports the fact that Chinese cabbage is recommended for inclusion in the diets of people suffering from blood coagulation problems.