topveggies

Artichoke (1 medium) 16 grams
Beans, black, kidney, lima (1/2 cup) 5-8 grams
Lentils (1/2 cup) 8 grams
Chick peas (1/2 cup) 5.3 Grams
Pumpkin (1/2 cup) 3.5 grams
Peas (1/2 cup) 3.5 Grams
Sweet potatoes (1/2 cup) 3.4 grams

Tofu (1/2 cup) 10 grams
Lentils (1/2 cup) 9 grams
Beans, especially black, kidney, and lima (1/2 cup) 6-7 grams
Artichokes (1 medium) 10 grams
Chick peas (1/2 cup) 6 grams

Also, broccoli, spinach, brussel sprouts, kale, peas, asparagus, and beet greens.

Sweet potatoes (1) 11.0 mg.
Pumpkin (1/2 cup) 1.8 mg.
Carrots (1) 4.4 mg.
Asparagus (1/2 cup) 2.5 mg.
Squash, winter (1/2 cup) 2.4 mg.
Beet greens (1/2 cup)2.0 mg.
Kale (1/2 cup) 1.5 mg.

Sweet peppers (1/2, large) 170 mg.
Chili peppers (1) 109 mg.
Brussel sprouts (1/2 cup) 48 mg.
Broccoli (1/2 cup) 41 mg.
Artichoke (1 medium) 30 mg.
Sweet potato (1) 28 mg.

Tomato, cauliflower, kale, and a potato all have between 20 and 25 mg. of vitamin C

NUTRITIP
RED HOT CHILI PEPPERS
Take the heat; it's worth it. Recent research shows that the same chemical that flames your throat, capsaicin, is also a potent anti- cancer phyto. Also, chili peppers top the list of vitamin-C-containing vegetables. Prefer sweet peppers? They're also an excellent source of vitamin C.

Tomato paste (1/2 cup) 5.6 mg.
Tomato puree (1/2 cup) 3.0 mg.
Tomato juice (1 cup) 2.0 mg.
Hummus (1/2 cup) 2.2 mg.
Swiss chard (1/2 cup) 1.6 mg.
Greens, mustard (1/2 cup) 1.4 mg.
Kohlrabi (1/2 cup) 1.4 mg.
Spinach (1/2 cup) 1.4 mg.
Pumpkin (1/2 cup) 1.3 mg.
Broccoli spears (1/2 cup) 1.0 mg.
Beans, kidney (1/2 cup) 0.5 mg.

Tofu (1/2 cup, firm) 258 mg.
Spinach (1/2 cup, canned) 136 mg.
Artichoke (1 medium) 135 mg.
Rhubarb (1/2 cup, unsweetened) 133 mg.
Beet greens (1/2 cup) 82 mg.

Honorable mention: Kale, beans, chickpeas, pumpkin, and sweet potatoes have 30 to 50 mg. per serving.

Artichoke (1 medium) 153 mg.
Asparagus (1/2 cup, 6 spears) 131 mg.
Lentils (1/2 cup) 118 mg.
Spinach (1/2 cup, canned) 105 mg.
Chickpeas (1/2 cup, canned) 80 mg.

Tofu (1/2 cup, firm) 5-10 mg.
Artichoke (1 medium, boiled) 3.9 mg.
Lentils (1/2 cup, canned) 3.2 mg.
Beans (1/2 cup, canned) 1.5-2.3 mg.

Honorable mention: Beet greens, chickpeas, pumpkin, and spinach (1/2 cup, canned) all have 1 to 2 milligrams per serving

Tofu (1/2 cup, firm) 2.0 mg.
Artichoke (1 medium) 1.47 mg.
Chickpeas ( 1/2 cup, canned) 1.25 mg.
Beans, kidney, lima (1/2 cup) 0.75 mg.

Serve your family a wide variety of vegetables and from all different parts of the plant - roots, stems, leaves, and seeds. The leaves, or greens, of some vegetables, such as beets and turnips, are equally nutritious if not more so than the veggie itself. These greens are high in beta carotene, fiber, vitamin E, calcium, and iron, but they contain only around 25 calories per serving (without added butter or oil).

FRESH OR FROZEN
How food is processed affects its nutritional quality. Generally, the less processing, the better.

In nutrient value, fresh is better than frozen, and frozen is better than canned. But there are many exceptions. Much depends upon the time between harvesting, and freezing, and canning. A vegetable that is frozen or canned hours after harvesting may contain more vitamins than a fresh veggie that has had to travel across the country to market. There are various nutritional tradeoffs from packaging and processing. For example, canned and frozen vegetables contain more sodium. Frozen broccoli may contain more beta carotene, since the stalks have been removed, leaving only the florets in the package, but it will have less calcium and more sodium. As often as possible, serve fresh and frozen vegetables to your family, so they get used to the more varied and intense flavors.

Steaming vegetables preserves a lot more of the nutrients and the fresh vegetable taste than boiling, which releases some value nutrients into the water. Microwaving also preserves nutrients in veggies. Consult a reliable cookbook to avoid overcooking. Cover them tightly so they don't lose moisture. Perk up the flavor with seasonings rather than salt and butter. Try lemon juice, onion juice, honey, dill, cinnamon, nutmeg, basil, curry, oregano, and garlic. A bit of olive oil, a sprinkling of sesame seeds, or grated cheese add interest.

Savvy salad. When you're creating a salad, remember that the darker the leaves, the more nutritious the salad. The paler the greens, the fewer nutrients there are. Spinach leaves are a much more nutritious alternative to iceberg lettuce. Romaine lettuce contains about three times the amount of folic acid as iceberg. Although most lettuces and salad greens are similar in the traces of B-vitamins and minerals they contain, there are differences. Here's how salad greens rank, from most nutritious to least: spinach leaves, arugula, watercress, endive, romaine, bib, Boston, and iceberg.