We all know veggies are good for us. How often do you switch up the veggies you eat? It is important to get a wide range of veggies for proper nutrition. Eating colorful veggies like beets and sweet potatoes is like taking a multi vitamin. They both pack heavy doses of vitamin A, B6, potassium, and magnesium. Beets are good for the cardiovascular system. They contain glycine betaine which promote proper platelet clotting and folates which help in DNA synthesis. They also help prevent and treat anemia and vitamin D deficiencies. Along with all the nutrients sweet potatoes contain, they also serve up a hefty dose of vitamin B complex (yes that is right they have B-1, B-5, B-6, niacin, and riboflavin which are all part of the human metabolism equation.
The best part is they are naturally sweet so they can also curb that sweet tooth!
| Principle | Nutrient value | Percentage of RDA |
|---|---|---|
| Energy | 45 cal | 2% |
| Carbohydrates | 9.56 g | 7% |
| Protein | 1.61 g | 1% |
| Total Fat | 0.17 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.80 g | 7% |
| Vitamins | ||
| Folates | 109 µg | 27% |
| Niacin | 0.334 mg | 2% |
| Pantothenic acid | 0.155 mg | 3% |
| Pyridoxine | 0.067 mg | 5% |
| Riboflavin | 0.057 mg | 4% |
| Thiamin | 0.031 mg | 2.5% |
| Vitamin A | 33 IU | 1% |
| Vitamin C | 4.9 mg | 8% |
| Vitamin E | 0.04 mg | 0.5% |
| Vitamin K | 0.2 µg | 0% |
| Electrolytes | ||
| Sodium | 78 mg | 5% |
| Potassium | 325 mg | 7% |
| Minerals | ||
| Calcium | 16 mg | 1.5% |
| Copper | 0.075 mg | 8% |
| Iron | 0.80 mg | 10% |
| Magnesium | 23 mg | 6% |
| Manganese | 0.329 mg | 14% |
| Zinc | 0.35 mg | 3% |
| Phyto-nutrients | ||
| Carotene-ß | 20 µg | — |
| Betaine | 128.7 mg | — |
| Lutein-zeaxanthin | 0 µg | — |
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 86 Kcal | 4% |
| Carbohydrates | 20.12 g | 15.5% |
| Protein | 1.6 g | 3% |
| Total Fat | 0.05 g | <0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3 g | 8% |
| Vitamins | ||
| Folates | 11 µg | 3% |
| Niacin | 0.557 mg | 3.5% |
| Pantothenic acid | 0.80 mg | 16% |
| Pyridoxine | 0.209 mg | 15% |
| Riboflavin | 0.061 mg | 5.5% |
| Thiamin | 0.078 mg | 6.5% |
| Vitamin A | 14187 IU | 473% |
| Vitamin C | 2.4 mg | 4% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 1.8 µg | 1.5% |
| Electrolytes | ||
| Sodium | 55 mg | 3.5% |
| Potassium | 337 mg | 7% |
| Minerals | ||
| Calcium | 30 mg | 3% |
| Iron | 0.61 mg | 7.5% |
| Magnesium | 25 mg | 6% |
| Manganese | 0.258 mg | 11% |
| Phosphorus | 47 mg | 7% |
| Zinc | 0.30 mg | 3% |
| Phyto-nutrients | ||
| Carotene-α | 7 µg | — |
| Carotene-ß | 8509 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
The next time you hit up the salad bar, throw some rainbow colors on there!
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