Raw Vegetables – Nutrients & Benefits

Raw Vegetables – Nutrients & Benefits

Raw Kale

Nutrients:

• Vitamins A, C, K

• Calcium, iron

• Antioxidants

Benefits:

• Supports immune health (vitamin C)

• Strengthens bones (calcium + vitamin K)

• Helps lower cholesterol, supports heart health

• Detox support from antioxidants and fiber

Zucchini

Nutrients:

• Vitamin C, potassium, manganese

• Fiber, water content

Benefits:

• Aids digestion (fiber + hydration)

• Supports eye health (lutein, zeaxanthin)

• Helps regulate blood pressure (potassium)

• Low-calorie, good for weight management

Celery

Nutrients:

• Vitamins A, K, C, folate

• Potassium, antioxidants (apigenin)

Benefits:

• Natural diuretic → reduces bloating, blood pressure

• Anti-inflammatory effects

• Supports digestion with fiber

• May help regulate blood sugar

Raw Cabbage

Nutrients:

• Vitamins C, K, B6, folate

• High in fiber

• Antioxidants (polyphenols, anthocyanins in red cabbage)

• Sulforaphane and detox compounds

Benefits:

• Improves digestion, supports gut health

• Boosts immunity (vitamin C)

• Anti-inflammatory properties

• Heart health: cholesterol + blood pressure regulation

• Bone strength (vitamin K)

• Low-calorie, nutrient-dense → weight management

• Potential cancer protection (sulforaphane, antioxidants)

In Summary:

-Kale → strong bones, detox, heart & immune health

• Zucchini → digestion, eye health, blood pressure, weight control

• Celery → hydration, anti-inflammatory, blood pressure & digestion

• Cabbage → digestion, immunity, heart & bone health, cancer protection.