Which of the following has the most vitamin c?
Answer: A cup of cooked broccoli has 100mg of vitamin C.
Did you know that some vegetables actually rival the vitamin C content of citrus fruits?
In this example, one cup of cooked broccoli provides more vitamin C (100mg) than one medium-size orange (68mg). The daily recommended amount for vitamin C is 75mg for women and 90mg for men. Vitamin C is important for a healthy immune system, the growth and repair of tissues, healthy skin and joints, and helps increase iron absorption.
Which one of the following fruits has the most fiber content?
Answer: A medium-sized pear has 5.5g of fiber.
Did you know dietary fiber is a part of food that is derived from plants?
Because dietary fiber cannot be digested by your enzymes, it helps to move content through your system- keeping you regular. Eating fiber-rich foods can also help to lower your cholesterol levels, regulate your blood sugar levels, and help you feel more satisfied after eating.
Daily Recommendations for Fiber:
• Females: 25g (ages 19-50); 21g (age 51 or above)
• Males: 38g (ages 19-50); 30g (age 51 or above)
Try this: tally your fiber intake for one day and see if you have met the minimum recommendation.
Which of the following dried fruits is likely to have the most added sugar?
Answer: ¼ cup dried cranberries
Did you know that dried cranberries can have as much as 26 grams of added sugar (1/4 cup) to make them taste less tart than their natural state?
Fruit is known as nature’s “candy,” making it the perfect choice when we want to eat something sweet. Dried fruit often tastes sweeter due to the drying process which removes water resulting in a higher concentration of fruit sugar. Since dry fruits tend to have higher calorie and sugar content than their fresh counterpart, we recommend reaching for the latter.
which one of the following fresh fruits has as much calcium as a 1/4 cup of milk?
Answer: A medium-sized orange contains 74mg of calcium, compared to a quarter cup of milk which contains 69mg.
Did you know about 99% of calcium in your body is stored in your bones and teeth to support skeletal structure and function?
However, you may not be aware that the other 1% of calcium lives in the bloodstream and plays many crucial roles including muscle contraction, blood clotting and nerve function.
Daily Recommendations for calcium:
• Females - 1000mg (ages 19-50); 1200mg (age 51 or above)
• Males - 1000mg (ages 19-70); 1200mg (age 71 or above)
Which of the following is not a fruit?
Answer: Red Onion
Did you get this one right? It’s a tricky one! Here’s how to tell the difference: a fruit, in the “botanical sense,” is a seed-bearing part of a plant that develops from the ovary of a flowering plant, whereas a vegetable is all the other parts of a plant such as its roots, leaves and the stems. Although avocado is viewed as a fruit in the “botanical sense,” nutritionally, it’s considered a healthy fat.
Which of the following has the most potassium?
Answer: Four cups of raw spinach contain 668 mg of potassium!
Did you know potassium is present in all of the cells in your body and works alongside sodium to maintain normal blood pressure?
While we hear a lot about sodium and how we need to limit our intake, we don’t always hear about its equally important counterpart, potassium. Potassium regulates heart rhythm and provides the minerals for healthy, strong bones. Where can you find this mineral? It’s abundant in fruits, vegetables and dairy. The daily recommendation of potassium is 4700mg for adults.
Which of the following is not a cruciferous vegetable?
Answer: Carrots
Did you know cruciferous vegetables get their name from the shape of their flowers, whose four petals resemble a cross?
This family of vegetables includes broccoli, brussels sprouts, cabbage, arugula, kale, bok choy, watercress and cauliflower, among others. Not only are they loaded with fiber, vitamins and minerals, but also contain a variety of phytochemicals which are important for your health and can be protective against cancer and cardiovascular disease. If you’re following the Jenny Craig program, you can find most of these veggies on the Fresh and Free Additions list.
Which of the following contain the most vitamin K?
Answer: Kale has 113 mcg of vitamin K.
Did you know that Vitamin K promotes proper blood clotting, may help fight cancer, builds strong bones, and promotes heart health?
While most of the vitamin K in our body comes from healthy gut bacteria, it’s important to be mindful and consume vitamin K-rich foods daily. The daily recommendation for adult men is 120 mcg/day; for adult women is 90 mcg/day. Green leafy vegetables are the richest source of vitamin K and usually, a ½ cup of these veggies provide almost, if not all your daily requirement.
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