3

votes

If one eats one veg/day, which one?

Answered on September 12, 2014
Created September 05, 2012 at 9:06 PM

Which vegetables pack the greatest punch of vitamins/minerals/etc? Especially those vit/min that one might not easily get from meat/egg/etc.

0382fa263de4c83328dc34a56e25437f

(4238)

on September 06, 2012
at 01:23 PM

Fortunately, this wasn't a question about coprophagia. Or good manners.

7278560e76901ded4081022b54c6e165

on September 06, 2012
at 08:07 AM

Lol. Watch your language here! Minors read the forum as well!

45ace03a0eff1219943d746cfb1c4197

(3661)

on September 06, 2012
at 12:34 AM

My daughter likes to call it a meal and a party favor.

Medium avatar

(2338)

on September 06, 2012
at 12:03 AM

your right it tastes like shit

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 05, 2012
at 11:43 PM

Me too, except my urine smells weird after.

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on September 05, 2012
at 10:58 PM

+1 -- nice job.

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9 Answers

best answer

5
Medium avatar

(10663)

on September 05, 2012
at 09:27 PM

I think a lot of people would answer leafy greens like spinach or kale or broccoli or something. But if you don't care about carbs and want something that doesn't taste like grass, I eat oven-baked sweet potatoes with Kerrygold butter almost every day. And they are very nutrient-dense. But since you're asking about vitamins and minerals:

Spinach (1 cup)

vitamin K- 888.48 mcg
vitamin A- 18865.80 IU
manganese- 1.68 mg
folate- 262.80 mcg
magnesium- 156.60 mg
iron - 6.43 mg
vitamin C- 17.64 mg
vitamin B2- 0.42 mg
calcium - 244.80 mg
potassium- 838.80 mg
vitamin B6- 0.44 mg
tryptophan- 0.07 g
vitamin E- 3.74 mg
fiber- 4.32 g
copper - 0.31 mg
vitamin B1- 0.17 mg
protein- 5.35 g
phosphorus- 100.80 mg
zinc- 1.37 mg
choline- 35.46 mg
omega-3 fats- 0.17 g
vitamin B3- 0.88 mg
selenium- 2.70 mcg

Other nutrient-rich foods according their Aggregate Nutrient Density Index (ANDI) scores created by Dr. Joel Fuhrman. *Note: this is obviously not a list of exclusively Paleo foods. It would probably be best to just ignore the right column.
if-one-eats-one-veg/day,-which-one?

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on September 05, 2012
at 10:58 PM

+1 -- nice job.

3
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on September 05, 2012
at 11:43 PM

Filling in nutrient gaps in meat? Vitamins C, E and K, Calcium, Manganese...

Lots of things can meet vitamin C requirements. Greens hit vitamin K. Nuts hit vitamin E. Raspberries hit manganese. Though I think spinach would hit all of them, if you eat a pound or so. Eat a little bit of each though and you don't have to feel like a cow grazing on roughage non-stop.

3
45ace03a0eff1219943d746cfb1c4197

(3661)

on September 05, 2012
at 11:31 PM

I'm an asparagus fanatic. I could eat it at every meal, every day.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 05, 2012
at 11:43 PM

Me too, except my urine smells weird after.

45ace03a0eff1219943d746cfb1c4197

(3661)

on September 06, 2012
at 12:34 AM

My daughter likes to call it a meal and a party favor.

2
56ff4416bce9a55f206c99630fe62fd9

on September 05, 2012
at 10:55 PM

I agree sweet potato with kerrygold ( if you tolerate dairy) or GHEE of Your like me and don't!

1
0d2dec01a5ed9363a9915e111ae13f7e

on September 06, 2012
at 01:15 PM

Mat Lalonde has presented a new nutrient score at AHS12. It seems the ANDI Score is pretty poorly done. Chris Kresser discusses on his latest podcast.

1
6a37e92ef0a6ceb892eb00079314222f

on September 06, 2012
at 12:29 PM

I was going to say spinach or asparagus as well. Spinach by itself is pretty boring. I have found numerous ways to make it tasty. I cook it mostly (unless I am making a salad), but my favorite way is to wilt it with some coconut oil or butter, some bacon and some shallots. You probably lose some of the nutrients due to cooking it, but hey, if you can make it palatable, some is better than none! Kale chips are also yummy with some sea salt.

ETA: I also love broccoli. You almost have to put butter on it, or it tastes like nothing! You can roast it with some garlic, or bacon, or both! Or just steam it. I always toss it in some coconut oil for some extra fat and flavor.

1
00960a1ce76c7e3f99406ba91cfe2fb4

on September 06, 2012
at 11:41 AM

Dark green leafy vegetables are your best best. Or a fermented vegetable like sauerkraut. The beauty of cooked greens is that you can add...bacon!

1
0382fa263de4c83328dc34a56e25437f

on September 05, 2012
at 11:09 PM

I'm a huge fan of kale, myself -- it's the one vegetable I eat year round, regardless of seasonality.

Edited to add: Oh, and it doesn't taste like grass. :)

Medium avatar

(2338)

on September 06, 2012
at 12:03 AM

your right it tastes like shit

7278560e76901ded4081022b54c6e165

on September 06, 2012
at 08:07 AM

Lol. Watch your language here! Minors read the forum as well!

0382fa263de4c83328dc34a56e25437f

(4238)

on September 06, 2012
at 01:23 PM

Fortunately, this wasn't a question about coprophagia. Or good manners.

0
7278560e76901ded4081022b54c6e165

on September 06, 2012
at 08:08 AM

Can you skip veggies altogether and use lots of herbs and spices?

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