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HFN Recommend Vegetables


Asparagus is an excellent source of vitamin K, folate, copper, selenium, vitamin B1,vitamin B2, vitamin C, and vitamin E. Asparagus is also a very good source of dietary fiber,manganese, phosphorus, vitamin B3, potassium, choline, vitamin A, zinc, iron,protein, vitamin B6, and pantothenic acid.  Here are a few Health Beneifits: Fights Cancer and controls diabetes,  Pack with antioxidants, Eye care, improves digestion, keeps your urinary tract happy, helps with bloating, its a great mood booster, improves fertility, and for women it helps with pregnancy and fights PMS.  Heath First!


Bell Peppers

Bell peppers are an excellent source of vitamin A,vitamin C and vitamin B6. They are a very good source of folate, molybdenum,vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium..  Here are a few health benefits:  Prevents Cancer Boosts immunity, balances mood, helps with weight loss, creates beautiful skin, lowers cholesterol, prevents diabetes and heart disease.  Health First!

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Brussel Sprouts

Brussels sprouts contain vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.  Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.  Here are some Health benefits of Brussels Sprouts:   Rich in Antioxidants,  Protect Against Cancer, 

Help Maintain Healthy Blood Sugar Levels, Rich in Vitamin K, and contains ALA Omega-3 Fatty Acids.  Health First!

Brussel Sprouts

Burdock Root

Burdock is a powerhouse of antioxidants.  Burdock root contains multiple types of powerful antioxidants, including quercetin, luteolin, and phenolic acids...  ​Here are some Health Benefits:  Burdock removes toxins from the blood, protects and fights cancer, its an aphrodisiac, and it will treat skin issues.  

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Garlic is rich in antioxidants, minerals and vitamins, with high levels of potassium, calcium, iron, magnesium, manganese, zinc, selenium and Vitamin C.  Here are some benefits of Garlic: Garlic Can Combat Sickness, Including the Common Cold, Garlic Can Reduce Blood Pressure, Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease, Garlic Contains Antioxidants that will help prevent Alzheimer's Disease and Dementia, Eating Garlic May Help Detoxify Heavy Metals in the Body, and Garlic May Improve Bone Health..   


Romaine Lettuce

Lettuce is a very good source of dietary fiber, manganese, potassium, biotin, vitamin B1, copper, iron and vitamin C. It is also a good source of vitamin B2, omega-3 fatty acids, vitamin B6, phosphorus, chromium, magnesium, calcium and pantothenic acid.  Here are some Health Benefits:  Stops inflammation, Stop free radical damage, helps prevent bone loss, Boost heart health, promotes healthy eyes, Helps heals skins and prevent signs of aging(Ex: acne and skin cancer), boost immunity, Helps fight cancer, helps with weight loss...  Health First!

Image by engin akyurt

Mustard Greens

Mustard Greens is also a good source of Protein, Thiamin, Riboflavin, Niacin, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Folate, Calcium, Phosphorus, Potassium, Copper and Manganese.  Here are some Health Benefits:  

High Levels of Antioxidants, Detoxifies Your Liver and Blood, Helps Lower Cholesterol, Packed with Phytonutrients, High in Fiber, Helps build strong bones, Protect and builds the immune system,  and eye protection...  Health First!



Olives contain calcium, iron, magnesium, potassium, zinc, copper, phosphorus, natrium, and selenium. There are also plenty of vitamins in olives, such as B1 – 6, vitamin a, vitamin e, and vitamin k.  Here are some health benefits:  They can improve circulation, They've got anti-inflammatory benefits, They may be beneficial for your bones, They can improve brain health, They may improve blood sugar,  and They can help you absorb other nutrients better...  Health First!



Parsley is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin,Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate,Calcium, Iron, Magnesium, Potassium, Copper and Manganese.  Here are some Health Benefits:  Controls Diabetes, Controls Rheumatoid Arthritis, Anti-carcinogenic Properties, Anti-inflammatory Properties,  and Strengthens the Immune System..  Health First!



Spinach is an excellent source of vitamin K, vitamin A ,manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E,calcium, potassium and vitamin C. It is a very good source of dietary fiber,phosphorus, vitamin B1, zinc, protein and choline.  Here are some Health Benefits Improves Eyesight,  Treats Macular Degeneration, Provides Neurological Benefits, Maintains Blood Pressure, Strengthens Muscles, Helps in Bone Mineralization, Reduces Risk of Cataracts, Prevents Atherosclerosis..  Health First!



Beetroot has great nutritional value; especially the greens.  They are rich in calcium, iron and vitamins A and C.  Beetroots are an excellent source of folic acid and a very good source of fiber, manganese and potassium.  Here are some Health Benefits:  Helps lower blood pressure, Improves exercise stamina, Helps you maintain a healthy weight, Helps prevent Cancer, Good source of potassium, Supports your liver, and helps reduce cholesterol...  Health First!

Fresh Beetroots


Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.  Here are some health benefits: Cancer Prevention, Aids in Digestion, Prevents Chronic Diseases,Boosts Brain Health , Cholesterol reduction, Helps Liver function, Anti-inflammatory Properties and Reduces Allergies..  Health First!



Cabbage is a good source of Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.  Here are a few Health Benefits:  Packed with Vitamin C, Helps Improve Digestion, Keep Your Heart Healthy, Lowers Blood Pressure, Helps Lower Cholesterol Levels, and its an excellent source of Vitamin K.  Health First!

Image by Isara Somboon

Garbanzo Beans

Garbanzo Beans are an excellent source of protein, molybdenum and manganese. They are also a very good source of folate and copper as well as a good source of dietary fiber, phosphorus, protein, iron and zinc.  Here are some Health Benefits:  Lowers Cholesterol, Promotes weight loss, protects your skin, immune booster, Helps digestion, regulates blood sugar, improves the nervous system, and builds muscle(high in protein meat replacement).

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Kale is an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3.  Here are some health Benefits:  Packed with antioxidants(Quercetin and Kaempferol), lowers the risk of high cholesterol and heart disease, fights Cancer, high in Beta-Carotene( your body turns it into vitamin A), protects eyes, helps you lose weight..  Health First!



Mushrooms contain, protein, vitamin D & C, Thiamin, Vitamin B6, Folate, Magnesium, Zincand Manganese, and a very good source of Dietary Fiber, Riboflavin, Niacin,Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium.  Here are some Health Benefits:  Lower Cholesterol,  Helps Prevent Cancer, Prevent Diabetes,  Improves Boone health, Help in Nutrient Absorption,  Lower Blood Pressure,  Lower Blood Pressure, weight loss...  Health First!

Image by Waldemar Brandt


Okra is also abundant in several vitamins and minerals, including thiamin, vitamin B6, folic acid, riboflavin/vitamin B2, zinc and dietary fiber. Okra provides ample calciumand magnesium, helping prevent both calcium deficiency and magnesium deficiency.  Here are some Health Benefits:  

Helps Control Hunger, Keeps You From Getting Tired, Manages Diabetes, Stabilizes Cholesterol Levels,  Boosts Immunity And Improves Eyesight, Prevents Liver Disease, and Kills Breast Cancer Cells..  Health First!

Image by Neha Deshmukh


Onions not only provide flavor, they also provide important nutrients and health-promoting phytochemicals. High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron,and high protein Here are some health benefits: Prevents Diabetes, Healthy Skin, Prevents Cancer, Improved Immunity, Relieves Stress, Lowers Cholesterol, Anti-Inflammatory, Lowers blood pressure, and helps create Bone Density...  Health First!



Squash is also a good source of Protein, Vitamin A, Thiamin, Niacin,Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Magnesium, Potassium

 and Manganese.  Here are some Health Benefits of Squash:  Boosts Immunity, Manages Diabetes, Anti-inflammatory, Prevents Infections, Protects Heart Health, Treats Asthma, Regulates Blood Circulation, Improves Vision, Strengthens Bones...  Health First!

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