Canterbury Creek Gardens
  
Home of the Salad Bowl Planters
Canterbury Creek Gardens
 
A Chemical-Free Organic Garden Center
and Organic Micro Farm in Greater Cleveland
Home      Nutritional Info


Essential Nutrients

Our biggest health problem today is that we are not getting enough nutrients from our food. We eat fewer nutrient rich foods like well grown leafy greens and vegetables than previous generations, and except for organically grown produce, today's foods contain fewer nutrients than the foods that our parents ate. For example, it takes 3 to 4 non-organic apples today to get the same nutritional value as a single apple harvested in 1950.

This nutritional deficiency impairs our bodies ability to function properly. It results in weak arterial walls and heart disease and weak immune systems and cancers -- but nutrient deficiency weakens every part of our bodies right down to the cellular level and is the underlying cause of many health problems.

Although most people think the main advantage of organic produce is the lack of pesticides, an even more important reason for eating organic today is the greater nutritional value of organic produce -- especially its' greater phytonutrient levels.

We need to understand which foods are the most nutritionally complete and eat more of them. The following chart may help. 


Nutritional Completeness of Foods

The following is a list of various foods ranked by their nutritional completeness.
The chart also includes fullness factor, calories and food quality rating
(from www.nutritiondata.com)

NC = Nutritional Completeness (from Nutritiondata.com)
FF = Fullness Factor(from Nutritiondata.com - measure of ability of food to satisfy hunger cravings)
Cal = Calories
FQR = Food Quality Rating (from Nutritiondata.com)
M = Quantity Measure
                                            
 Food   Food Group  NC  FF  Cal
FQR
 M
Swiss chard           
 greens                    
 93% 4.5
35
  5 
1cup
Broccoli, steamed
vegetable - crucifer
92%
4.2
44
5
1 cup
Mustard greens, boiled
greens
91%
4.5
21
5
1 cup
Spinach, raw
greens
91%
4.5
41
5
1 cup
Brussels sprouts, boiled
vegetable - crucifer
90%
3.8
61
5
1 cup
Immunity Builder Salad Mix
 
89%
 
 
 
 
Kale, boiled
greens
88%
4.5
36
5
1 cup
Romaine
greens
88%
4.5
16
5
2 cups
Collard greens, boiled
greens
87%
4.2
49
5
1 cup
Green onions, raw
greens
86%
4.5
 
5
100 grams
Cabbage, chopped raw
vegetable - crucifer
82%
4.9
22
5
1 cup
Bell pepper
vegetable
81%
4.5
25
5
1 cup
Celery, raw
greens
81%
4.5
19
4.5
1 cup
 
 
 
 
 
 
 
Tomato, ripe
vegetable
80%
4.5
38
4.9
1 cup
Cabbage, shredded, boiled
vegetable - crucifer
79%
4.5
33
4.9
1 cup
Carrots, raw
root vegetable
74%
3.8
52
4.2
1 cup
Napa cabbage
greens
72%
4.5
13
5
1 cup
Soybeans, cooked
legume
61%
2.7
298
4.1
1 cup
Lentils, cooked
legume
58%
2.9
230
4.1
1 cup
Oranges
fruit
57%
3.5
62
3.9
1 each
Kidney beans, cooked
legume
55%
2.9
225
4.5
1 cup
Onions, raw
root vegetable
53%
3.8
61
3.5
1 cup
Potato, baked, with skin
root vegetable
52%
2.1
133
4.2
1 cup
 
 
 
 
 
 
 
Cow's milk 2%
dairy
50%
3.5
121
2.2
1 cup
Yogurt, low-fat
dairy
46%
3.2
155
2.1
1 cup
Tuna, yellow fin, baked/broiled
seafood
42%
3.4
158
2.7
4 oz-wt

Banana
fruit
42%
2.5
108
2.8
1 each
Blueberries
fruit
42%
3.1
81
 
1 cup
Chicken breast, roasted
meat
34%
3.3
223
 
4 oz-wt
Brown rice, cooked
grain
33%
2.3
216
2.9
1 cup
Apples
fruit
32%
3.3
81
2.7
1 each
Walnuts
nut
32%
1.4
164
 
.25 cup
 
 
 
 
 
 
 
Kellog's lowfat granola bars
 
49%
 1.8
 109
 3.6
1 oz
Quaker Toasted Oatmeal
 
53%
 
 
 
 
McDonalds Filet-O-Fish
12%
 
1.8
1.8
470
each
 
 
 
 
 
 
 
 


 

 
 
 
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