List of Vegetables & Raw Food Nutrition

This list of vegetables is a very important part of a balanced and healthy raw food diet. They are loaded with nutrients for building strong healthy bodies and minds. Chlorophyll is one of those magical nutrients, the component that gives veggies their green color. Chlorophyll is the life blood of the plant and in fact is quite similar to human blood in its make up; chlorophyll is centered on magnesium and blood or hemoglobin is centered on iron. The chlorophyll in plants collects and distributes the sun’s energy throughout the plant and is available to us when we eat the plant. Chlorophyll is a great purifier also and works throughout the digestive tract to do just that.

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Veggies like those on this list of vegetables are our best source of fiber which collects toxins, cleanses the bowel, and creates bulk for regular bowel movements.

Leafy green plants in particular are loaded with minerals and help alkalize the system. Leafy green vegetables are great blood builders, and when you build healthy blood you build a healthy body. For long term success on a raw food diet it is very important to include a variety of leafy green vegetables in your daily diet.

Often when one starts consuming raw vegetables for the first time the result can be none too pleasant. Gas, bloating, and intestinal discomfort are all symptoms of poor digestion that should improve over time. You can build up your digestive powers by continuing to eat veggies, particularly leafy greens and take them in the form of either juice or green smoothie making them easier to digest. Over time your digestion should improve significantly, although for some with compromised digestive systems digestive enzymes, probiotics, or HCL supplementation may be necessary at least temporarily.

Blended green soups or smoothies are another good way to aid digestion of these high fiber foods. The blending mechanically “predigests” the fiber and makes it easier on your system to digest and pass. If you don’t already have a high volume high speed blender then you might want to take a look at the Blendtec. It’s the blender I own and recommend to my clients.

If you find anything on the list of vegetables too bitter or unpalatable at first blend them with fruit or mix a little fruit juice with your vegetable juice. After a while you’ll come to enjoy the taste of fresh greens by themselves or in prepared recipes. And as with all the food we eat, vegetables should be as fresh from the garden as possible. Never eat veggies that are wilted, shriveled, unripe, or decayed. If you want vibrant health, you must eat vibrant food.

As you look over the list of vegetables below think about which ones you might add to your next meal. And don’t stop here; this is only a partial list of raw foods. Each time you go to the farmers market or your neighborhood grocery look at the wide variety of vegetables and try something new. Start your own list of vegetables to track your personal veggie consumption. Some may work better than others for you, but you’ll never know until you try.


List of vegetables (Leafy Greens)


Bok Choy – anti-inflammatory, anticancer, antioxidant, calcium

Cabbage – the high fiber content helps with constipation, the sulfur and chlorine cleanses the mucous membrane of the stomach and intestinal tract, and being high in Vitamin C it is great for strengthening the immune system. Cabbage is both anti-bacterial and anti-viral making it a superior food to kill germs, parasites and viruses. Cleanses the digestive tract, Vitamin C, vitamin K, iodine, iron, manganese, fiber

Celery – has a high percentage of organic sodium which is vital to many bodily functions. Every cell in the body is constantly bathed in a solution of saline water, and if this is not maintained at its required level, dehydration sets in. Celery is high in magnesium and iron, a combination which is valuable as a food for the blood cells, high in Vitamin C and helps in cancer prevention and lower cholesterol and blood pressure. Diuretic, blood cleanser, highly alkaline, sodium, calcium, silicon, magnesium, iron

Chard – beta carotene, vitamin K, vitamin C, vitamin E, copper, magnesium, iron, manganese, phosphorus, potassium, selenium, sodium, zinc

Collards - anti-inflammatory, anticancer, antioxidant, sulfur, alkaline, folate, vitamin C, vitamin K, B1, B2, B3, B5, B6, vitamin E, copper, magnesium, potassium, iron, manganese, phosphorus, potassium, calcium, selenium, sodium, zinc , fiber

Dandelion – blood cleanser, detoxifier, digestive aid, beta carotene, vitamin C, B1, B2, B6, vitamin K, vitamin E, folate, copper, magnesium, potassium, iron, manganese, phosphorus, potassium, calcium, sodium, zinc, fiber, omega 6

Kale - is an exceptional source of calcium, iron, sulfur, chlorophyll and vitamin A but its beta carotene content far outweighs spinach. Kale is a rich source of anti-cancer chemicals, as are most members of the cruciferous family. Cleanser, anticancer, antiviral, vitamin C, B1, B2, B3, B5, B6, beta carotene, vitamin K, lutein, copper, magnesium, iron, manganese, phosphorus, potassium, selenium, sodium, zinc , sulfur,

Lettuce (romaine, red leaf, butter, etc.) – vitamin rich, vitamin E, folate, vitamin C, B1, B2, vitamin K, copper, magnesium, potassium, iron, manganese, phosphorus, potassium, calcium

Spinach – high nutrient density, good for the blood due to its rich iron and chlorophyll content, and it not only builds the blood, but stops bleeding. Some say it’s a specific remedy for nosebleeds, herpes (due to its sulfur content), a great diuretic and laxative, and cleanses the blood of toxins. Laxative, soothing and nourishing, beta carotene, folate, vitamin K, B1, B2, B6, vitamin C, vitamin E, calcium, copper, iron, magnesium, manganese, potassium, sodium, zinc , omega 3


List of vegetables (Root Veggies)


Beets – great digestive system & kidney cleanser, copper, magnesium, potassium, iron, manganese, potassium

Carrot - are said to enhance blood flow to the eyes improving function and night vision. They are one of the richest sources of beta-carotene and might protect against cancer, dissolve accumulations such as stones and tumors, and help with ear infections, earaches and deafness. Alkalizing, cleansing & nourishing, rich in beta carotene, vitamins, minerals, enzymes, fiber

Fennel – great for the digestive system, folate, B5, vitamin C, calcium, potassium, magnesium, manganese, phosphorus, iron, copper

Jicama – vitamin C, copper, iron

Onions – antiseptic, anticoagulant, detoxifier, diuretic, expectorant, stimulant, anticancer, overall tonic, folate, B1, B6, vitamin C, sulfur, manganese, copper, zinc

Parsnip – detoxifier, cleanser, fiber, diuretic, folate, B1, B5, vitamin C, vitamin E, manganese, copper

Radish – antibacterial, antifungal, diuretic, stimulant, folate, vitamin C, copper, iron, zinc

Turnip – anticancer, antioxidant, antibiotic, antiviral, sulfur, B vitamins, vitamin C, copper, manganese, sodium


List of vegetables (Starchy)


Corn – be very careful to avoid GMO corn, folate, vitamin C, B1, B2, B3, B5, B6, copper, magnesium, potassium, iron, manganese, phosphorus, potassium, selenium, sodium, zinc , fiber

Peas- blood sugar regulator, anti fertility, lectins, folate, beta carotene, B1, B2, B3, B6, vitamin C, vitamin K, copper, manganese, phosphorus, iron, zinc, fiber,

Pumpkin – reduces inflammation, may lower lung and prostate cancer risk, diuretic, laxative, beta carotene, B2, vitamin C, vitamin E, copper, iron, potassium

Squash- (winter squash, acorn ) great for the eyes and heart, alkaline, beta carotene, B1, B5, B6, vitamin C, copper, iron, magnesium, manganese, phosphorus, potassium

Sweet potato – detoxifier, digestive support, good for eyes, anti-cancer, antioxidant, beta carotene, B1, B5, B6, copper, iron, magnesium, manganese, phosphorus, potassium

Zucchini - alkaline, beta carotene, B1, B3, B5, B6, vitamin C, copper, iron, magnesium, manganese, phosphorus, potassium, zinc


List of vegetables (Misc.)


Asparagus – diuretic, laxative, is said to feed the good bacteria in the gut, promotes heart health, vitamin C, beta carotene, folic acid, B1, B2, B3, fiber, anti-cancer, great for cleansing the kidneys

Broccoli – said to lower risk of prostate, bladder, colon, pancreatic, gastric and breast cancers, vitamin C, folate, B1,B2, B3, B5, B6, vitamin K, copper, magnesium, potassium, iron , manganese, potassium, calcium, selenium, sodium, zinc , sulfur, fiber

Cauliflower – blood purifier, sulfur, fiber, anticancer, antioxidants, vitamin C, folate, vitamin K, copper, magnesium, potassium, iron, manganese, calcium, selenium, sodium, zinc , fiber

Okra – soothing to the digestive tract, copper, magnesium, potassium, iron, manganese, phosphorus, potassium, calcium, zinc

Peppers (red, hot) – antibacterial, antiseptic, stimulant, circulatory support, discourages certain parasites, capsicum, beta carotene, Vitamin C, B6,copper, iron , manganese, magnesium, omega 6

Radicchio – folate, vitamin C, vitamin E, copper, iron, zinc


Some people consider some of the foods from the complete list of vegetables above to have undesirable effects on the human condition. They look at this list of vegetables and see many vegetables that could not be eaten in any great quantity without extreme discomfort, e.g., onions, garlic, dandelion and hot peppers, and so would classify those as unfit for human consumption. I would suggest you do your own research and experimenting with the foods on this list of vegetables and decide if they should be in your diet or not.

This is the end of the list of vegetables. To see other lists of raw foods go to the links below. Enjoy!





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