Veg options for a Mediterranean diet & their nutrients

Publishing nutrient counter and tracker mobile apps & Amazon Kindle e-books

to live happier, healthier, and longer

Potassium counter & tracker app icon

Increasing potassium can lower blood pressure. People with CKD may be advised to restrict potassium

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Fiber counter & tracker app icon

Track fiber to promote a healthy gut microbiome for physical and mental health & to avoid constipation

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Calcium counter & tracker app icon

Track calcium intake for healthy bones, teeth, muscle, heart, nerves, blood pressure, blood clotting, skin, & nails

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Saturated fat counter & tracker app icon

Lowering saturated fat intake to less than 10% of daily calories can lower LDL cholesterol & risk of heart disease

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Protein counter & tracker app icon

Track protein intake for strong bones and muscles, healthy skin, hair, nails, metabolism, & immune system

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Sodium counter & tracker app icon

Sodium (as in salt) is essential for maintaining blood pressure but too much causes hypertension

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Calorie counter & tracker app icon

Calories provide all parts of the body with energy but too many lead to overweight, obesity, & disease

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Iron counter & tracker app icon

Iron deficiency leads to anemia with fatigue, poor immunity, hair loss, dry skin and damaged spoon-shaped nails

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Magnesium counter & tracker app icon

Magnesium has a role in many metabolic processes but many people have an inadequate intake

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Vitamin K counter & tracker app icon

Vitamin K is needed for healthy blood clotting and bones and helps protect from osteoporosis & fracture

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Carb counter & tracker app icon

Carbs provide glucose for energy and may be refined (ie processed, eg white bread) or whole (eg wholegrains)

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Macros counter & tracker app icon

For the best possible health, avoid excess calories, saturated fat & carb, and ensure healthy fiber & protein

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Zinc counter & tracker app icon

Zinc plays a key role in chemical processes for immune function, healing, growth, & development

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Cover for Amazon Kindle book

A review of the science on the role of food & diet in the prevention of type 2 diabetes and its complications

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Free Mediterranean Diet Assistant app icon

A useful free visual tool with a shopping list feature to make it easy to follow a Mediterranean diet

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Free 12 Nutrients RDA Calculator app icon

Calculate your RDI for kcal, fiber, protein, carb, saturated fat, sodium, potassium, iron, calcium, Mg, vit K, zinc

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VEGETABLES — LEAFY GREENS, CRUCIFEROUS VEG, ALLIUMS, NIGHTSHADES, ROOT VEG, LEGUMINOUS VEG, GOURDS, STARCHY VEG, STEM VEG, SEA VEG, FUNGI
At least 6 servings of at least 2 different colored veg/day for the Mediterranean diet — 66 options are shown below

Vegetables do not contain vitamin B12 or D3 (cholecalciferol), omega-3 fat EPA and DHA, heme iron; and contain very little, if any, zinc, iodine

Leafy greens — a source of vitamin K, beta-carotene, folate, fiber, iron, calcium, polyphenol antioxidants

Diagram of chicory (aka witloof, endive)

Cruciferous veg have flowers with 4 petals resembling a cross — a source of vitamins C & K, folate, fiber, calcium, glucosinolates (sulfur-containing phytochemicals responsible for the bitter taste of cruciferous veg & converted to the anti-inflammatory antioxidant agent sulforaphane by the enzyme myrosinase when the raw veg is cut or chewed; myrosinase is inactivated by heat)

Diagram of daikon (aka white radish, mooli)

Alliums — for vitamins C & B6, fiber, manganese, selenium, and allicin, which has antimicrobial, antioxidant, and anti-inflammatory properties