Vegies/Fruits...If you can't read highlight, sorry...

[silverskyline]

Alright just figured I would put this out there and see what info I can get on it.

What are peoples oppinion of the most nutritional vegies/fruits? For protien, for minerals, vitamins, etc. and for what purpose.

For instance Spinach is rich in protien so it would be good for weightlifting
or Mushrooms are rich in Iron so they would be good for inriching blood.
or Carrots are high in Kerosine so they help the eye sight
Broccoli for it's calcium and bone structure
Banannas for Glutamine and Potasium for essential aminos

What you all got I'm curious of some good natural foods to invest in for my new diet...P.S. trying to gain musscle mass and fast ;o)

 

[Sim882]

As to what is best to muscle building,there are benefits to many:

Some vegetables, such as brocolli and cabbage and other Cruciferous vegetables, contain I3C, which reduces estrogen: http://www.4-men.org/nutrition.html. GOOD FOR BULKING or CUTTING

If your interested in any particular nutrient, you can search this using the tools per nutritiondata.com. Under any food group, you can find what is the best source (either 100 grams or 200 cals) of the vitamin, mineral, protein, or even fatty acid chain.


Following is just a rough guide:

for calcium, brussel sprouts, asparagus, cabbage, brocolli, are decent sources. Not in the same league as dairy though. Note, spinach is high in calcium but like its iron is not bioavailable.

For iron, brussel sprouts, asparagus, brocolli, mushrooms are decent. Vegetable iron may not be absorbed as well as animal iron though, although the vit C does help.

For zinc, another anabolic nutrient, spinach, asparagus, brocolli, mushrooms, green peas. Oysters are your No 1 zinc source though

As for fruit, don't expect the same benefits, although berries, apples, plums are high in antioxidants

 

[silverskyline]

Thats excelent advise SIM, definately noted for my next food store purchases

 

[Sim882]

Oh just wanted to add about Bananas and potassium, another forum made me debunk this persistent myth (it annoys me that many people think fruits are super foods generally)

1 medium has 105 cals, and 12% of your daily potassium requirements.

Let's compare that to 105 cals of the veggies I frequently consume:

For 105 cals,
- pumpkin provides 40% potassium;
- spinach, 70%
- cabbage 18%
- brocolli 32%
- grean beans 22%
- tomatoes, 40%
- red peppers, 22%
- sweet potatoes, 18%
- cucumber, 33%

Conclusion: bananas just average source of possasium, and inferior to most veggies (on par with white potato, which provides same much potassium per calorie)

 

[javaguru]

I follow a simple philosophy, all veggies are "good" but my diet has spinach, broccoli, peppers and onions. My fruits are blueberries, raspberries and strawberries. It seems to work Limiting grains to post workout or the morning is something else I've found useful.

 

[fitness-rubber]

Oh just wanted to add about Bananas and potassium, another forum made me debunk this persistent myth (it annoys me that many people think fruits are super foods generally)

1 medium has 105 cals, and 12% of your daily potassium requirements.

Let's compare that to 105 cals of the veggies I frequently consume:

For 105 cals,
- pumpkin provides 40% potassium;
- spinach, 70%
- cabbage 18%
- brocolli 32%
- grean beans 22%
- tomatoes, 40%
- red peppers, 22%
- sweet potatoes, 18%
- cucumber, 33%

Conclusion: bananas just average source of possasium, and inferior to most veggies (on par with white potato, which provides same much potassium per calorie)

yeah, gotta love the way someone gets an idea of something and suddenly it becomes fact.