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They're low in calories, have no cholesterol, and are virtually free of fat and sodium. Mushrooms also contain utilities B-complex vitamins, such as riboflavin, niacin, folate and pantothenic acid, not easily found in produce. In addition, some varieties contain the antioxidant mineral selenium, which has proven to help prevent several types of cancer. Minerals: potassium, zinc, phosphorus Antioxidants: selenium, folate Fiber: three grams per ounce utilities * KALE An excellent source of vitamins A and C, kale also brings calcium, iron and fiber to your plate. The National Cancer Institute reports that foods rich utilities in selenium and vitamins A and C help reduce the risk of certain cancers. Minerals: potassium, iron, calcium Antioxidants: vitamins A and C, beta-carotene, lutein, folate Fiber. 2 1/2 grams per one cup * BEETS Although they can register a high sugar content, beets have only 50 calories and half a gram of fat per three ounces.
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