Dates

Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.

1. Nutritional value per 100 g (3.5 oz)
   Energy	1,178 kJ (282 kcal)
   Carbohydrates	75.03 g
   Sugars	63.35 g
   Dietary fiber	8 g
   Fat	0.39 g
   Protein	2.45 g
   Vitamins
   Vitamin A equiv. beta-carotene lutein zeaxanthin	(0%) 6 μg 75 μg
   Vitamin A	10 IU
   Thiamine (B1)	(5%) 0.052 mg
   Riboflavin (B2)	(6%) 0.066 mg
   Niacin (B3)	(8%) 1.274 mg
   Pantothenic acid (B5)	(12%) 0.589 mg
   Vitamin B6	(13%) 0.165 mg
   Folate (B9)	(5%) 19 μg
   Vitamin C	(0%) 0.4 mg
   Vitamin E	(0%) 0.05 mg
   Vitamin K	(3%) 2.7 μg
   Trace metals
   Calcium	(4%) 39 mg
   Iron	(8%) 1.02 mg
   Magnesium	(12%) 43 mg
   Manganese	(12%) 0.262 mg
   Phosphorus	(9%) 62 mg
   Potassium	(14%) 656 mg
   Sodium	(0%) 2 mg
   Zinc	(3%) 0.29 mg
   Other constituents
   Water	20.53 g

Carrots

The carrot: this rabbit-favorite is chock-full of important vitamins and minerals that will keep any bunny (or body) hopping for joy.  Add carrots to your diet through salads, as a snack, or in a smoothie (just not through Carrot Cake!) to enjoy the many health benefits of this super food.

1. Vision

The beta-carotene found in carrots is converted into Vitamin A in the liver.  This Vitamin A is then further converted within the retina into a pigment that helps with night vision, protects against cataracts, and lowers the risk of muscular degeneration.

2. Cancer Prevention

Some studies have suggested that consuming carrots may help lower your risk of lung cancer, breast cancer, and colon cancer.

3. Anti-aging

Beta-carotene acts as an antioxidant protecting cells from damage done by free radicals, and helps slow down cell aging.

4. Skin

The Vitamin A paired with the antioxidants found in carrots helps protect skin, hair, and nails from dehydration and premature aging.  Additionally, Vitamin A helps with all sorts of skin problems such as premature wrinkling, acne, dryness, pigmentation, blemishes, and unevenness.  Try mixing grated carrot with a bit of honey for an amazing do-it-yourself face mask.

5. Anti-septic

Carrots can help prevent infection and are even used directly on cuts by some herbalists!

6. Heart Disease Prevention

Regular consumption of carrots helps reduce cholesterol levels because the soluble fibers in carrots bind with bile acids and help flush them out of your system.  Beta-carotene, alpha-carotene, and lutein—all found in carrots—have all been shown to help lower your risk for heart disease.

7. Cleansing

Vitamin A helps the liver flush toxins from the body while reducing bile and fat within the liver.  The fiber in carrots can help cleanse the colon and hasten waste movement.


8. Oral Health

Eating carrots helps clean your mouth and gums by scraping off plaque and food particles and stimulating gums.  The minerals present in carrots can also prevent tooth damage.  (Hmm, maybe that explains why rabbits always have such large teeth!)

9. Stroke Prevention

Some studies have found that individuals who ate more than 6 carrots a week are less likely to suffer a stroke than individuals who ate one or less carrots per month.

Health benefits of Watercress

Reports published in American Journal of Clinical Nutrition by the University of Ulster Scientists reveal that 'eating watercress daily can significantly reduce DNA damage to blood cells which is considered an important trigger in the development of cancer'.

A prominent member of the cabbage family, watercress is one of the oldest leaf vegetables consumed by human beings. Watercress is botanically related to garden cress and mustard, all of them known for their natural peppery tangy flavor.

This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.

• One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.
• Cress leaves and stems contain gluconasturtiin, a glucosinolate compound that gives peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be cancer preventing by inhibition of phase I enzymes (mono-oxygenases and cytochrome P450s).
• Fresh cress has more concentration of ascorbic acid (vitamin C) than some of fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C.  As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
• It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
• Cress is also excellent source of vitamin-A and flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.
• It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
• It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.


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Watercress Nutrition Facts

Amount Per 1 sprig (2 g)10 sprigs (25 g)1 cup, chopped (34 g)100 grams1 cup, chopped (34 g)

Calories 4





% Daily Value*

Total fat 0 g	0%
Saturated fat 0 g	0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 14 mg	0%
Potassium 112 mg	3%
Total Carbohydrate 0.4 g	0%
Dietary fiber 0.2 g	0%
Sugar 0.1 g
Protein 0.8 g	1%

Vitamin A	21%	Vitamin C	24%
Calcium	4%	Iron	0%
Vitamin B-6	0%	Vitamin B-12	0%
Magnesium	1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA