Globe artichokes come from the Mediterrainean while Jerusalem artichokes originate from North America.

The globe artichoke is high in cynarine, a chemical which stimulates the production of bile which helps the digestion of fats. This makes the globe artichoke the perfect starter for any rich meal.

Both types are good sources of potassium. Artichokes help to lower cholesterol.

Calories in Artichokes:
Globe Artichoke, 1 whole = 9 calories
Jerusalem Artichoke, 4 oz/100g = 41 calories

Asparagus is one of the few good vegetable sources of vitamin E. It also contains glutathione an antioxidant which is believed to protect against cancer. Asparagus is also a natural diuretic - ideal for women around their menstrual cycle - and is a traditional treatment for rheumatism and arthritis.

Calories in Asparagus:
4 oz/100g = 25 calories

Like garlic, broccoli is one of today's miracle foods. A member of the brassica family, broccoli is high in antioxidants, vitamins, beta-carotene, vitamin C, vitamin E and rich in folate. It also contains iron and potassium. Most importantly, broccoli is one of the best sources of glucosinolates which are proven to reduce cancer, especially lung and colon cancer.

Calories in Broccoli:
4 oz/100g = 33 calories

A member of the brassica family, Brussels sprouts are an excellent source of fiber, folate and vitamin C. They also contain beta-carotene, potassium and a significant amount of glucosinolates which are proven to reduce cancer, especially lung cancer.

Calories in Brussels Sprouts:
4 oz/100g = 42 calories

Carrots are the richest source of beta-carotene. This is of great benefit in the fight against cancer. Studies show that eating carrots reduces the incidence of cancer and may even reverse symptoms. Carrots are also beneficial for the heart, circulation, eye health, skin and lungs.

Calories in Carrots:
1/2 cup sliced cooked carrot = 35 calories

A member of the brassica family, cauliflower is a good source of vitamin C, as well as glucosinolates which are proven to reduce cancer, especially lung cancer. However, cauliflower contains much less beta-carotene and folate than broccoli and cabbage. Even so, cauliflower is beneficial for cancer protection as well as general immunity. The green leaves are especially nutritious.

Calories in Cauliflower:
4 oz/100g = 34 calories

Corn contains beta-carotene, small amounts of B vitamins and vitamin C. It is a useful source of protein and is rich in fiber. Canned corn is less nutritious, higher in calories and usually much higher in added sodium.

Calories in Corn:
1 x 5" ear = 65 calories
1 cup cooked = 170

Garlic appears to be a miracle food. It contains the compound allicin which has anti-bacterial effects and helps reduce unhealthy fats and cholesterol. A range of research studies confirm these cholesterol reducing properties. Garlic also contains an antioxidant that reduces blood clotting as well as other chemicals which help against cancer. Garlic is best eaten raw or baked whole in the oven. If frying garlic do not allow to go brown.

Calories in Garlic:
1 clove = 3 calories

Kale is a member of the brassica vegetable family and as such is one of the most nutritious vegetables. It is a good source of beta-carotene, vitamin C, vitamin E and glucosinolates, all of which help to fight cancer. Kale also contains potassium, calcium and manganese.

Calories in Kale:
4 oz/100g = 33 calories

Native to the New World, the kidney bean is especially popular in Mexican cooking. It is also known as the chili bean. Like most beans, kidney beans are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They are a good source of folate, potassium, iron, manganese, copper and zinc. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Kidney beans also contain protease inhibitors which frustrate the development of cancerous cells. To avoid flatulence introduce beans gradually into your diet. In addition, to avoid indigestion when using dried beans, follow cooking instructions carefully, as most beans require several hours soaking in order to destroy the bean toxin lectin. If using canned beans, please note that most varieties are canned in a salt solution, so rinse well before using.

Calories in Kidney Beans:
1 cup cooked = 225 calories

Lettuce is exceptionally low in calories and contains over 90% water. However, dark lettuce leaves are rich in folate and contain useful amounts of beta-carotene as well as vitamin C, potassium and certain phyto-chemicals (coumarins, flavonoids and lactucin) that act as a mild sedative, especially when eaten with bread.

Calories in Lettuce:
4 oz/100g = 13 calories

Mushrooms are a treasure trove of nutrients. They are one of the few good sources of vitamin B12 - very important for vegetarians and vegans. In addition, mushrooms are rich in potassium and phosphorous as well as protein and fiber. They are also exceptionally low in calories. Some research shows that the phytochemicals lentinan and canthxanthin in shiitake mushrooms can help to prevent cancer.

Calories in Mushrooms:
4 oz/100g = 13 calories

Onions are from the same family as garlic, leeks and shallots and provide a range of nutritional benefits. Onions are low in calories and contain vitamin B, vitamin C and small amounts of minerals. In addition, onions contain the antioxidant quercetin, flavonoids and several other micronutrients which are proven to reduce blood clotting and raise healthy cholesterol (high-density-lipoproteins).

Calories in Onions:
4 oz/100g = 36 calories

Pulses are a highly nutritious food group comprising beans, peas and lentils. When combined with grains in a vegetarian diet they form high quality protein. Pulses are a good source of soluble fiber (which helps lower cholesterol), complex carbohydrates, vitamins and minerals. Most pulses provide useful iron and B vitamins for vegetarian and vegan diets. With the exception of soybeans, pulses are low in fat. Pulses are also low on the glycemic index. Pulses in dried form need to be soaked before cooking. Most pulses are now available canned and ready to eat for instant cooking.

Potatoes are an excellent food especially for people on weight loss diets. High in complex carbohydrates, potatoes fill us up long before they make us fat. It is only when we add fat to them - in the form of butter, cheese or cream - that we turn them into a fattening food. Potatoes contain a cocktail of nutrients including B vitamins, vitamin C, potassium and fiber. Most of the fiber and potassium are in the potato skin and the bulk of the vitamin C is in the flesh closest to the skin. Baking potatoes is the best way get the most nutrients. Green bits on the skin are poisonous and should be removed. It is not advisable to soak potatoes in water for long as this depletes the vitamin C content.

Calories in Potatoes:
4 oz/100g = 75 calories
4oz/100g Fries = about 4 oz/250 calories

A member of the brassica family, spinach is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene as well as the even more powerful carotenoids lutein and zeaxanthin, spinach has strong and proven anti-cancer benefits. Spinach is also an excellent source of folate - 1oz contains nearly 25% of our daily requirement. Spinach also protects against age-related macular degeneration (AMD), an eye disease affecting elderly people. Spinach is best eaten raw or lightly cooked having washed it and shaken it dry without adding any water.

Calories in Spinach:
4 oz/100g = 25 calories

Tomatoes are high in the antioxidant vitamins beta-carotene, vitamin C and vitamin E, as well as the carotenoid lycopene. This means that tomatoes are helpful in preventing heart disease and cancers. Tomatoes are also high in potassium but very low in sodium which means they help combat high blood pressure and fluid retention. Unlike some other canned foods, canned tomatoes retain most of their nutrients. In fact, cooked or canned tomatoes contain more lycopene than raw tomatoes. If buying canned tomatoes choose varieties without added sodium.

Calories in Tomatoes:
4 oz/100g = 17 calories