Safe Foods

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Safe foods is a post that's  all about the foods that you are allowed to eat with other diets that are suppose to reduce your odor. Many of us do not know what's wrong with us, some believe that they might have some type of candida infection, while others might believe that they might have TMAU. But most of us don't know what's wrong with us so we try different diets to see  which one will eliminate their odor. This is why I made up the safe foods post, so you can  be able eat within the  guidelines of  multiple diets, therefore,  have a better chance at reducing your odor whether it was the cause of candida, TMAU, bacteria overgrowth, or some type of food  malabsorption.



Note:
Information about the amount of choline in food is taken from 
http://caloriecount.about.com/

Food	Candida	TMAU	FODMAP	Alkaline	Anti-Inflammatory	SIBO
Almonds	Y	N	Y	Y	Y	Y
Apple	N	4.3	N	Y	Y	Y
Bok Choy	Y	N	Y	Y	Y	Y
Broccoli	Y	31.3	N	Y	Y	Y
Brown Rice	Y	18	Y	N	Y	Y
Brussel Sprouts	Y	28.1	N	Y	Y	Y
Cabbage	Y	9.52	N	Y	Y	Y
Carrots	Y	11.3	Y	Y	Y	Y
Cauliflower	Y	24.2	N	Y	Y	Y
Celery	Y	7.3	Y	Y	Y	Y
Chard	Y	6.5	Y	Y	Y	Y
Cranberries	Y	6.1	N	Y	Y	Y
Cucumber	Y	3.1	Y	Y	Y	Y
Flax seeds	Y	N	Y	Y	Y	Y
Grapefruit	N	9.9	Y	Y	Y	Y
Green Beans	Y	21.1	N	Y	Y	Y
Green Onions	Y	9.8	N	Y	Y	Y
Hazel Nuts	Y	6.4	Y	N	Y	Y
Kale	Y	Y	N	Y	Y	Y
Kelp	Y	1.3	Y	Y	Y	Y
Kiwifruit	N	7.7	Y	Y	Y	Y
Kumquat	Y	19.1	Y	Y	Y	Y
Leeks	Y	8.5	N	Y	Y	Y
Lemons	Y	3	Y	Y	Y	Y
Limes	Y	3.4	Y	Y	Y	Y
Olives	Y	0.9	Y	N	Y	Y
Oranges	N	15.1	Y	Y	Y	Y
Raspberries	Y	15.1	N	Y	Y	Y
Spinach	Y	5.4	Y	Y	Y	Y
Sweet Potatoes	Y	26.2	Y	Y	Y	Y
Turnip greens	Y	0.4	Y	Y	Y	Y
Strawberries	N	8.7	N	Y	Y	Y
Garlic	Y	N	N	Y	Y	Y
Pineapple	N	8.5	N	Y	Y	N
Grapes	N	5.2	N	Y	Y	N
Blueberries	N	8.7	Y	N	Y	Y
Cantaloupe	N	N	N	Y	Y	Y
Avocado	N	Y	N	Y	Y	Y
Guava	N	6.8	N	N	Y	Y
Papaya	N	8.5	N	Y	Y	Y
Cherries	N	N	N	Y	Y	Y
Collard greens	Y	N	N	Y	Y	Y
Fennel bulb	Y	N	N	Y	Y	Y
Shiitake mushrooms	N	N	N	Y	Y	Y
Winter squash	Y	Y	N	N	Y	Y
Mulberries	N	N	N	N	Y	Y
n/a	n/a	n/a	n/a	n/a	n/a	n/a

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Can constipation cause body odor?

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            Note: The voting poll on the right side of the page
               has nothing to do with  constipation, but body odor

                       What is constipation and what are the causes?

Constipation is when you lack the ability of having 2-3 bowel movements a week. Or it's  when you make a bowel movement, 25% of the time, you have to strain, you defecate hard stools, or have incomplete evacuations. It's considered healthy to make 1-3 bowel movements daily so striving for that type of regularity should be your goal if you suffer from it. Constipation is not necessarily a dangerous disorder; however,  leaving constipation untreated can cause discomforting symptoms like  abdominal pain, swollen abdomen, vomiting,  skin problems, hemorrhoids, infrequent bowel movements, bad breath,  and of course body odor. There are many reasons why some people become constipated, the common causes of constipation are a lack of fiber, inadequate  fluid intake, little to no exercise, over-consumption of dairy products, and preventing yourself from making bowel movements. But for some people who have constipation, this problem may be caused by diseases and disorders like hypothyroidism, hemorrhoids, colon cancer, neurological conditions( like Parkinson's disease), metabolic disorder, and a host of other disorders

              Here is good diagram that shows what it looks like when your are continually constipated


                                  Can constipation cause BO?

Yes, constipation can cause BO. Think about it, the most efficient way to eliminate toxins from your  body is through emptying your bowels. If this process of elimination gets slowed down or gets clogged up in the colon . The result of this will cause a number of problems like a polluted environment in the colon, the neutralization of the beneficial bacteria in your gut, and constant inflammation in your intestines. Not only that, since your primary method of elimination  has been hindered, the toxins will be discharged through other pathways of your body like your urine, breath, skin, and sweat.

                                             Solutions

There are many different solutions that can  end   your constipation. These methods should work for most people, unless you have a more serious case, then you should consult your doctor(well you should always talk to your doctor). Anyways, here are the methods used to treat constipation.

• Fiber( 25-30mg): There are two different types of fiber, Soluble fiber and Insoluble fiber.  Both of these fibers help with constipation because soluble fiber absorbs the water that is in the intestines, thus making the stools larger and easier to pass through the intestines. While insoluble fiber adds bulk to your stools which results in a faster  transit time  through your colon. Fiber can be found in many fruits, vegetables, and grains. Some people have trouble digesting certain grains or vegetables because of  food intolerances , if you have  similar problems then maybe you should try synthetic fibers(example: fiber capsules, fiber tablets, fiber gummies).
• Magnesium(250-500mg): Taking magnesium is essential for anyone who's suffering from constipation because magnesium has the ability to make  a smoother   pathway for the bowels  to go through the intestines and it also  attracts water into the intestines which makes the stools much softer and easier to pass for a movement.
• Drink  8-10 glasses of water ( 2 liters): It's sort of common sense that if your stools are hard, sticky, and dry. Then, you might be lacking the sufficient amount of water intake for your body to eliminate waste properly. Adding more fluids into your diet can make your stools much softer and smoother to pass through  your system.
• Exercise: The most responsive type of exercise that can help with constipation is aerobic exercise( running, jogging, dancing, walking, etc.). Exercise can help end constipation because it  accelerates   your heart rate and simultaneously stimulates the contraction of intestinal muscles,  which in turn moves the stools out quicker.
• Probiotics: Is said to aid  with digestion because of the beneficial bacteria  like lactobacillus acidophilus or bifidobacterium animalis. These types of bacteria strengthen the immune system and also alleviate any other stomach disorders including constipation. Researchers have found that the bacteria bifidobacterium animalis greatly reduced the transit time for people who suffered from constipation
  
• Enemas: This is one of the last things I will ever try, but enemas are a good solution for those of you whose stools are constantly hard and dehydrated. Enemas can  soften and lubricate the impacted feces that have  been accumulating on your intestinal walls, which consequently, will manifest a larger and quicker bowel movement
• Colon cleansing: Is such a broad topic. There are many different methods and products that are associated with colon cleansing like herbal medicine, dieting, fasting, etc.. The main components that these methods have in common is fiber and some type of laxative that loosens your stool.There are a lot of products online that say their product is the best way to cleanse your colon. But in reality, all you need is psyllium husk, magnesium, and a good amount of fiber rich foods in your diet to see the results of  an expensive colon cleansing product.
• Colonic irrigation: This is considered another word for colon cleanse and it's definitely a more extreme method of an enema. But don't worry, colonic irrigation is a completely safe procedure. The reason it is more vehement is for the fact that gallons of liquid is being pumped into your colon, whereas an enema is only small amount of liquid.
• Surgery: This is only my opinion so don't put your life decisions on my belief, however;   I feel that surgery should be a last option for most  people. Unless you tried every method that I mentioned above, and to avail your constipation still hasn't ended. At that time  I would recommend getting surgery, especially if you're suffering from anal fistulas or fissures.

                                              References
http://www.webmd.com/digestive-disorders/digestive-diseases-constipation
http://constipationdoctor.com/main-causes-of-bad-breath-in-adults/
http://www.colon-cleanse-information.com/chronic-constipation.html
http://www.enzymestuff.com/rtencopresis.htm
http://www.health911.com/constipation
http://ezinearticles.com/?Body-Odor-and-Constipation:--Whats-the-Big-Stink-About?&id=252424
 http://www.poopdoc.com/articles/constipationandprobiotics.html
 http://www.everydayhealth.com/digestive-health/enemas-for-constipation-relief.aspx

Activated Charcoal and Body Odor

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                                  What is Activated Charcoal?
              Activated charcoal is  a remedy that is commonly used for the  detoxification of food poisoning or exposure from toxic material. The use of this remedy has been  dated back to the  1500 B.C.  and during that time  it was used  to treat flatulence, indigestion,  and vomiting. Currently, Activated Charcoal is now  used to help poisonous bites, kidney/liver dialysis, water purification, pink eye, cancer, and the list goes on. But for this post, I am focusing on  its  capability to prevent bad breath and body odor by  binding the bad bacteria and toxins  that can cause illness.


                       How does Activated Charcoal stop body odor?
       AC has the ability to adsorb toxic odors because it has been put through a process where the charcoal is heated and steamed  to about 1000 ^o degrees. This process makes the particles of the AC very porous, which results in the activated charcoal  having a sponge-like effect that can trap gases and odors. By adsorbing these toxic agents, activated charcoal prevents these toxins from entering the bloodstream, therefore preventing toxicity or odor. Ordinary charcoal does have similar abilities in binding toxic material, but it is very limited to AC's capability and using the charcoal that is normally used for grilling is highly unrecommended.

                 
                                 Activated Charcoal  side effects
            Now with all the positive things that it is able to do, activated charcoal does have some side effects like constipation if you keep using it for a long period of time. And you will definitely see your bowel movements start to become darker because of AC's black color. Other side effects that are rare in most cases is vomiting, diarrhea, allergic reactions, and nausea.


                           Guidelines for Activated Charcoal

• Do not take AC with medications or food because they will be adsorbed 
• If you take it in powder form, add 1-2 tablespoons in a pint of water and stir it
• Whatever form you take it in, it is recommended to take it 2-3 times a day
• To avoid the hindrance of its effectiveness, take it 1-2 hours before or after every meal or medicine

                                               My final verdict
From my experience, AC has worked a little for keeping my body odor down. I have only tried it once so I don't have too much experience with it. There are  a lot of different AC products that you can use other than taking tablets like AC soap and shampoo or AC socks and even underwear! So if you are looking for a product that prevents odorous  gases that are uncontrollably leaking out of your body, then  I would suggest you to try giving Activated charcoal a shot

         Here's a video that will show  you how activated charcoal works in the body


Here's another video explaining the health benefit of using Activated Charcoal. The video is a little bit corny, but it's still informative

Medical Uses of Activated Charcoal from Faydra Jones on Vimeo.


                                             Online Shopping:
You can  pretty much buy Activated Charcoal at your nearest Organic grocery store or Vitamin/Supplement shop. But, if you can't find it anywhere in your vicinity then you can  buy online from these sources

            


       




If you have any experience about trying activated charcoal please comment!

Underarm Odor Remedies

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    The underarms is the  part of the body that is the biggest issue for most of the people who visit my blog(as seen on the voting poll).So I'm going to tackle this issue by listing the certain remedies that I've heard and also used to prevent underarm odor. But before I get into the certain techniques you can use to stop your foul odors, we first have to understand why our armpits smell the way they do. Most people believe that sweating is the cause for our odor, but that's not true, sweat is only made up of water,  sodium chloride, and other trace minerals.
      This is not the cause of odor but the real cause of  our odor is from the apocrine glands that are located under our armpits. These glands secrete a oily substance that is made up of fatty substances, where the bacteria thrive and start to break down the fatty substances from the apocrine glands. Bacteria proliferate from the underarms because of the humid environment which is caused by the sweat and the lack of oxygen in  confined areas of your body.
      This is what causes you to smell, and the more  bacteria that  start's  to multiply the more robust your odor will become. What normal deodorants do is mask the odor with perfumes and  use chemicals to block the sweat ducts that are located  under your arms, thus preventing odor. This is pretty much effective to the average man, but these chemicals that are  present in everyday deodorants are harmful to your body. Aluminum, which is a common ingredient in most deodorants, has been linked to the formation of Alzheimer's disease(a type of dementia that causes problems with memory, thinking, and behavior) and other brain disorders. In addition, some of these products are ineffective to the people who sweat more than normal, they can  easily sweat out the deodorant  so it won't be able to benefit them.
      So if you are one of these people who have tried to countless deodorants and it did not have any success from the product then try these remedies and see if they can stop your chronic underarm odor.I also wouldn't mind if you would comment on the success or the failure of such underarm remedies.


Rubbing Alcohol:

Yes rubbing alcohol has the ability to reduce your odor, naturally alcohol has the ability to kill off bacteria when you treat wounds, cuts, and bruises. So it is quite obvious to know that  it can reduce the bacteria that is on your skin if you would take a cotton swab of it and apply it under your arms. You can also put it inside a spray bottle so it can be a lot easier to spray it over larger areas of your body.

My experience: I used to use rubbing alcohol a lot of times when I was in college, it truly did work for me and the best part about it from my perspective was the fact that it was a lot cheaper than most deodorants and I used it  for a lot longer. The downside to rubbing alcohol was the  lasting effect, it would only last for a couple hours(5-6), until I started to smell my B.O.. So it is good product but it just doesn't last too long. The kind I used was isopropyl (70%)

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Apple Cider Vinegar:

Often proclaimed  as a panacea because of its ability to be used as digestive enzyme, bowel regulator, hair care, treatment of skin rashes, weight loss, treatment of  arthritis, lowering blood pressure, and finally to relieve body odor. Apple cider vinegar has a long track history of positive benefits, it can be used similarly to rubbing alcohol by putting the liquid on a cotton swab and applying it to your under arm. You're suppose to leave it on for only a couple of minutes(10-20), and then wash it off, but for better results you should apply it right before you go to bed and wash it off in the morning.


My experience: I've only tried it a couple of times in my life(and I also did it a long time ago), but from my experience it was pretty effective yet it was just annoying to do. What I mean by that is, the pungent sour odor of vinegar would be so aggravating to smell once I applied it under my arms right before I went to sleep. I hated to smell it when I was trying to go to sleep, and it made me feel like I smelled worse when I applied it on myself.  I believe that regular distilled vinegar can be used as well, but I don't know if it's less effective. I also don't know if organic is better than processed apple cider vinegar, so if you do try it you have to experiment a little. Other than that, if it doesn't work for your body odor you can use it for all its other benefits

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   Here's a video explaining the benefits of apple cider vinegar


Lemon/Lime:

Lemon/Lime is basically known for its detox capabilities, but little is known about lemon's ability to  be used as an antiseptic( prevent pathogenic bacteria) and how it counteracts purification. With that knowledge, it is easier to comprehend its use as a substitute for deodorant since the anti-bacterial properties found in a lemon/lime will neutralize any bacteria that will form under your arms. Just a cut lemon/lime in half, rub some of  the juices under each pit and you're good to go


My experience: I've been using this remedy just recently and was astonished about it's lasting effect. I was naturally assuming that it will only last me about a couple of hours, but surprisingly it last me throughout the whole entire day, I didn't even once smell a musty odor from my armpits(keep in mind, that my armpits sweat all the time!). The most I could smell from my self is  a faint lemony smell, but other than that I couldn't smell anything. Another thing I realized is that if you use lemon as your deodorant substitute, you can probably be able to use a half lemon for about four days straight till there wouldn't be enough juice to squeeze out as a deodorizer. As a result one  medium sized lemon can be used for about 8 days, so if you buy a bag of lemons which probably consists of 8-9 lemons. You can probably be able to use all these lemons as a deodorant for about 64-72 days! That's pretty amazing if you really think about it

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Baking Soda:

Baking soda  has  pretty similar capabilities to that of a lemon in the fact that it has a very extreme alkaline ph which will be able to kill odor causing bacteria and create an alkaline environment that will prevent any other bacteria from forming . All you have to do is take a small amount of baking soda into your hand and rub it into your underarms.There is also another  technique where you can mix the baking soda with water to  make  a pasty like substance, slather the paste under your arms. Wait till it dries off, then remove the residue from your arms. But if you're anything like me, then you would want to do the quickest option possible

My experience: To me, this deodorant alternative is the best I've tried thus far. Mainly because  it is the cheapest product that you can buy and it lasts  a lot longer than most  other remedies. From my experience, it took a day and a half till the  baking soda started to wear off which is extraordinary since some deodorants can only last 12 hours long. The only draw backs that this remedy has is the fact that it can  leave white stains or marks in the armpit area of your shirts and  it sort of made my armpits smell a little bit salty. Other than  that it is a good product to use

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Shea Butter:

Through researching the benefits of using shea butter, I've come to find out that shea butter is normally used for skin conditioning rather than the elimination of odor causing bacteria. From the many sources I've looked upon, shea butter is proclaimed to reduce scars, burn marks, age wrinkles, and stretch marks. Because of its properties of vitamin A. vitamin E,  and vitamin F(I didn't know there was such thing),  that moisturize  and heals the skin. But as far as a deodorant replacement goes, shea butter has been advertised to have antibacterial properties, which allows it  to heal wounds. So I'm assuming that it's antibacterial properties can stop the bacteria that festers under your arms which is causing the BO. And if so, that probably explains why some people find shea butter as a good deodorant alternative

My experience:
I've been using shea butter  for about three days now, and I have to admit that it's not working for me at all. During the first day I tried it, it was working pretty well and I could barely smell any funk coming from my armpits. But during the second and third trials, the shea butter started  to become less and less effective against my underarm odor. It was as if my underarms became immune to it's " anti-bacterial properties", and as a result I could smell my B.O once again. So with all that being said, I would suggest  to only use shea butter as its primary function which is to heal and moisturize your skin, there are a lot of better deodorant remedies than this product.

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Chlorophyll

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 Body odor is a very troublesome attribute that we all have to deal with. The average person can use deodorant or a cologne/perfume to prevent other people from smelling their personal musk. But in reality, they only  mask the odor and though some people can hide their odors with conventional hygiene products for others it's ineffective. To really deal with the odor adequately we have look internally to get to the right problem. In other words, the odor from your body  is mainly affected by what you put into or absorbed into your body, and the main culprit  is junk food. These toxins that you put into you body everyday have been degenerating your immune system and making you smell bad.
       But there still is hope, if you change your diet from refined sugary sweets, processed animal meat, and altered dairy products. To a more pure diet that consists of green leafy vegetables you will see a considerable change in your body odor because most green vegetables have chlorophyll content inside of them.
         Chlorophyll is a natural component found in plants that not only gives the green color to plants, but it also can be used as a natural deodorant to prevent body odor. Chlorophyll is better than other deodorant products because it is an "internal deodorizer", meaning, that instead of it masking the odor like all deodorant brands do it will cleanse your body from the inside out by getting rid of the toxins that are causing the odor. Not only does chlorophyll relieve bad breath(halitosis), body odor, and perspiration odor it also has the ability to purify the blood, remove heavy metals from the body, and provide essential vitamins and minerals to your body.
There are a number of products that sell chlorophyll in liquid form, however, their prices are considerably high and the amount that is in most products will last you lest than a couple of days. That's why it is for your benefit to take it the natural way by eating the top vegetables that have the most chlorophyll content. I have personally surveyed over 30 vegetables to see which vegetable has the most copper, magnesium, and other minerals and vitamins that make up the composition of its detoxifying element. From my research into the vegetables that have the most chlorophyll content these are the top 10 vegetables that will provide you with a better potency than all other liquid chlorophyll products

Nutritional Key:

A = Vitamin A

E = Vitamin E

K = Vitamin K

Ma = Magnesium

Co = Copper

Z  = Zinc

Note: 
* The percentage values listed with vitamin/minerals of the vegetables are based on the (RDI) Reference Daily Intake. Here is the recommended value for all the vitamins/minerals
Vitamin A =  5000 IU
Vitamin E = 14mg
Vitamin K = 80mcg
Magnesium = 400mg
Copper = 2mg
Zinc =15mg

* I  rounded the percentages  of any mineral that had 0.5(or higher) value beside it

* The way I rated each vegetable was  by comparing the amount of each vitamin/mineral they contain and  if  3 out of 5 minerals  of a certain vegetable had a higher content than the other one. Then, that certain vegetable will be ranked higher above the other one.

* Questions marks(?), indicate that I couldn't find the nutritional value of that specific mineral and basically it wasn't listed

Top Ten Vegetables

1. Chard Swiss 

Nutritional Content for chard swiss cooked, boiled, 175g, cup

Co: 0.3mg or 15%

Ma: 150mg or 38%

K: 573mcg or 716%

A : 10717 IU or 214%

E:  3.3mg  or 24%

2. Collard Greens

Nutritional Content for collard greens cooked, boiled, 190g, cup

Co:  0.072mg or 36%

Ma: 38mg or 10%

K: 836mcg or 1045%

A : 551 IU or 11%

E: 0.55mg or 4%

3. Kale 

Nutritional Content for kale 67g , cup

Co:  0.194mg or 10%

Ma: 23mg or 6%

K: 547.4mcg or 684%

A :  10302 IU or 206%

E: ?

4. Dock 

Nutritional Content for  dock 133g, cup

Co: 0.2mg or 10%

Ma: 137mg or 34%

K: ?

A : 5320 IU or 106%

E: ?

5. Broccoli 

Nutritional Content for broccoli ,  280g, large stalk

Co: 0.171mg or 9%

Ma: 59mg or 15%

K: 395.1mcg or 494%

A : 4334 IU or 87%

E: 4.06mg or 29%

6. Balsam Pear, leafy tips 

Nutritional Content for leafy tips, boiled, cooked, 58g, cup

Co: 0.117mg or 6%

Ma: 55mg or  14%

K: 94.6mcg or 118%

A : 1401 IU or 28%

E:  0.84mg or 6%

 











7. Parsley
Nutritional Content for parsley, 60g, cup
Co : 0.089mg or 4%
Ma: 30mg or 8%
K: 984mcg or 1230%
A: 5054 IU or 101%
E: 0.45mg or 3%

8. Brussel Sprouts
Nutritional Content for brussel sprouts, 155g, cup
Co : 0.053mg or 3%
Ma: 28mg or 7%
K: 299.9mcg or 375%
A: 1435 IU or 29%
E:  0.79mg or 6%

9. Beet Greens
Nutritional Content for beet greens, 38g, cup
Co : 0.073mg or 4%
Ma: 27mg or 7%
K: 152mcg or 190%
A: 2404 IU or 48%
E:  0.57mg or 4%

10. Leeks
Nutritional Content for leeks, 89g, cup
Co : 0.107mg or 5%
Ma: 25mg  or 6%
K: 41.8mcg  or 52%
A: 1484 IU or 30%
E: 0.82mg or 6%


The rest of the vegetables I've rated


11. Spinach
Nutritional Content for spinach. 30g, cup
Co: 0.039mg
Ma: 24mg
K:  144.9mcg
A: 2813 IU
E: 0.61mg

12. Green Peas
Nutritional Content for green peas, 145g, cup
Co: 0.255mg
Ma: 48mg
K: 36mcg
A: 1109 IU
E: 0.19mg
13. Asparagus
Nutritional Content for asparagus, 134g, cup
Co: 0.253mg
Ma: 19mg
K: 55.7mcg
A: 1013 IU
E: 1.51mg
14. Okra
Nutritional Content for okra, 100g, cup
Co: 0.094mg
Ma: 57mg
K: 53mcg
A: 375 IU
E: 0.36mg
15. Cilantro
Nutritional Content for cilantro, 50g, per serving
Co: ?
Ma: 16mg
K: ?
A: 3000 IU
E: 1.8mg
16. Zucchini
Nutritional Content for zucchini, 323g, large
Co: ?
Ma: 80mg
K: 8mcg
A: 1000 IU
E: ?
17. Green Bean
Nutritional Content for green beans, cooked, boiled, 125g, cup
Co: 0.071mg
Ma: 23mg
K: 20mcg
A: 875 IU
E:  0.56mg
18. Purslane
Nutritional Content for purslane, 43g, cup
Co: 0.049mg
Ma: 29.2mg
K: ?
A: 568 IU
E: ?
19. Green Peppers
Nutritional Content for green peppers, 149g, cup
Co: 0.098mg
Ma: 15mg
K: 11mcg
A: 551
E: 0.55mg
20. Watercress
Nutritional Content for watercress, 34g, cup
Co: 0.026mg
Ma: 7mg
K: 85mcg
A: 1085
E:  0.34mg
21. Celery
Nutritional Content for celery, 120g, cup
Co: .042mg
Ma: 13mg
K: 35.2mcg
A: 539 IU
E: 0.32mg
22. Artichokes
Nutritional Content for artichokes, 128g, medium
Co: 0.296mg
Ma: 77mg
K: 18.9mcg
A: 17 IU
E: 0.24mg
23. Nopales
Nutritional Content for  nopales, 86g, cup
Co  0.045mg
Ma: 45mg
K: 4.6mcg
A: 393IU
E: ?
24. Cowpeas(black-eyed peas) leafy tips
Nutritional Content for cowpeas leafy tips, cooked, boiled, 53g, cup
Co:  0.082mg
Ma: 33mg
K:?
A: 305
E:?
25. Squash
Nutritional Content for squash, 113g, cup
Co:  0.058mg
Ma:  19mg
K: 3.4mcg
A: 226 IU
E:  0.14mg
26. Vinespinach(basella)
Nutritional Content for vinespinach, 28g, ounce
Co: 0.0mg
Ma: 18.2mg
K: ?
A: 2240 IU
E: ?
27. Cabbage
Nutritional Content for cabbage, 89g, cup
Co: 0.017mg
Ma: 11mg
K: 67.6mcg
A: 87 IU
E: 0.13mg
28. Endive
Nutritional Content for endive, 25g, 1/2 cup
Co:  0.025mg
Ma: 4mg
K: 57.8mcg
A: 542 IU
E: 0.11mg
29. Romain Lettuce
Nutritional Content for lettuce, 28g, cup
Co:  0.013mg
Ma: 4mg
K: 28.7mcg
A: 1626 IU
E: 0.04mg
30. Iceberg Lettuce
Nutritional Content for lettuce, 55g, cup
Co:  0.014mg
Ma: 4mg
K: 13.3mcg
A: 276 IU
E: 0.1mg
31. Arugula
Nutritional Content for arugula, 10g, cup
Co:  0.008mg
Ma: 5mg
K: 10.9mcg
A: 237 IU
E:  0.04mg
32. Epazote
Nutritional Content for epazote, 28g, ounce
Co: 0.1mg
Ma:  33.9mg
K:?
A: 16 IU
E:?
33. Cucumbers
Nutritional Content for cucumbers, 52g, 1/2cup
Co:  0.021mg
Ma: 7mg
K: 8.5mcg
A: 55 IU
E: 0.02mg