Certain raw vegetables can become a part of your daily diet. However, there are some vegetables that it is a must that they are consumed when cooked. The few that can be made into salad and carry a bowl to work are;

Carrots - carrot contains a very complete nutrition to provide our body the essential enzymes, vitamins and minerals. For each 100 gram, the carrot has 7.6 gram of carbohydrate, 0.6 gram of protein, 0.3 gram of fat, 30 milligram of calcium and 0.6 milligram of iron. Also, it is a good source of fiber, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium and thiamine.

Tomatoes - tomatoes contain large amounts of vitamin C, providing 40 percent of the daily value (DV). They also contain 15 percent DV of vitamin A, 8 percent DV of potassium, and 7 percent of the recommended dietary allowance (RDA) of iron for women and 10 percent RDA for men.

Cucumber – cucumber contains vitamin B Complex, Vitamins C and E, Calcium, Phosphorous, Zinc, Iron, Calories, Carbohydrates and Potassium

Fruits

Fruits are goldmine of vitamins, minerals and fibers, are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it’s much easier for the body to process and absorb the vitamins and minerals from the fresh fruit. It is therefore very health to eat them everyday. One can chose different fruits each day to make fruit salads out of them.

Apple – has lots of fiber, vitamins A, C, E and foliate, they reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.

Bananas - Long thick skinned fruit yellow in color when ripe. Good source of fiber, potassium, vitamins A, C, B6, E & foliate.
 
Orange - A juicy edible fruit that is a reddish-yellow color when ripe with sweet to sour flavor. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine

Watermelon - A type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fiber and iron.

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