Vegetables full of nutritional benefits

Participating in Plant a Row for the Hungry means helping ensure someone will get a fresh, nutritious meal.

It's important, then, to choose wisely in the types of garden produce donated to food pantries participating in the local campaign sponsored by the Daily Herald and Northern Illinois Food Bank.

The best candidates, based on shelf life and nutritional benefits, are:

• Apples: antioxidants, fiber, vitamin C.

• Beans: (lima, green) vitamin A; (yellow wax) high in folate, magnesium.

• Beets: folate, folic acid, fiber, vitamin C, potassium.

• Broccoli: high in vitamin C, beta-carotene, calcium, antioxidants, fiber, folate.

• Brussels sprouts: protein, good source of vitamin C, fiber, folate, potassium.

• Cabbage: vitamin C, beta-carotene, fiber.

• Carrots: excellent source of beta carotene, vitamin A, potassium, fiber.

• Cauliflower: high in vitamin C, folate.

• Chard: high in vitamin A, sodium, calcium, iron, magnesium, potassium.

• Corn: fiber, niacin, folate.

• Cucumbers: high water content, small amount beta carotene.

• Eggplant: some fiber, folate, potassium.

• Onions: fiber, some vitamin C.

• Peas: protein, iron, fiber, vitamin C.

• Peppers: (red, green) excellent source of vitamin A.

• Potatoes, sweet potatoes: vitamins B and C, minerals, complex carbohydrates.

• Radishes: potassium, vitamin C, folate, fiber.

• Spinach: high in vitamins A and C, potassium, folate.

• Summer squash: (zucchini, crookneck) vitamin C, manganese, fiber.

• Tomatoes: high in vitamins A and C, beta-carotene, the antioxidant lycopene and fiber.

• Winter squash: complex carbohydrates, fiber, potassium, iron, niacin, beta carotene.

For a complete analysis of vegetables, including those not listed here, check out the University of Illinois Extension's Web site at www.urbanext.uiuc.edu/veggies.