List of Vegetables

How I chose the Vegetables that we eat on the

Lion Diet

Vegetables are healthy. Right? Maybe?!? 70 years ago vegetables and fruits were much different from today. Enter Pesticides. Exit Fiber. Enter GMO’s. Exit Vitamins and Minerals. On the Lion Diet we are heavily focused on Protein and Fat, but Vegetables are allowed. If you are in a Cut Cycle, I even recommend eating a lot of Vegetables. But, like everything health related, you have to be smart about it. I’ll walk you through the thought process of choosing the vegetables to be on our “eat this” list of vegetables. Our plan is to get our nutrients from a quality MULTIVITAMIN, Grass-Fed Beef, Meats and Eggs. We should point out that vegetables are a great source for Nitrates and some of the essential Minerals, Vitamins, Fatty Acids and Amino Acids.

How did we make our List Of Vegetables?

We had to decide what factors were important to choose a list of vegetables to eat. It’s really about deciding what vegetables will enhance our health journey. We want no inflammation. No oxidation. That means no lectin. We want no insulin spike. That means low carbohydrates. We want Nitrates, Nutrients and Polyphenols. So, its really a matter of searching for each criteria and seeing what veggies make all the lists. Here are the List of Vegetables:

Low Carb
Nutrient Dense
Low Lectin
Polyphenols
Nitrates

I will share each list below and you can see how we made out list of vegetables to “Eat This”. There are Fruits, Veggies, Spices, Herbs included in the list of vegetables. There is also a list of foods to eat often, but in smaller quantities.

Great Info Here

Low Carb Vegetables (Net Carbs)

Dill Pickles
Cucumbers
Broccoli
Arugula
Cauliflower
Cabbage
Leafy Greens
Spinach
Mushrooms
Asparagus
Celery
Radish
Zucchini
Green Peppers
Tomatoes
Garlic
Avocado
Organic Raspberries

Nutrient Dense Vegetables & Fruit

Fermented Vegetables
Arugula
Garlic
Leafy Greens
Beets
Asparagus
Radishes
Red Cabbage
Sweet Potatoes
Cauliflower
Collard Greens
Brussel Sprouts
Rutabaga
Parsnips
Carrots
Avocado
Organic Raspberries

List Of Vegetables Low in Lectin

Fermented Veggies
Arugula
Spinach
Broccoli
Avocado
Cabbage
Cauliflower
Asparagus
Mushrooms
Brussel Sprouts
Leafy Greens
Artichokes
Onions
Carrots
Celery
Olives
Garlic
Organic Raspberries

List of Vegetables with Polyphenols

Arugula
Spinach
Broccoli
Carrots
Red Cabbage
Beans
Mushrooms
Avocado
Olives
Olive Oil
Cocoa
Dark Chocolate
Green Tea
Black Tea
Coffee
Tumeric
Ginger
Cumin
Organic Raspberries

List of Vegetables High in Nitrates

Arugula
Red Beet Greens
Red Beets
Red Cabbage
Spinach
Rhubarb
Red Spinach
Broccoli
Cabbage
Celery
Bok Choy
Garlic
Leafy Greens
Avocado
Organic Raspberries

"Eat This" List of Vegetables & Fruit

Red Beet Greens
Arugula
Watercress
Leafy Greens
Cabbage
Broccoli
Avocado
Cauliflower
Mushrooms
Celery
Spinach (boiled to reduce oxalates)
Fermented Veggies
Organic Raspberries
Cumin
Ginger
Turmeric
Black Tea
Green Tea
Organic Coffee

List of Vegetables to Eat Often but in Small Quantities

Rinsed and Cooked Legumes (1/2 Cup)
Cocoa
Dark Chocolate (2oz)
Cocoa Nibs (2oz)
Olives (1/2 cup)
Olive Oil (3TBSP)

98% of us are Deficient in Vitamins. Find out why....

Fat-Soluble Vitamins:

Vitamin A

The Alpha Swoletauri System prioritizes multivitamins as part of the Lion Diet. As I’ve mentioned before even when eating a healthy diet, we can be micronutrient deficient. My personal experience led me to having high blood pressure and 3 blood clots in my leg. As I investigated root causes for my conditions, I found that many nutritional deficiencies could effect the circulatory system. These nutrient deficiencies cause a ripple effect in the body and are very hard to pinpoint….Read More…

Vitamin E

“Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.“

Vitamin D

Vitamin D Roles in the Human Body:

Bone Health: Enhances the absorption of Calcium and Phosphorus from the gut.
Bone Growth: Unstable molecules that can damage cell membranes, proteins, DNA. They potentially lead to chronic diseases like Cancer.
Immune System: Regulates the immune system.
Cell Differentiation: Promotes cell differentiation and inhibits Cell Proliferation. This is a cancer prevention role.
Insulin Regulation: Plays a role in insulin production and glucose metabolism.

Vitamin K

Vitamin K Roles in the Human Body:

Blood Clotting: Essential for synthesizing proteins required for blood coagulation and activates clotting factors to prevent excessive bleeding.
Bone Health: Regulated the binding of Calcium in Bones and activates a protein critical for bone formation and mineralization.
Cardiovascular Health: Regulates the calcium levels in blood vessels
Cell Metabolism: Helps cell’s Mitochondria make ATP for energy.

Water-Soluble Vitamins:

Vitamin B

Vitamin B Roles in the Human Body:

B1: Helps convert Carbohydrates to energy, supports nerve function, and plays a role in muscle contraction.
B2: Aids in energy production, supports cellular function, growth and development and helps maintain healthy skin and eyes.
B3: Supports the metabolism by helping to convert nutrients to energy. Essential for DNA repair and the production of stress and sex hormones.
B5: Crucial for the synthesis of coenzyme A, which is important for fatty acid metabolism and the synthesis of hormones and neurotransmitters.
B6: Involved in Amino Acid metabolism, red blood cell production and the creation of neurotransmitters…….

Vitamin C

Vitamin C Roles in the Human Body:

Antioxidant: Powerful Antioxidant that helps protect Cells from damage by free radicals. This reduces the risk of diseases such as heart disease and cancer.
Collagen Synthesis: Essential for the biosynthesis of collagen. Collagen is a protein involved in clotting and maintaining the structure of skin, blood vessels, bones and connective tissue.
Immune Function: boosts the immune system by stimulating the production and function of white blood cells. It enhances the skin’s defense system and helps wounds heal faster.
Absorption of Iron: It improves the absorption of iron.
Cardiovascular Health: Associated with a lower risk of cardiovascular disease.
Eye Health: Reduces the risk of cataracts and macular degeneration.

List Of Vegetables