Cabbage

Benefits

Drawbacks

• Excellent source of Vitamin C
• Low in calories, high in fiber
• Can help prevent colon cancer and malignancies stimulated by estrogen

• Can cause bloating and flatulence
• Gives off undesirable odor when cooked
• Coleslaw high in calories, sauerkraut is very high is salt (sodium)

Carrots

Benefits

Drawbacks

• Excellent source of beta carotene
• Good source of dietary fiber and potassium
• Can help prevent night blindness
• May lower blood cholesterol levels and protect against cancer

• Excessive intake can give skin a yellow looking tint

Cauliflower

Benefits

Drawbacks

• Excellent source of Vitamin C
• Good source of folate and potassium
• Low in calories, high in fiber
• Anti-cancer food

• No significant

Celery

Benefits

Drawbacks

• Low in calories
• Good source of fiber
• Good source of potassium
• In large amounts can reduce inflammation and protect against cancer

• Not very high in nutrients 

Cheese

Benefits

Drawbacks

• High in protein and calcium
• Good source of Vitamin B12
• Aged cheeses help prevent tooth decay

• Most are high in saturated fats and sodium
• Can trigger migraines or allergic reactions

Cherries

Benefits

Drawbacks

• Low in calories, almost 100% fat free
• Good snacking food
• High in pectin, a soluble fiber that lowers cholesterol

• Can cause allergic reaction
• Spoil quickly and are only available during the summer months

Chestnuts

Benefits

Drawbacks

• Rich in folate and Vitamin C and B6
• Good source of iron, phosphorus, riboflavin, and thiamine
• Low in fat compared to most other nuts

• Expensive and usually difficult to find

Chiles

Benefits

Drawbacks

• Excellent source of beta-carotene and Vitamin C
• Can help relieve nasal congestion and prevent blood clots that might lead to heart attacks or stroke

• Require careful handling when preparing to prevent irritation to the skin and eyes
• Can irritate hemorrhoids in some people

Chocolate

Benefits

Drawbacks

• Can elevate moods in some people
• Lots of antioxidants
• Great tasting

• High in calories and fat
• Can trigger migraine headaches

Coconuts

Benefits

Drawbacks

• Useful source of iron and fiber
• High in easy to digest fatty acids

• High in saturated fats and calories

Coffee

Benefits

Drawbacks

• Stimulates the central nervous system
• Can help you stay awake and alert

• Has been linked to difficulty falling asleep and disturbed or reduced sleeping
• Drinking large quantities can cause irritability and jittery nerves
• Increases calcium

Corn

  Benefits

  Drawbacks

• Good source of folate and thiamine
• Rich in lutein
• Air-popped corn is low in calories and very high in fiber

• Niacin in corn not released in human digestive tract
• Lacks lysine and tryptophan, two essential amino acids needed to make a complete protein

Cranberries

Benefits

Drawbacks

• Source of Vitamin C and fiber
• Juice from cranberries help to prevent or alleviate cystitis and urinary tract infections
• Contains bioflavonoid

• Must be prepared with large amounts of sugar to make them palatable