1c: Kale has 80 mg a cup, while a medium orange has 70 mg and a medium sweet potato has 28 mg. 2c: They both do, but monounsaturated oils – found in olive oil, almonds and avocado – have the extra advantage of lowering LDLs without affecting ‘good’ HDLs. 3b: A red capsicum has 9 times more beta carotene and twice the vitamin C of its green cousin. 4c: Though most plant foods don’t contain much sodium, celery is one of the few with enough (56 mg per stalk) to satisfy a craving for salt. 5b. Believe it or not, a shot of espresso has only 60 mg of caffeine, while strong black tea can have as much as 90 mg per cup and a cup of percolated coffee has the most, at up to 160 mg.
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