Vegetables are a great source of vitamins and minerals.
Vitamins are substances that your body needs to function properly. They’re important for things like growth, energy production and healthy skin and hair.
Minerals are inorganic elements like iron, copper, zinc and magnesium that the body needs to work properly.
You can get vitamins and minerals from foods like vegetables, fruits, grains, beans and nuts.
Vegetables and fruits are rich in vitamins and minerals and some are high in fiber.
Vegetables are a rich source of vitamins, minerals, antioxidants and other nutrients that help to keep us healthy. Some vegetables contain high levels of vitamins A, C and E; others are rich in potassium or magnesium. Some vegetables have more beta carotene than others. Vegetables that are low in fat but high in nutrients include leafy green vegetables like spinach or kale.
Fruits are also good sources of vitamins A, C and E as well as folate, riboflavin, niacin and thiamine. Fruits like apricots and pears have more vitamin C than citrus fruits like oranges or grapefruit. Others like apples and melons contain more vitamin A than oranges do.
Vegetables High In Vitamin D:
There are many vegetables that are high in vitamin D including dark leafy greens such as kale, collard greens, turnip greens, mustard greens and dandelion greens which provide up to 80% of the daily value (DV) per serving (1 cup chopped raw). Other vegetables high in vitamin D include broccoli (72%) cauliflower (60%), Brussels sprouts (40%), Swiss chard (30
Vegetables and fruits are rich in vitamins and minerals and some are high in thiamine.
Vegetables high in vitamin A:
Carrots, sweet potatoes, winter squash, cantaloupe, apricots, mangoes, peaches, spinach and kale.
Vegetables high in vitamin C:
Citrus fruits (oranges, grapefruits), green leafy vegetables such as spinach or kale and other non-citrus fruits like strawberries, kiwis and papayas.
Vegetables high in vitamin E:
Nuts like almonds or walnuts that are also a good source of omega-3 fatty acids.
Vegetables high in folate:
Leafy greens such as spinach or kale as well as broccoli and Brussels sprouts.
Vegetables high in potassium:
Potatoes (and sweet potatoes), tomatoes (and tomatoes juices) plus beans such as kidney beans or lima beans.
Vegetables high in vitamins. Vegetables and fruits are rich in vitamins and minerals and some are high in fiber, vitamin C, and potassium.
Vegetables can be eaten raw, steamed, baked or cooked in soups or stews. Some vegetables are also available canned. The following table gives the vitamin content of several common vegetables.
Table of Vegetable Nutrient Content (per 100 g)
Vitamin A (retinol equivalents)
Beta Carotene (mcg)
Vitamin C (mg)
Thiamine (mg)Vitamin E (alpha tocopherol equivalents)Riboflavin (mg)Folate (mcg DFE)Niacin (NE)Pantothenic Acid Phosphorus Potassium Vitamin B6 Thiamine Riboflavin Folate Niacin Pantothenic Acid Phosphorus Potassium Vitamin B12 Vitamin B12 Vitamin C Vitamin E Calcium Iron Magnesium Zinc Copper Manganese Chromium Selenium Iodine Choline Cholesterol
There are many vegetables that are rich in vitamins, minerals and other nutrients. Some vegetables contain high amounts of vitamins A, C and E. Vegetables and fruits are rich in vitamins and minerals and some are high in fiber.
Vegetables to Eat for Vitamin D
Some vegetables have a higher amount of vitamin D than others. The best sources of vitamin D include:
Cauliflower — Cauliflower contains about 22 micrograms (mcg) per serving, according to the U.S. Department of Agriculture (USDA). This is more than double the amount found in broccoli or spinach, but less than half that found in fortified milk products or eggs. The USDA says you can get up to 90 mcg of vitamin D from one cup of cooked cauliflower.
Salmon — Salmon contains about 100 mcg of vitamin D per 3 ounces portion, according to the Linus Pauling Institute at Oregon State University. One serving of salmon provides more than your daily recommended intake (RDI) of vitamin D, which is 400 IU per day for most adults under age 70 and 600 IU per day for those over 70 years old who are at risk for osteoporosis-related fractures or who have low levels.
Vegetables and fruits are rich in vitamins and minerals and some are high in fiber. Vegetables also contain antioxidants, which help fight free radicals that can cause disease. The following are some of the top vegetables that provide nutrients that can help your body stay healthy:
Broccoli is one of the most nutritious vegetables. It is an excellent source of vitamin C, a very good source of vitamin K, vitamin A, folate, potassium and fiber. Broccoli is also a good source of calcium, iron and protein.
Sweet potatoes are rich in beta carotene, which is converted to vitamin A in your body. Sweet potatoes are also high in fiber, which helps lower cholesterol levels in your blood. You can eat sweet potatoes baked or boiled with no added fats or salt for maximum nutritional benefit.
Tomatoes contain lycopene, an antioxidant that may reduce your risk for heart disease by lowering cholesterol levels and preventing blood clots from forming inside your arteries. They also contain other antioxidants called flavonoids that protect against certain cancers such as prostate cancer. Tomatoes have been shown to lower risk factors associated with diabetes such as high blood sugar levels and insulin resistance.
When most people think of vitamins, they probably think of the essential vitamins and minerals that we need to stay healthy. Vitamins are essential for many functions in the body, including muscle growth and repair, nerve function and blood clotting.
Vitamins can be found in both plant-based foods as well as animal products.
Here are some examples of foods that are rich in vitamins:
Fruits and vegetables are rich in vitamins and minerals and some are high in thiamine
Vegetables and fruits are rich in vitamins and minerals and some are high in vitamin D
fruits and vegetables high in vitamins and minerals
Vegetables and fruits are rich in vitamins and minerals and some are high in thiamine, vitamin B6, vitamin C, folate, iron and calcium.
Vegetables that are high in vitamins include:
Broccoli – contains Vitamin A, B1, B2 (riboflavin), C, D and E. It also has iron, magnesium and potassium.
Broccoli is one of the most popular vegetables around the world. It is a member of the cabbage family, known as Brassica oleracea var italica. The word broccoli comes from Italian broccolo meaning sprout or bud. Broccoli has been used for thousands of years as a food source for humans as well as livestock. There are three main types of broccoli grown today – Calabrese broccoli which is the traditional green variety; Purple Sprouting broccoli which has purple stems and stalks; Romanesco broccoli which has an attractive cone shape head with tightly spiraled florets of green-yellow coloration
Vegetables and fruits are rich in vitamins and minerals and some are high in fiber, thiamine, vitamin A, calcium and folic acid.
Vegetables:
Beetroot – high in Vitamin C
Broccoli – high in Vitamin C
Carrot – high in Vitamin A and Beta-carotene
Green beans – high in Vitamin A, B6, folate and potassium
Cabbage – high in Vitamin K
Cauliflower – high in Vitamin K
Cucumber – high in Vitamin K
Eggplant (aubergine) – high in Potassium
Kale – high in Vitamin A, C, E and K; beta-carotene; calcium and iron; also contains omega-3 fatty acids which aid weight loss!
Mushrooms – low calorie but packed with potassium, selenium and copper. They’re also a good source of protein!
Most vegetables and fruits are rich in vitamins and minerals and some are high in fiber, calcium or potassium. Vegetables can also be high in vitamin A, C and B-6. Some vegetables are high in thiamine while others are rich in vitamin D.
Here are some examples of the best vegetables to eat:
Asparagus – Asparagus is a good source of vitamin A and vitamin K, as well as folate, riboflavin and niacin. It’s also a good source of dietary fiber, phosphorus and potassium.
Broccoli – Broccoli is a good source of vitamin A, vitamin C, folate, riboflavin and niacin. It’s also a good source of dietary fiber, calcium and potassium.
Cabbage – Cabbage is a good source of vitamin K as well as folate and niacin. It also provides us with some dietary fiber and calcium as well as smaller amounts of vitamins A, B-6 and C.
Carrots – Carrots are rich in beta-carotene which our bodies can turn into vitamin A if needed (though it’s not particularly valuable). They also provide us with several other important nutrients such as
The following article lists some of the most nutritious vegetables and fruits. The list includes both raw and cooked vegetables, as well as those that can be eaten raw, cooked or both. It is important to include a variety of different types of vegetables and fruits in your daily diet for optimum health.
Vegetables and Fruits are rich in vitamins and minerals
Some vegetables and fruits are high in thiamine, which is essential for healthy brain function and metabolism.
Some vegetables are high in vitamin D, which helps maintain bone health and reduces the risk of developing osteoporosis.
Some fruits are rich in vitamin C, which plays a key role in strengthening the immune system and fighting off infections.
Some vegetables are rich in vitamin E, which protects against free radicals that cause cell damage throughout the body.