Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. It’s best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.
Did You Know?
About 35% of an individual’s daily requirement of vitamin C comes from a medium-sized potato!
Eating vegetables is said to increase longevity and is thought to reduce the risk of getting chronic ailments, like heart disease, cancer, and diabetes. These days, most people are aware that vegetables are a rich source of vitamins, which are essential for good health. For example, Vitamin A, which is found in vegetables that are green, yellow, or orange is important for healthy eyes and skin, and is also known to strengthen the immune system. Vitamin C, on the other hand, is thought to be good in preventing bouts of common cold.
If taken in large doses, Vitamin C helps arthritis patients by reducing the damage of joint inflammation and also helps asthma patients by reducing their symptoms. It is vital for maintaining a healthy immune system. Vitamin E, which is one of the most important antioxidants, helps in the repair of cells.
According to recent research, it has been shown that Vitamin E has the ability to delay, or even prevent the onset of ailments, like heart disease, cancer, and cataracts. Here is a list of vegetables given below along with the vitamins they contain.
| Vitamins in Vegetables | ||
| Vitamin | Other Name | Sources |
| A | – | Asparagus, Broccoli, Cabbage, Carrots, Green Pepper, Kale, Peas, Pumpkin, Spinach, and Sweet Potato |
| B1 | Thiamine | Avocado and Peas |
| B2 | Riboflavin | Avocado |
| B3 | Niacin | Artichoke, Asparagus, Avocado, Broccoli, Carrots, Corn, Green Pepper, Kale, Lima Beans, Mushrooms, Peas, Potatoes, and Sweet Potato |
| B5 | Pantothenic acid | Artichoke, Avocado, Broccoli, Carrots, Cauliflower, Corn, Lima Beans, Mushrooms, Potatoes, and Sweet Potato |
| B6 | Pyridoxine | Avocado, Carrots, Peas, and Potatoes |
| B9 | Folic Acid | Artichoke, Asparagus, Avocado, Broccoli, Carrots, Corn, Green Pepper, Kale, Lima Beans, Onions, Peas, Potatoes, Spinach, and Sweet Potato |
| C | – | Artichoke, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Corn, Cucumber, Green Pepper, Kale, Lima Beans, Lettuce, Mushrooms, Onions, Potatoes, and Spinach |
| D | – | Mushrooms |
| E | – | Broccoli and Green leafy vegetables including Spinach |
| K | – | Broccoli, Kale, and Spinach |
* Biologically, a vegetable should belong to the plant kingdom. As mushrooms aren’t plants, they cannot be classified as vegetables. But some people do consider them as vegetables. The classification is based on cultural views.
In order to benefit most from the aforementioned listed vegetables, it is best to buy those which have been organically produced and consume them while they are fresh. There is a common belief that raw vegetables are better than cooked ones. However, that is not always the case, because cooking certain vegetables, like carrots, can help release certain substances. These substances help absorb the vitamins easily. Basically, you need to keep in mind to consume a variety of vegetables with different colors.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.