Vegetable Nutrition Chart

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As you select vegetables to cook and eat, consider the nutrients and minerals in your common vegetables:

  • Green beans are a good source of vitamin C, folic acid, iron, and potassium.
  • Dried beans provide protein, B vitamins, folic acid, iron, magnesium, and potassium.
  • Cabbage is high in vitamin C, folic acid, calcium, potassium, and fiber.
  • Carrots are rich in beta-carotene, vitamins A and K, and potassium.
  • Yellow corn is high in beta-carotene and lutein.* It also supplies B vitamins, iron, magnesium, potassium, and folic acid.
  • Eggplant is high in fiber, potassium, manganese, and vitamin B1.
  • Leeks are a good source of fiber, iron, and vitamins A and C, and they contain the cancer-fighting phytochemical diallyl sulfide.
  • Okra provides vitamin C and the B vitamins, magnesium, lutein, and potassium.
  • Peas pack plenty of protein, B vitamins, vitamins C and A, manganese, iron, potassium, and lutein.
  • Peppers have lots of beta-carotene; vitamins B6, C, and A; and potassium.
  • Potatoes, with skins, are a good source of protein, iron, vitamin C, and potassium.
  • Shallots are a good source of potassium, vitamin B6, manganese, and folic acid.
  • Summer squash is high in vitamin C, fiber, potassium, and magnesium. Both dark green and yellow squashes are excellent sources of lutein.
  • Sweet potato is an excellent source of vitamins A, B6, and C, iron, fiber, and potassium. Plus, just 1 cup of sweet potato contains four times the recommended daily allowance of beta-carotene!

* Lutein is an antioxidant that helps prevent blindness.

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