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.