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What Vitamins & Minerals are in Vegetables

vitamins minerals in food

It has been known for many years how important vegetables are in contributing to a healthy diet. However, recently much more information has come to light on how vegetables can be beneficial in actively protecting the body against certain diseases. Good examples are the protection thought to be offered by regular consumption of Broccoli and Tomatoes.

It has been scientifically shown that the vitamin content of vegetables begins to deteriorate as soon as harvesting takes place, so the quicker the journey from ‘plot to plate’ the better the nutrient content.

  • Vitamin A – Helps maintain healthy growth and cell development and healthy skin. Antioxidant which may promote protection against free radicals.
  • Vitamin B – Releases energy from proteins, assisting the heart, nervous system and immune system to function. Helps with the formation of new blood cells.
  • Vitamin C – Helps maintain healthy gums, teeth, bones, cartilage and skin. Aids absorption of iron.
  • Vitamin E – Antioxidant which can help to maintain the immune system. Important for anti-aging (particularly skin).
  • Folic Acid – Aids cell division and also in the formation of DNA, RNA and proteins. Extra amounts may be needed during pregnancy.
  • Antioxidant – Effective in fighting free radicals: harmful agents present in the body which may cause heart disease and cancers, plus degenerative diseases such as arthritis.
  • Potassium – Used in protein formation and blood clotting, also helps maintain a healthy immune system.
  • Iron – Essential for maintaining the health of the blood.
  • Bioflavanoids – Enhances the action of Vitamin C and also has an antioxidant action.
  • Fibre– Ensures regular bowel function and relieves constipation.
  • Protein – Required for growth and in the maintenance and repair of muscles, hair and nails.
Vegetable Vit A Vit B Vit C Vit E Folic Acid Antioxidant Iron Potassium Bioflavanoids Fibre Protein
Broccoli
Brussels Sprouts
Cabbages
Carrots
Cauliflowers
Green Beans
Kale (Borecole)
Leeks
Lettuces
Parsnips
Peas
Spinach
Tomatoes
Turnip

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