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Vitamins C and A
- Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.
www.ncbi.nlm.nih.gov › pmc › articles
People also ask
What nutrients are in fruits & vegetables?
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Jan 5, 2024 · Learn about the benefits, drawbacks and quality of fruit and vegetable pills for picky eaters. Find out how to help kids eat more vegetables without a fight and what to look for on supplement labels.
Eat plenty every day. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
- Overview
- 1. Spinach
- 2. Kale
- 3. Broccoli
- 4. Peas
- 5. Sweet potatoes
- 6. Beets
- 7. Carrots
- 8. Fermented vegetables
- 9. Tomatoes
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There is no single most healthy vegetable, but eating a variety of vegetables can improve health and well-being. Nutritious options to add to the diet include spinach, peas, sweet potatoes, and tomatoes.
All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits.
Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs.
In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet.
Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.
Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
One cup of raw spinach is mostly made up of water and contains just 6.9 calories. It also provides:
•an adult’s full daily requirement of vitamin K
•high amounts of vitamin A
•vitamin C
Kale is a very popular leafy green vegetable with several health benefits. It provides 7.35 calories per cup of raw leaves and good amounts of vitamins A, C, and K.
Kale may benefit people with high cholesterol. One 2021 study found that 8 weeks of treatment with kale juice powder increased HDL (good cholesterol) and decreased LDL (bad cholesterol).
Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.
Each cup of chopped and boiled broccoli contains:
•30.9 calories
•the full daily requirement of vitamin K
•twice the daily recommended amount of vitamin C
According to the National Cancer Institute, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.
Peas are a sweet, starchy vegetable. They contain 134 calories per cooked cup, and they are rich in:
•fiber, providing 9 grams (g) per serving
•protein, providing 9 g per serving
•vitamins A, C, and K
•certain B vitamins
Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.
Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides 103 calories and 0.17 g of fat.
Each sweet potato also contains:
•more than an adult’s daily requirement of vitamin A
•25% of their vitamin C and B6 requirements
•12% of their potassium requirement
•beta carotene, which may improve eye health and help fight cancer
One cup of raw beets contains:
•58.5 calories
•442 milligrams (mg) of potassium
•148 micrograms of folate
Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates.
These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy.
Each cup of chopped carrots contains 52.5 calories and over four times an adult’s daily recommended intake of vitamin A, in the form of beta carotene.
Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.
Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics.
Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.
According to the National Center for Complementary and Integrative Health, probiotics may help with symptoms of irritable bowel syndrome. They may also prevent infection- or antibiotic-induced diarrhea.
Some good vegetables for fermentation include:
•cabbage, as sauerkraut
•cucumbers, as pickles
Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:
•32.4 calories
•427 mg of potassium
•24.7 mg of vitamin C
Tomatoes contain lycopene, a powerful antioxidant. Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer.
Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.
Learn about the vitamins, minerals, and antioxidants in spinach, kale, broccoli, and other vegetables. Find out how to eat them and why they are good for your health.
Aug 17, 2021 · Learn how to get the right vitamins and minerals in the right amounts from a healthy diet. Find out the sources of water-soluble and fat-soluble vitamins, major and trace minerals, and how to avoid deficiencies.
Jan 23, 2024 · Spinach. Carrots. Sweet Potatoes. Broccoli. Kale. Vegetables are colorful, versatile, and packed with nutrients vital for good health. They are divided into groups based on nutritional content, such as dark green, starchy, and beans, peas, and lentils. Most adults should aim for 2–4 cups of vegetables daily, depending on age and sex.
- Ann Pietrangelo
Jul 24, 2023 · Fruits and vegetables contain, for example, vitamin A, B5, folate, C, E & K and are a rich source of calcium, iron, magnesium, manganese and potassium. 2 The amounts and types of nutrients vary between different types of fruits and vegetables. Fruits and vegetables are also high in water, ranging from 75-90% of their weight.
Feb 3, 2021 · Learn why fruits and vegetables are healthy and which 10 of them are the most nutritious, according to nutritionists. Find out how vitamins, minerals, and phytochemicals benefit your health and where to get them from your diet.
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related to: fruits and vegetables vitaminsEasily get your daily recommended servings of fruits & veggies. Loaded with vitamins. Order your Whole Health System, Fiber & Spice, or Fruits & Veggies today.
- 35% off New Preferred Order
- ·Code BING35
With B Vitamins, Manganese And 1,000 mg Of Vitamin C. Try It Now! 1,000 Mg Of Vitamin C With Other Antioxidantsƚ & B Vitamins. Try Emergen-C Now!
