Vegetables are full with nutrition’s-aim to eat plenty of them. They are low in fat and calories. Furthermore they are full fibre, folates and antioxidans.They boost the immune system, assist growth and development moreover they help cells and organs to function normally.

Nutrition-Vitamins

Vitamins are important for a normal body function. Our body unable to make vitamins except of Vitamin D and K. Hence they have to be obtaining by the food we eat.

Types of vitamins

The vitamins can be fat-soluble or water soluble. This means how our body able to dissolve the vitamins.

Fat-soluble vitamins

The fat-soluble vitamins including A, D, E, and K can be dissolve in fat and they can be stored in the body for long periods of time. They are reasonably steady during cooking and processing.

Water-soluble vitamins

The water-soluble vitamins including C and the B-complex vitamins. They need to dissolve in water before the body can absorb them. The body can't store these vitamins they are removed from the body with urine. It is important to eat enough vegetables and fruits to have the daily amount of vitamins in your diet. Giving the body the nutrition’s to function normally. The water soluble vitamins can be lost in boiling, washing, soaking.

Nutrition-Fat soluble vitamins in vegetables

Vitamin A

Amaranth Leaves, Asparagus, Broccoli, Brussels Sprouts, Broad beans, Carrots, Broccoli, Cabbage, Cucumber, Fresh green beans and peas, Green Leafy Vegetables, Kale, Leeks, Lettuce, Okra, Peas, Pumpkin, Spinach, Squash - summer, Squash - winter, Sweet Potato, Tomato.

Vitamin D

Mushrooms

Vitamin E

Asparagus, Broccoli, Chickpeas, Green leafy vegetables, Potatoes, Pumpkin, Soya beans, Spinach, Sweet potato, Tomato.

Nutrition-Water soluble vitamins in vegetables

Vitamin B1 (Thiamine)

Asparagus, Broccoli, Brussels Sprouts,  Cabbages, Cauliflower, Celery, Corn, Cucumber, Fennel, French Beans, Lima Beans, Okra, Onions, Peas, Potato, Pumpkin, Sweet Potato.

Vitamin B2 (Riboflavin)

Amaranth Leaves, Artichoke, Asparagus, Broccoli, Brussels Sprouts, Chinese Broccoli, Cauliflower, Fennel, French Beans, Lima Beans, Mushrooms, Peas, Okra, Pepper, Pumpkin,  Squash - winter, Sweet Potato.

Vitamin B3 (Niacin)

Artichoke, Asparagus, Broccoli, Brussel sprouts, Cauliflower, Celery, Cucumber, Fennel, Legumes, Lettuce, Mushrooms, Okra, Onions, Peas, Pepper, Potato, Pumpkin,  Spinach, Spring greens,  Squash, Sweet corn, Sweet Potato, Tomato.

Vitamin B5 (Pantothenic acid)

Artichoke, Asparagus, Broad beans, Broccoli, Brussels Sprouts,  Squash, Cabbages, Cauliflower, Celery, Cucumber, Kale,  French Beans, Legumes, Lettuce, Mushrooms, Okra, Potatoes, Pumpkin, Spinach, Spring greens, Squash,  Sweet corn, Sweet Potato, Tomato.

Vitamin B6 (Pyridoxine)

Amaranth Leaves, Asparagus, Broccoli, Brussels Sprouts, Cabbages, Cauliflower, Celeriac, Fennel, French Beans, Green Pepper, Kale, Lentils, Lettuces, Legumes, Lima Beans, Okra, Onions, Peas, Peppers, Potatoes, Seaweed, Squash, Spinach, Spring greens, Sweet Corn, Sweet Potato, Tomato.

Vitamin B7 (Biotin)

Artichoke, Asparagus, Bean sprouts, Beetroot, Broad beans, Broccoli, Cauliflower, Carrot, Cucumber, Kale, Lettuces, Mushrooms, Mung beans, Onions, Potato, Pumpkin, Runner beans, Soya beans, Tomato.

Vitamin B9 (Folic acid)

Amaranth Leaves, Artichoke, Asparagus, Broad bean, Broccoli, Brussel sprouts, Broccoli, Brussels Sprouts, Cabbages, Carrot, Cauliflower, Celeriac, Celery, Chickpeas, Chinese Broccoli, Chinese Cabbage, Cucumber, Curly kale,  Fennel, French Beans, Green beans,  Lettuce, Lima Beans, Mung bean, Mushroom, Okra, Onion,  Peas, Potato, Peas, Pepper,  Potatoes, Pumpkin, Runner beans, Soya beans, Spinach, Spring greens, Squash - summer, Squash - winter, Sweet corn, Tomato.

Vitamins B12 (Cobalamin)

Seaweed

Source:http://www.listofvegetables.co.uk/Nutrition.html

Updated on : 26.08.2013