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What Vegetables Have the Greatest Number of Vitamins and Minerals in Them?

Doctors and nutritionists recommend that most people eat five to seven servings of fruits and vegetables daily. However, the majority of us eat far fewer than the recommended amount. To increase the nutritional impact from each serving of produce consumed, choose from the most nutrient-dense vegetables. These not only pack a good dose of vitamins and minerals, but have anti-aging properties and offer protection against cancer and other diseases as well.

  1. Carrots

    • Of all vegetables, carrots contain the highest amount of vitamin A carotene, packing 34,317 IU (International Units) in each cup, raw. Carrots also contain good doses of vitamins C and K, manganese, molybdenum, magnesium, folate and B-complex vitamins.

    Sweet Potatoes

    • Second only to carrots in the amount of carotene per serving, just a cup of this sweet, orange root vegetable provides 13,107 IU of vitamin A. Sweet potatoes are loaded with manganese and vitamin C, as well as providing a good dose of minerals, including copper, iron and potassium. Look for purple-fleshed sweet potatoes for an even stronger source of antioxidant vitamins and minerals.

    Tomatoes

    • Actually a fruit, but enjoyed as a vegetable, brilliant red tomatoes provide a powerful dose of lycopene -- a nutrient with strong anti-cancer properties. Noted for their high vitamin C content, tomatoes also contain over 20 different vitamins and minerals, including potassium, vitamin A, folate, copper and iron.

    Spinach

    • Spinach provides over 35 essential vitamins and minerals, most notably vitamin K. One cup of cooked spinach provides over 1000 percent of the daily recommended value of this anti-blood-clotting nutrient. The same cup of spinach provides three times the daily value of vitamin A and ample doses of folate, calcium and iron.

    Kale

    • Another vital leafy green, kale provides huge doses of vitamins K and A -- approximately double the recommended daily value in just one cup. Kale abounds with vitamin C, manganese, copper, calcium and potassium.

    Broccoli

    • Mom was right when she said to eat your broccoli. Rich in minerals, one cup of cooked broccoli contains 505 mg of potassium and 102 mg of phosphorus. It also supplies ample amounts of iron and zinc, as well as vitamins A, C and E.

    Brussels Sprouts

    • Not generally as popular as broccoli, this fellow member of the cabbage vegetable family offers just as much good nutrition. These miniature cabbages contain high levels of vitamins A, C, E and K, and are a good source of folate, potassium, copper and bone-building calcium.

    Bell Peppers

    • Available in a rainbow of colors ranging from green, yellow and orange to red and almost black, bell peppers pack a strong punch of vitamins A and C. They're also a good source of vitamin B-6, molybdenum, folate and manganese.

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