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Lists of Vegetables With Their Vitamins

To function optimally, the body requires a range of different vitamins and minerals. The majority of these can be obtained through your diet, and vegetables are possibly the most abundant source of vitamins. Eating a variety of vegetables will ensure you are consuming all the vitamins and vital nutrients your body needs. Raw vegetables are best, and steaming is the best cooking method to prevent the loss of those all-important vitamins.

  1. Corn

    • Corn is a great source of niacin, also known as vitamin B-3, containing 1.986 milligrams in an average cooked cob. It also contains a small amount of vitamin C, providing 6.5 milligrams per portion, in addition to vitamins B-1 (thiamine) and B-6.

    Kale

    • Rich in a variety of vitamins, kale is particularly potent, containing 17,707 international units of vitamin A, 53.3 milligrams of vitamin C, and 1062 micrograms of vitamin K in every cooked cup of the vegetable. It also provides a decent serving of vitamins B-6, E, and niacin.

    Peas

    • Peas contain a variety of B vitamins. A cup of boiled peas has 0.414 milligrams of vitamin B1 (thiamine), 0.238 milligrams of vitamin B2 (riboflavin), 0.346 milligrams of vitamin B6 and over 3 milligrams of niacin.

    Carrots

    • Carrots offer a high dose of vitamin A, containing 13,286 international units in a 1/2 cup. They also contain decent amounts of vitamin C, niacin and vitamin K.

    Broccoli

    • Half a cup of cooked broccoli contains 50.6 milligrams of vitamin C, 1.13 milligrams of vitamin E, and 1,207 international units of vitamin A, as well as containing small amounts of vitamin K and B vitamins.

    Butternut Squash

    • Butternut squash, an excellent source of fiber, also contains large amounts of vitamins. One cooked cup provides 22,868 international units of vitamin A, 1.986 milligrams of niacin and 2.64 milligrams of vitamin E.

    Spirulina (Seaweed)

    • Spirulina has to be mentioned, thanks to its enormous content of B vitamins. In 1 cup of dried seaweed, you'll receive 14.358 milligrams of niacin, 2.666 milligrams of vitamin B1 (thiamine) and 4.11 milligrams of vitamin B2 (riboflavin). It is also a great source of vitamin E, containing 5.6 milligrams in a cup, while also providing small amounts of vitamins A, C and K.

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