Vegetables and the nutrients that they give us

Asparagus: Asparagus is an excellent source of vitamin K, the B vitamin folate, vitamin C, vitamin A. Asparagus is a very good source of numerous B vitamins - including vitamin B1, B2, B3 and B6 - as well as dietary fiber, manganese, copper, phosphorus, potassium and protein.

Avocados: Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana. 

Beets/beet roots: Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

Bell peppers: One cup of raw, chopped red peppers provides over 100% of the DV for vitamin C and vitamin A. Red peppers are also an excellent source of vitamin B6. Green peppers are a very good source of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. In addition to beta-carotene, red peppers contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.

Broccoli : Broccoli contains glucosinolates, phytochemicals which break down to compounds called indoles and isothiocyanates (such as sulphoraphane). Broccoli also contains the carotenoid, lutein. Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E.

Brussels sprouts : Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.

Cabbage: Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acieds. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein.

Carrots: Carrots are an excellent source of vitamin A. In addition, they are a very good source of vitamin C, vitamin K, dietary fiber and potassium.

Cauliflower: One cup of boiled cauliflower is an excellent source of vitamin C (91.5% of the DV), folate (13.6% of the DV), and dietary fiber (13.4% of the DV). That same amount of cauliflower also serves as a very good source of vitamin B5, vitamin B6, manganese and omega-3 fatty acids.

Celery: Celery is an excellent source of vitamin C. It is a very good source of dietary fiber, potassium, folate, molybdenum, manganese and vitamin B6. Celery is also a good source of calcium, vitamin B1, vitamin B2, magnesium, vitamin A, phosphorus and iron.

Collard greens: Collard greens are an excellent source of vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. In addition, collard greens are a very good source of potassium, vitamin B2 and vitamin B6, and a good source of vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron.

Cucumbers: Cucumbers are a very good source of the vitamins C and the mineral molybdenum. They are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium and contain the important mineral silica.

Eggplant: Eggplant is a very good source of dietary fiber, potassium, manganese, copper and thiamin (vitamin B1). It is also a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.

Fennel: Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, manganese, folate, and molybdenum. In addition, fennel is a good source of niacin as well as the minerals phosphorus, calcium, magnesium, iron, and copper.

Garlic: Garlic is an excellent source of manganese. It is also a very good source of vitamin B6 and vitamin C. In addition, garlic is a good source of protein and thiamin (vitamin B1) as well as the minerals phosphorus, selenium, calcium, potassium, iron and copper.

Green beans: Green beans are an excellent source of vitamin C, vitamin K and manganese. They are also a very good source of vitamin A, dietary fiber, potassium, folate and iron. In addition, green beans are a good source of magnesium, thiamin, riboflavin, niacin, copper, calcium, phosphorus, protein, and omega-3 fatty acids.

Green peas: Green peas are a very good source of vitamin C, vitamin K, manganese, dietary fiber, folate and thiamin (vitamin B1). They are also a good source of vitamin A, phosphorus, vitamin B6, protein, niacin, magnesium, riboflavin (vitamin B2), copper, iron, zinc and potassium.

Kale: Kale is an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium.

Leeks: Leeks are a very good source of manganese and a good source of vitamin C, iron, folate and vitamin B6.

Mushrooms, crimini: Crimini mushrooms are an excellent source of many minerals including selenium, copper, potassium, phosphorus, and zinc. They are also an excellent source of B vitamins including vitamin B2, pantothenic acid and niacin. In addition, crimini mushrooms are a very good source of vitamin B1, vitamin B6 , zinc, manganese and protein.

Mushrooms, shiitake: Shiitake mushrooms are an excellent source of selenium and a very good source of iron. They are also a good source of protein, dietary fiber and vitamin C.

Mustard greens: Mustard greens are an excellent source of many vitamins including vitamin A, vitamin C, folate, and vitamin E. They are also an excellent source of the mineral manganese. In addition, mustard greens are an excellent source of dietary fiber.

Olives: Olives are a very good source of monounsaturated fat and a good source of iron, vitamin E, copper, and dietary fiber.

Onions: Onions are a very good source of vitamin C, chromium and dietary fiber. They are also a good source of manganese, molybdenum, vitamin B6, folate, potassium, phosphorus and copper.

Potatoes: Potatoes are a very good source of vitamin C. They are also a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.

Romaine lettuce: Romaine lettuce is an excellent source of vitamin A, folate, vitamin C, manganese and chromium. In addition, romaine lettuce is a very good source of dietary fiber, vitamin B1, vitamin B2 and the minerals potassium, molybdenum, iron, and phosphorus.

Sea vegetables: Sea vegetables are an excellent source of iodine and vitamin K and a very good source of folate and magnesium. They are also a good source of the B-vitamins riboflavin and pantothenic acid. In addition, sea vegetables are a good source of the minerals iron and calcium.

Spinach: Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

Squash, summer: Summer squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorus. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.

Squash, winter: Winter squash is an excellent source of vitamin A. It is also a very good source of vitamin C, potassium, dietary fiber, and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6, niacin and copper.

Sweet potatoes: Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron.

Swiss chard: Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E and dietary fiber. It is a very good source of copper, calcium, vitamin B2, vitamin B6 and protein. In addition, Swiss chard is a good source of phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.

Tomatoes: Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein.

Turnip greens: Turnip greens are an excellent source of many vitamins including vitamin A, vitamin C, vitamin E, vitamin B6 and folate. They are also an excellent source of the minerals calcium, copper and manganese. In addition, turnip greens are an excellent source of dietary fiber.

Yams: Yams are a good source of dietary fiber, potassium, vitamin C, manganese and vitamin B6.

Source  The Guide to Living Naturally