Vegetables List with Vegetable Nutrition Facts
The vegetables list below can help you to get healthy and stay healthy. How do we know this list of vegetables is so very important?
The research tells us so!
Vegetables are on the hit parade of every single public health agency. They all recommend you get at least 3 to 5 servings a day from the vegetables list. Yet only 9% of the population get the recommended amounts. And over half eat NO vegetables at all – much less the healthy ones!
But eating more healthy vegetables from the vegetables list can provide some amazing vegetable nutrition benefits. Here are just a few:
- Less chance of weight gain
- Better teeth and bone structure
- A 41% lower risk of heart disease
- 22% reduced risk of certain cancers
- Improved memory and brain functioning
- Macular degeneration and glaucoma protection
- Stronger immune system – less colds, flu and infections
- High in soluble or insoluble fiber
- High in vitamins, such as A, C, E, K & folate
- High in minerals, such as potassium, manganese & iron
- High in phytonutrients – carotenoids, cruciferous and flavonoids
Your Vegetables List with Vegetable Nutrition Facts
| VEGETABLE | NUTRITIONAL VALUES IN ORDER (considerations) |
| Arugula | carotenoids, fiber, A,C,K, folate |
| Asparagus | K, folate, C, A, tryptophan, B1, B2 |
| Avocado (fruit) |
essential fatty acids (fat, glycemic) |
| Beets | flavonoids, folate, manganese, potassium (glycemic) |
| Bell peppers |
carotenoids, C, A, B6, fiber (pesticides, nightshade) |
| Bok choy |
cruciferous, A, C, K, B6, folate |
| Broccoli | carotenoids, cruciferous, C, K, A, folate, fiber |
| Brussels sprouts |
carotenoids, cruciferous, K, C, folate, A, manganese, fiber |
| Cabbage | cruciferous, K, C, fiber, manganese, B6, folate |
| Carrots | carotenoids, A, K, C, fiber, potassium (glycemic when cooked) |
| Cauliflower | cruciferous, C, K, folate, fiber, B6 |
| Celery | K, C, potassium, folate, fiber (pesticides) |
| Collard greens |
carotenoids, cruciferous, K, A, C, manganese, fiber, calcium |
| Corn, yellow |
A, iron (glycemic) |
| Cucumbers | C, molybdenum, A, potassium (wax coating) |
| Dandelion greens |
carotenoids, A, C, E, folate |
| Eggplant | fiber, potassium, manganese (nightshade) |
| Garlic | allicin, manganese, B6, C |
| Green beans |
flavonoids, K, C, manganese, A, fiber, potassium, folate |
| Green peas |
K, manganese, C, fiber, B1, folate |
| Kale | carotenoids, flavonoids, cruciferous, K, A, C, manganese, fiber |
| Leeks | manganese |
| Mushrooms | selenium, B2, copper, B3, tryptophan, B5 |
| Mustard greens |
carotenoids, cruciferous, K, A, C, folate, manganese, E |
| Okra | carotenoids, fiber, A, C, K, thiamine, B6 |
| Olives | essential fatty acids (fat, glycemic) |
| Onions | sulfur compounds, flavonoids, chromium, fiber |
| Parsnips | fiber, C, K, folate (glycemic) |
| Potatoes | C (pesticides, nightshade, glycemic) |
| Pumpkin | carotenoids, A, C, E (glycemic) |
| Romaine lettuce |
carotenoids, K, A, C, folate, manganese, chromium (pesticide) |
| Spinach | carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E |
| Squash, summer |
manganese, C, magnesium, A, fiber |
| Squash, winter |
carotenoids, A, C, potassium, fiber |
| Sweet potatoes |
carotenoids, A, C, manganese (glycemic) |
| Swiss chard |
carotenoids, K, A, C, manganese, potassium, iron |
| Tomatoes (fruit) |
carotenoids, C, A, K, molybdenum, potassium (nightshade) |
| Turnip greens |
carotenoids, cruciferous, K, A, C, folate, manganese, fiber |
| Watercress | carotenoids, cruciferous, A, C, folate |
| Yams | (glycemic) |
| Zucchini | carotenoids, C, magnesium, A, fiber |
Articles you may also enjoy:
Best Foods to Eat for Great Health
Fruits List with Fruit Nutritional Value
Unhealthy Food to Avoid & Foods NOT to Eat
List of Whole Grain Foods and Whole Grains Benefits
You'll also want to sign up to receive our free Common Sense Health Newsletter sent out weekly. This only makes good common sense!
Just enter your email address below:
Posted in: Diet & Nutrition
Digg this article!
Email this article
