Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking techniques used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. In order to stay healthy, it is essential for human beings to eat lot of vegetables. As per nutritionists, people must eat at least a couple of vegetables in a day. However, there are certain veggies which are richer in vitamins compared to others. So, it is up to the people to look for those vegetables, which will provide the body with the highest amount of nutrients. Be it Vitamin C, which keeps people healthy and strong or Vitamin B6 which contributes to the sound functioning of immune system, vegetables have all these benefits and more, in abundance! So, check out the vitamins in vegetables and understand what vitamins are present in different types of vegetables. Scroll further.
Vitamins In Vegetables
The vegetables which are an essential part of our diet are packed with minerals and vitamins which contribute to a healthy skin and body. A rich vegetable diet high in vitamins helps in fortifying the immune system, thus helping in warding off illnesses. The skin of the vegetables contains the highest amount of vitamins.
This vitamin helps in preventing eye problems, promoting a healthy immune system and paves way for the growth and development of cells. It also keeps the skin healthy. The rich sources of Vitamin A are sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper. While teenage boys require 900 micrograms of vitamin A each day, teenage girls require 700 micrograms every day.
Vitamin B1 (thiamine)
Thiamin helps the body for the conversion of carbohydrates into energy and is essential for the proper functioning of the heart, muscles, and nervous system. People get Vitamin B1 from vegetables like peas and avocado.
Vitamin B3 (niacin)
Niacin enables the body to convert the food. It also helps in maintaining healthy skin and the functioning of the nerves. Vegetables like avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper are a rich source of this vitamin.
Vitamin B5 (pantothenic acid)
The presence of Vitamin B5 or Pantothenic Acid helps the body for cellular processes and optimal maintenance of fats. A deficiency of this vitamin results in irritability, fatigue, apathy, numbness, paresthesia, and muscle cramps. The vegetables that are rich in this vitamin are avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots.
Vitamin B6 (pyridoxine)
This vitamin helps in the normal functioning of the brain and nerves and helps in breaking down the proteins and the production of new red blood cells. Vegetables like avocado, peas, beans, potatoes and carrots are rich in this vitamin.
Vitamin B9 (folate/folic acid)
Folate enables the body to make red blood cells and is needed to make DNA. Lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper have plenty of Vitamin B9.
Vitamin C is required to form collagen, a tissue which holds the cells together. This is crucial for healthy bones, teeth, gums and blood vessels and helps the body in absorbing iron, aids healing and contributes to the functioning of the brain. Vegetables like artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato are rich in Vitamin C.
This vitamin helps in strengthening the bones because it helps the body absorb bone-building calcium. Mushrooms are rich in vitamin D.
Vitamin E protects the cells from the negative effects of free radicals and contributes to the health of immune system. Very few people benefit from the anti-oxidant properties of Vitamin E. Leafy green vegetables like pumpkin, asparagus and broccoli are vegetables that are rich in vitamin E.
Vitamin K is essential for protein modification and blood clotting. As per recent studies, it helps in treating osteoporosis and Alzheimer’s and regular intake of Vitamin helps the body fight against cancer and heart disease. Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach, kale, Cauliflower, Brussels sprouts and so on.
Vegetables are great storehouses of vitamins. So, a vegetarian diet would provide the body with all the essential minerals, nutrients and vitamins. Hope this article guides you about the various vitamins that are present in vegetables.