Vitamins In Salad Vegetables

The body needs vitamins for a number of biological processes, including digestion, growth and nerve function. According to the "New Encyclopedia of Vitamins, Minerals, Supplements, & Herbs," insufficient vitamin intake can result in incomplete metabolism, fatigue and in extreme cases, deficiency diseases. A varied diet is best for getting the vitamins you need. Salads are a great source of many of these vital nutrients.

Vitamin A

According to the Linus Pauling Institute at Oregon State University, vitamin A's important role in maintaining the immune system has led its nickname of "anti-infective vitamin." Vitamin A is also crucial to good vision. A lack of vitamin A can lead to night blindness, a condition in which the eyes cannot adapt to darkness or low light. Vitamin A is abundant in many orange and yellow vegetables and fruit. Adding carrots to your salad will boost the vitamin A in your diet. Vitamin A is also present in green leafy salad vegetables like spinach and lettuce.

Vitamin B Complex

Though they were once thought to be a single vitamin, B vitamins are now known to be eight chemically distinct substances. The B vitamins help the body form red blood cells and metabolize carbohydrates, proteins and fats essential for growth. Toss some mushrooms in your salad for vitamin B2, some artichoke hearts for B3, and some raw or cooked broccoli for vitamins B5, B6 and B9. Include some avocado slices. It contains six of the eight B vitamins.

Vitamin E

Spinach, carrots and avocado are all salad vegetables with some vitamin E, but the best source of vitamin E on your salad is in the dressing. Canola oil, safflower oil and olive oil are good sources. The "New Encyclopedia of Vitamins, Minerals, Supplements, & Herbs," notes that vitamin E is a powerful antioxidant that helps protect cell membranes against damage from free radicals.

Vitamin K

Vitamin K is present in most vegetables, but green vegetables are especially abundant in this vital nutrient. Boston and bibb lettuce are great sources. Vitamin K's name comes from the German word "koagulation," "coagulation" in the English language. It is so named for its essential role in blood clotting. Vitamin K is also important to kidney function and bone metabolism.

Vitamin C

Vitamin C is important to the synthesis of collagen, a major building block of connective tissue and skin. A powerful antioxidant, it also combats the oxidative stress that can damage proteins, fats, nucleic acids and carbohydrates. Most people think of vitamin C in terms of citrus fruits, but just a half cup of chopped red pepper adds more vitamin C to your diet than a 6-ounce glass of orange juice. Tomatoes are also a good source. The National Institutes of Health Office of Dietary Supplements, reports that vitamin C combined with other nutrients might help slow the course of age-related macular degeneration, a leading cause of blindness.