Vegetables have a rich nutrient profile including essential vitamins and minerals. The USDA recommends eating a minimum of five servings of fruits and vegetables per day to receive the nutrients you need and to reduce your risk of chronic diseases. Along with essential nutrients, vegetables are low in calories, sodium, fat and they have no cholesterol. The types of vitamins and minerals found in vegetables depend on those you are eating.
Legumes
Legumes consist of beans, soybeans, peas, lentils and peanuts. They belong to a family of plants with pods that produce fleshy seeds. Legumes provide a high nutritional value rich in protein, low-glycemic carbohydrates and fiber. Legumes are typically low-fat and have no cholesterol. The vitamins and minerals found in legumes differ by the type consumed. For example, lentils offer a source of B vitamins, iron, manganese, phosphorus, copper and potassium. Kidney beans contain vitamin K and B, manganese, iron, copper, phosphorus, potassium and magnesium.
Dark Leafy Greens
Dark leafy green vegetables include arugula, broccoli, collard greens, dandelion greens, kale, mustard greens, romaine lettuce, spinach and Swiss chard. They are a versatile group of vegetables and provide a variety of nutrients your body needs to stay healthy. Some of the most prominent nutrients you can find in dark leafy greens include Vitamin A, C and K, folate, calcium and iron. For example, broccoli is a powerhouse of nutrients containing vitamins A, C, and K, B vitamins, manganese, potassium, phosphorus, magnesium, iron, calcium and zinc.
Orange Vegetables
Orange vegetables include carrots, pumpkins, acorn squash, butternut squash, Hubbard squash and sweet potatoes. Their rich color comes from natural plant pigments called carotenoids that act as antioxidants to protect your body from illnesses. For example, carotenoids such as beta-carotene provide a source of vitamin A, which helps maintain bones, tissues, mucous membranes and skin. An example of the vitamins and mineral of orange vegetables includes carrots with sources of vitamina A, C and K, B vitamins, manganese, phosphorus and magnesium.
Other
Along with the vegetable varieties listed above, practically all other vegetables offer sources of vitamins and minerals. For example, root vegetables such as beets contain vitamin C, B vitamins, manganese, magnesium, iron, copper and phosphorus.
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