Healthy Eating Foods

Vitamins In Vegetables

Healthy Eating Foods Index

Vegetables Index


What are Vitamins In Vegetables?
Vitamins in vegetables are complex chemical substances which are obtained almost always from food with the exception of vitamins D and K. The human body is unable to form vitamins itself so it relies on sourcing them elsewhere. One exception to this rule is Vitamin D which is obtained from sunlight (the sunshine vitamin). However, there are foods which contain D vitamins, mainly fish, meat and dairy products, however, there are also some vegetables with vitamin D (please see the facts and information about D vitamins in vegetables in the vitamins chart at the bottom of this page).

Fat-Soluble and Water-Soluble Vitamins in Vegetables
Vitamins are divided into two groups - either fat-soluble or water-soluble which is usually an indication of the types of food that these vitamins are sourced - either fatty or watery foods. There are 13 vitamins for humans of which 9 are water-soluble - vitamin C and eight B vitamins. Four vitamins are fat-soluble and they are vitamin A, vitamin D, vitamin E and vitamin K. Many of the vitamins in vegetables are water-soluble as vegetables are generally high in B and C vitamins. This means that these types of vitamins can dissolve in water so they are lost very quickly and easily during the cooking process and time lapsed between the vegetables being picked and being eaten.

Benefits of Vitamins In Vegetables
Vegetables are extremely beneficial to our health and bodies as they are crammed full of vitamins and minerals, in fact the results of eating vegetables with lots of vitamins can be outstanding, even life changing! The right diet which is rich in vitamins can help to strengthen our bodies, protect our immune system which helps us to ward off illness and major diseases, prolong our lives, keep us looking younger and feeling more energetic, relieve us from stress and improve our mood! The health benefits from vitamins in vegetables are simply amazing, please refer to the 'benefits of vegetables' link in the main index for more interesting information and facts about vegetables and how they can impact upon our lives and health. Vitamins in vegetables positively keep the mind and body functioning with strength and health!

Facts about Vitamins In Vegetables

  • The highest amount of vegetable vitamins is found in the skin of the vegetable and the layer directly underneath it. The highest source of vitamins is found in the freshest vegetables or frozen vegetables that have been frozen quickly after harvest. 

  • Many vitamins in vegetables are water-soluble and can be lost very quickly during the cooking process. Vegetables are high in water-soluble C and B vitamins.

  • Vegetables are packed with the essential vitamins you need to maintain a strong and healthy body and mind that functions to the best of its ability

  • Vitamins In Vegetables are essential for both children and adults!

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Vitamins in Vegetables - Frozen Vegetables, Cooking and Storage to Retain Vitamins in Vegetables
One great benefit of buying frozen vegetables is that the vegetables are often frozen very quickly after being picked and therefore, retain more of vitamins. When you eat vegetables, you want to ensure that you are consuming as many vitamins into the body as possible. Cooked vegetables on your dinner plate may look good, but it doesn't necessarily mean that the vegetables are as healthy and beneficial as they could be when it come to vitamin content. Therefore, it is important to think about the types of vegetables that you are picking for yourself and your family, and the cooking methods that you are using as certain cooking methods and incorrect storage can lead to a great loss of vitamins in vegetables.

Vitamins in Vegetables for Kids and Adults
Vitamins in vegetables are essential to both kids and adult diets so it is very important that we all obtain the recommended daily allowance of vitamins, otherwise known as RDA. This is vitally important for children, women and men as vitamins give us the strength and energy we require to enable the body to function at its best. Parents should encourage their kids to eat as many vegetables as possible in order to maintain the vitamins that their body and mind's require. Please refer to 'vegetables for kids' in the main index for further facts and interesting information about how you can encourage your child to eat vegetables.

What Vitamins are in Vegetables?
There are many different vitamins in vegetables which all affect our health and bodies in different ways. Vitamins in vegetables considerably assist in strengthening our immune systems and allowing us to combat common colds, flu, illnesses and even major diseases including heart disease and cancer! So as you can see, the importance of obtaining as many vitamins from vegetables cannot be stressed enough. The following vitamins in vegetables chart can be used a quick reference guide to examples of which vitamins are in vegetables and the function of the vitamins i.e. how specific vitamins can affect our health, minds and bodies:

 


Vitamins In Vegetables
 

Vitamins in Vegetables Vegetables with Vitamins Health Benefits from vitamins in vegetables
Vegetables with Vitamin A Tomatoes, Asparagus, Cabbage, Alfalfa, Carrots, Broccoli, Kale, Spinach, Squash, Sweet Potato, Brussels Sprouts A vitamins in vegetables function as an antioxidant, strengthen the immune system, helps vision and protects skin health i.e. alcers, spots, acne.
Vegetables with Vitamin B1 (thiamine) Asparagus, Carrot, Potatoes, Sweet Potatoes, Broccoli, Brussels Sprouts, Cabbage, Onions, Celery, Squash, Aubergine, Mushroom, Fennel, Lettuce, Cucumber, Watercress, Seaweed, Garlic, Aduki Beans, Chickpeas, Globe Artichokes B1 vitamins in vegetables help the body to turn glucose into energy which keeps our brains and minds stimulated and energized; increasing our ability to concentrate and focus for longer periods of time. Good for poor mind function and lack of concentration.
Vegetables with Vitamin B2 (riboflavin) Kale, Spinach, Brussels Sprout, Cabbage, Celery, Mushroom, Lettuce, Seaweed, Aduki Beans, Chickpea, Globe Artichoke B2 vitamins in vegetables improves hair, nail and eye health. Good for poor eye, hair and nail condition. A lack of B2 vitamins can result in skin conditions such as eczema, dermatitis and sore tongue.
Vegetables with Vitamin B3 (niacin) Tomato, Asparagus, Beetroot, Carrot, Potato, Sweet Potato, Broccoli, Kale, Spinach, Cabbage, Cauliflower, Celery, Pepper, Squash, Aubergine, Mushroom, Fennel, Lettuce, Cucumber, Alfalfa, Watercress, Seaweed, Ginger, Garlic, Aduki Beans, Chickpea, Chickpea, Globe Artichoke B3 vitamins in vegetables helps the body to produce melatonin to encourage better sleep, serotonin (happy neurotransmitter). B3 helps to balance blood sugar levels, promotes good mood and energy. Good for depression, low mood and tiredness. Lack of B3 can cause acne and eczema, headaches and inability to sleep properly.
Vegetables with Vitamin B5 (pantothenic acid) Tomato, Asparagus, Beetroot, Carrot, Potato, Sweet Potato, Broccoli, Spinach, Brussels Sprout, Cabbage, Cauliflower, Celery, Squash, Mushroom, Fennel, Lettuce, Cucumber, Alfalfa, Watercress, Seaweed, Garlic, Aduki Beans, Chickpea, Chickpea, Globe Artichoke B5 vitamins in vegetables decreased levels of stress and increases the power of the memory. This anti-stress vitamin is great for those who suffer from anxiety and memory loss, low energy and poor concentration. A lack of B5 can cause aches, cramps, tender muscles etc.
Vegetables with Vitamin B6 (pyridoxine) Tomato, Carrot, Potato, Sweet Potato, Broccoli, Kale, Spinach, Brussels Sprout, Cabbage, Cauliflower, Onion, Celery, Pepper, Squash, Aubergine, Mushroom, Fennel, Watercress, Seaweed, Ginger, Garlic, Aduki Beans, Chickpea, Chickpea, Globe Artichoke B6 vitamins in vegetables helps the body to produce serotonin (happy neurotransmitter), another anti-stress vitamin that is good for depression, anxiety, stress relief and low energy.
Vegetables with Vitamin B12 (cobalamin) Kale, Mushroom, Seaweed, Chickpea B12 vitamins in vegetables are required for DNA synthesis and to help the blood circulation to function by helping oxygen to be carried around the blood. Therefore, B12 vitamins protects the skin and hair, reduces feelings of tiredness, fatigue, irritability, tension, low mood, stress and anxiety. This vitamin helps to put color in your cheeks!
Vegetables with Vitamin C (ascorbic acid) Tomato, Asparagus, Beetroot, Carrot, Potato, Sweet Potato, Broccoli, Kale, Spinach, Brussels Sprout, Cabbage, Cauliflower, Onion, Celery, Pepper, Squash, Aubergines, Mushroom, Fennel, Lettuce, Cucumber, Alfalfa, Watercress, Seaweed, Ginger, Chilli, Garlic, Globe Artichoke C vitamins in vegetables function as an antioxidant, strengthen the immune system. This vitamin is renown for its amazing affects on the health and body as it assists in fighting colds, flu, viruses, illnesses and infections. C vitamins help to form collagen in the skin, joints and bones. This vital vitamin is essential and it helps the body turn food into energy.
Vegetables with Vitamin D (cholecalciferol) Alfalfa, Mushrooms D vitamins in vegetables promote healthy bones and teeth as it assists the body with its use of calcium. D vitamins promote good mood, protects the heart and helps the body to fight against cancer.
Vegetables with Vitamin E (tocopherol) Tomato, Olives, Asparagus, Carrot, Sweet Potato, Broccoli, Kale, Spinach, Brussels Sprout, Cabbage, Celery, Pepper, Squash, Mushroom, Fennel, Lettuce, Alfalfa, Watercress, Seaweed, Ginger, Aduki Beans, Chickpea, Globe Artichoke E vitamins in vegetables is very important as this vitamin protects the essential fats and cells from damage. E vitamins are great for maintaining healthy skin, it helps to heal wounds and reduces dry skin.
Vegetables with Vitamin K (phylloquinone) Tomato, Olives, Asparagus, Carrot, Potato, Broccoli, Kale, Spinach, Brussels Sprout, Cabbage, Celery, Pepper, Squash, Aubergine, Lettuce, Cucumber, Alfalfa, Watercress, Seaweed, Chickpea, Chickpea, Globe Artichoke, Cauliflower K vitamins in vegetables are essential for blood-clotting. A lack of this vitamin can result in haemorrhaging. K vitamins can be obtained from food but the body also produces it in the gut.

Vitamins In Vegetables - Healthy Vegetables Video

Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives

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