Chief EditorComplete List of Vegetables: Nutritional Benefits & Health Advantages
1. Nutritional Benefits of Vegetables
Vegetables are rich in essential vitamins, minerals, fiber, and antioxidants. They promote digestion, boost immunity, improve heart health, and prevent chronic diseases.
2. List of Vegetables with Nutrition Facts
Below is a categorized list of vegetables along with their nutritional values:
Leafy Green Vegetables
| Vegetable | Calories (per 100g) | Fiber | Vitamin C | Iron |
|---|---|---|---|---|
| Spinach | 23 kcal | 2.2g | 47 mg | 2.7 mg |
| Kale | 49 kcal | 3.6g | 120 mg | 1.5 mg |
| Lettuce | 15 kcal | 1.3g | 9 mg | 0.5 mg |
| Cabbage | 25 kcal | 2.5g | 36 mg | 0.6 mg |
Root Vegetables
| Vegetable | Calories | Fiber | Potassium | Vitamin A |
|---|---|---|---|---|
| Carrots | 41 kcal | 2.8g | 320 mg | 835 µg |
| Sweet Potato | 86 kcal | 3.0g | 337 mg | 709 µg |
| Beetroot | 43 kcal | 2.8g | 325 mg | 2 µg |
| Radish | 16 kcal | 1.6g | 233 mg | 0 µg |
Cruciferous Vegetables
| Vegetable | Calories | Fiber | Vitamin C | Calcium |
|---|---|---|---|---|
| Broccoli | 55 kcal | 2.6g | 89 mg | 47 mg |
| Cauliflower | 25 kcal | 2.0g | 48 mg | 22 mg |
| Brussels Sprouts | 43 kcal | 3.8g | 85 mg | 42 mg |
| Bok Choy | 13 kcal | 1.0g | 45 mg | 105 mg |
Other Common Vegetables
| Vegetable | Calories | Fiber | Vitamin C | Magnesium |
|---|---|---|---|---|
| Tomato | 18 kcal | 1.2g | 14 mg | 11 mg |
| Cucumber | 15 kcal | 0.5g | 3 mg | 13 mg |
| Bell Peppers | 31 kcal | 2.1g | 152 mg | 12 mg |
| Eggplant | 25 kcal | 3.0g | 2.2 mg | 14 mg |
3. Vitamins in Vegetables and Their Benefits
| Vitamin | Vegetable Sources | Health Benefits |
|---|---|---|
| Vitamin A | Carrots, spinach, kale | Boosts vision and immunity |
| Vitamin C | Broccoli, bell peppers, tomatoes | Enhances immunity and skin health |
| Vitamin K | Kale, spinach, cabbage | Supports blood clotting and bone health |
| Vitamin B6 | Potatoes, spinach, bananas | Improves brain function |
4. Minerals in Vegetables and Their Benefits
| Mineral | Vegetable Sources | Health Benefits |
|---|---|---|
| Potassium | Sweet potatoes, spinach, avocados | Regulates blood pressure |
| Calcium | Broccoli, bok choy, kale | Strengthens bones and teeth |
| Iron | Spinach, lentils, chickpeas | Prevents anemia |
| Magnesium | Leafy greens, beans, nuts | Supports muscle and nerve function |
Conclusion: Why You Should Eat Vegetables Daily
Including a variety of vegetables in your diet ensures balanced nutrition, improved digestion, and disease prevention. Aim for at least 3-5 servings of vegetables daily for optimal health.
Arabic
Chinese (Simplified)
Dutch
English
French
German
Gujarati
Hindi
Indonesian
Italian
Kannada
Malay
Marathi
Persian
Portuguese
Punjabi
Russian
Spanish
Tamil
Telugu
Turkish
Urdu
Uzbek