Vegetable Vitamin & Mineral Chart
This vegetable vitamin and mineral chart shows what vitamins and minerals you will get from which vegetables.
| MINERAL OR VITAMIN | SOURCES |
| Calcium: For strong bones and maintaining blood pH balance | Parsley, Broccoli, Loose-leaf lettuce, Celery, Green beans, Cauliflower |
| Copper: For elasticity of blood vessels, strength of connective tissues, health of cardiovascular system | Most vegetables if grown in a properly mineralized soil |
| Iron: Carries oxygen to cells | Parsley, Spinach, Butterhead lettuce, Loose-leaf lettuce, Green peas, Broccoli, Green beans, Tomatoes |
| Magnesium: Essential for nervous system | Spinach, Beet greens, Broccoli, Parsley, Summer squash, Celery, Cucumber, Green beans, Loose-leaf lettuce, Tomatoes, Sweet peppers |
| Manganese: Needed to metabolize proteins and fats | Beans, Peas, Lentils |
| Potassium: Maintains proper fluid levels in cells | Spinach, Celery, Romaine lettuce, Parsley, Zucchini, Radishes, Loose-leaf lettuce, Cauliflower, Winter and Summer squash, Tomato, Cucumber, Eggplant, Green beans, Sweet pepper, Carrots, Broccoli |
| Selenium: A major anti-oxidant (protects cells from harmful oxidation by free radicals), strengthens immunity | Corn, Legumes, vegetables, when grown in a proper soil |
| Vitamin A: Anti-oxidant, strengthens immune system | Carrots, Spinach, Red sweet pepper, Butternut squash, Romaine lettuce, Parsley, Loose-leaf lettuce, Green pepper, Zucchini |
| Vitamin B6: Needed to metabolize protein | Spinach, Cauliflower, Broccoli, Sweet pepper, Parsley, Zucchini, Tomato, Summer squash, Romaine lettuce, Beans, Eggplant |
| Vitamin C: Anti-oxidant, protects against cancer, cardiovascular disease, strengthens immune functions | Red sweet pepper, Green pepper, Parsley, Cauliflower, Broccoli, regular Cabbage, Romaine lettuce, Brussels sprouts, Spinach, Tomatoes, Celery, Watermelon, Green Beans |
| Vitamin E: Major Anti-oxidant | Legumes, some leafy green vegetables |
| Zinc: For DNA synthesis, cell division, growth, healing, etc. | Spinach, Parsley, Romaine lettuce, Summer squash, Loose-leaf lettuce, Beans in general |
| Courtesy of the National Garden Bureau | |
