Vegetable Vitamin & Mineral Chart

This vegetable vitamin and mineral chart shows what vitamins and minerals you will get from which vegetables.

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 cellsParsley, Spinach, Butterhead lettuce, Loose-leaf
lettuce, Green peas, Broccoli, Green beans, Tomatoes
Magnesium:  Essential for nervous systemSpinach, Beet greens, Broccoli, Parsley, Summer
squash, Celery, Cucumber, Green beans, Loose-leaf lettuce, Tomatoes,
Sweet peppers
Manganese:  Needed to metabolize proteins and
Beans, Peas, Lentils
Potassium:  Maintains proper fluid levels in
Spinach, Celery, Romaine lettuce, Parsley,
Zucchini, Radishes, Loose-leaf lettuce, Cauliflower, Winter and Summer
squash, Tomato, Cucumber, Eggplant, Green beans, Sweet pepper, Carrots,
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
Carrots, Spinach, Red sweet pepper, Butternut
squash, Romaine lettuce, Parsley, Loose-leaf lettuce, Green pepper,
Vitamin B6:  Needed to metabolize proteinSpinach, Cauliflower, Broccoli, Sweet pepper,
Parsley, Zucchini, Tomato, Summer squash, Romaine lettuce, Beans,
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-oxidantLegumes, 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