General Garden Info

Vegetable Vitamin and Mineral Chart

Vegetable Vitamin and 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

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