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How many times has you mom warned you about your diet? How many times has your doctor recommended you to include vegetables in the diet? Countless, right!! Though we all realize the numerous health benefits of vegetables, very few of us actually follow a diet that includes it. Fresh vegetables can help to get rid of numerous diseases such as heart disease and stroke, blood pressure, cancer, painful intestinal ailment called diverticulitis, cataract and macular degeneration and vision loss.

Apart from these, vegetables have a low fat and calories content, thereby minimizing the problem of excessive weight or obesity.

Vegetables have a rich content of nutrition, right from protein, vitamins, potassium, phosphorus, magnesium, calcium to selenium, iron, manganese, copper and zinc. A high vegetable diet definitely assures a relief from all the major and minor problems of the body. According to experts, people consuming greater amounts of vegetables in their diet are high on energy and feel less lethargic or stressed out. The nutrition provided, helps body perform all the activities, by providing the body cells and organisms, all the necessary requisites for supporting life. To know more about the nutrition content in vegetables, browse through the table below.

Nutritional Value of Vegetables

Item	Serving	Fat	Fiber	Prot.	Carb.	Sod.
Asparagus	3 med. spears	0	1g	1g	2g	1mg
Beans, Kidney	1 cup	1.5	45g	43g	110g	44mg
Beans, Lima	1 cup	1g	33g	38g	113g	32mg
Beans, Snap	1 cup	0	3.5g	2g	8g	6.5mg
Beans, Soy	1 cup	17g	11g	33g	28g	38mg
Broccoli	1 bunch	2g	18g	18g	32g	164mg
Brussels Sprouts	1 sprout	0	0.5g	0.5g	1.5g	4.5mg
Cabbage	1 med	2.5g	21g	13g	49g	163mg
Carrot	1 med.	0	2g	0.5g	6g	21mg
Cauliflower	1 med.	1g	14g	11g	30g	172.5mg
Cucumber	1 med.	0	2g	2g	8g	6mg
Garlic	1 clove	0	0	0	1g	0.5mg
Mushrooms	1 cup sliced	0	1g	1.5g	3.2g	2.8mg
Onion	1 med.	0	2g	1g	9.5g	3mg
Peas	1 cup	0.5	7g	8g	21g	7mg
Potato	1 med.	0	2g	2.5g	22g	7mg
Radish	1 med.	0	0	0	0	1mg
Spinach	1 bunch	1	9g	9.5g	12g	268.5mg
Tomato	1 med.	0.5g	1.5g	1g	5.5g	11mg

Vegetables Contain Vitamins: Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. So, check out vitamins in vegetables and get a complete knowledge as to which vegetable contains what kind of vitamin.

Here is a list depicting vegetables containing vitamins:

Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper

Vitamin B1 (thiamine): peas and avocado

Vitamin B2 (riboflavin): avocado

Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.

Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots

Vitamin B6 (pyridoxine): avocado, peas, potatoes and carrots

Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper

Vitamin B12: none

Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato

Vitamin D: mushrooms

Vitamin E: none

Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale