Fresh fruits and vegetables are full of vitamins and minerals. The fruits and vegetables listed below are in order of highest to lowest content. The National Garden Bureau is the source of this summary.
Vitamin A, an antioxidant and immune system booster, is found in yellow-orange and dark green fruits and vegetables, such as carrots, spinach, red and green bell peppers, butternut squash, romaine lettuce, parsley, loose-leaf lettuces, and zucchini.
Vitamin B6 metabolizes protein and is found in spinach, beans, cauliflower, broccoli, bell peppers, parsley, zucchini, tomatoes, summer squash, romaine lettuce, beans, and eggplant
Vitamin C, an antioxidant said to strengthen the immune system and considered protection against cancer and cardiovascular disease, is present in red and green bell peppers, parsley, cauliflower, broccoli, cabbage, romaine lettuce, brussels sprouts, spinach, tomatoes, watermelon, and snap beans.
Vitamin E is an important antioxidant found in legumes such as peas, beans, and lentils, and some leafy greens.
Calcium, for strong bones and maintaining the pH balance of the blood, is found in parsley, broccoli, loose-leaf lettuces, snap beans, and cauliflower.
Iron, which carries oxygen to the cells, is found in parsley, spinach, butterhead lettuces, loose-leaf lettuces, garden peas, broccoli, snap beans, and tomatoes.
Magnesium, essential to the nervous system, is found in spinach, beet greens, broccoli, parsley, summer squash, cucumbers, snap beans, loose-leaf lettuces, tomatoes, and bell peppers.
Manganese, which metabolizes proteins and fats, is found in beans, peas, and lentils.
Potassium, which helps maintain fluid levels in the cells, is found in spinach, romaine lettuce, parsley, zucchini, radishes, loose-leaf lettuces, cauliflower, winter and summer squash, tomatoes, cucumbers, eggplant, snap beans, bell peppers, carrots, and broccoli.
Selenium, an antioxidant that protects the cells and strengthens immunity, is found in corn, legumes, and most vegetables grown in good soil.
Zinc, for DNA synthesis, cell division, growth, and healing, is found in spinach, parsley, romaine lettuce, summer squash, loose-leaf lettuces, and beans.