Vitamins

Vitamins and minerals will boost your immune system and help support the growth and development needed for optimum health. Fat soluble vitamins that can be stored in the body include: A, D, E and K. Water soluble vitamins which cannot be stored in the body include: C and the B complex; B6, B12, folate, niacin and riboflavin. As these vitamins cannot be stored in the body, it’s important to remember that you will need to take these vitamins often, whether in food or as a supplement.

The following charts which are both interesting and informative, detail both vitamin and nutritional value of vegetables and fruits, as well as specific food remedies for ailments and maintenance of good overall health.


Vitamin and Mineral Content from Vegetables

VegetableVitaminsNutritional Value
AsparagusA, B, C, E, KCarbs, Fibre, Potassium, Magnesium, Calcium, Phosphorus
BroccoliA, B, C, E, KFibre, Potassium, Calcium
Brussel sproutsA, B, C, E, KCarbs, Fibre, Potassium
CabbageA, B, C, E, KCarbs, Fibre, Potassium, Calcium
CarrotA, CCarbs, Fibre, Potassium, Calcium
CauliflowerC, KCarbs, Fibre Potassium
FennelCCarbs, Fibre, Calcium, Iron
French beans A, B, C, KCarbs, Fibre, Potassium, Calcium, Iron, Phosphorus
GingerB, CCarbs, Potassium, Phosphorus
ArtichokeA, B, C, KCarbs, Fibre, Potassium, Magnesium, Calcium, Phosphorus
LeekA, B, C, KCarbs, Potassium, Calcium
OkraA, B, C, ECarbs, Fibre, Potassium, Calcium
OnionCCarbs, Potassium, Fibre
PeasB, C, KCarbs, Fibre, Potassium, Magnesium, Calcium, Iron
Pepper A, CCarbs, Fibre, Potassium, Calcium, Phosphorus
PlantainB, CCarbs, Fibre, Potassium, Calcium
PlantainB, CCarbs, Fibre, Potassium, Calcium
PotatoCCarbs, Fibre, Potassium
SpinachA, B, C, E, KCarbs, Fibre, Potassium, Magnesium, Calcium, Iron
SwedeCCarbs, Fibre, Potassium, Calcium
Sweet potatoA, CCarbs, Fibre, Calcium, Iron
SweetcornA, CCarbs, Fibre
TomatoA, B, C, KCarbs, Fibre, Potassium, Magnesium, Phosphorus

Vitamin and Mineral Health from Vegetables

Vitamin A
Counteracts night blindness, builds resistance to respiratory infections, and promotes growth of teeth, bones and hair. [Carrot, asparagus, spinach, cabbage, sweet potato.]

Vitamin B3 [Niacin]
Essential for sex hormones, increases energy, aids nervous system, helps digestion and prevents migraines. [Spinach, french beans, cabbage, broccoli.]

Vitamin B5 [Pantothenic acid]
Aids in healing wounds, fights infection, strengthens immune system, builds cells. [Spinach, french beans, cabbage, broccoli.]

Vitamin C [Ascorbic acid]
Helps body to absorb calcium, helps form collagen, heals wounds, aids immune system. [All incl. Vitamin C except aubergine and courgette.]

Vitamin E
Anti-coagulant and helps with anti-aging. [Asparagus, broccoli, brussel sprouts, okra, spinach.]

Vitamin K
Assists the coagulation of blood. [Asparagus, broccoli, brussel sprouts, cabbage, cauliflower, french beans, artichoke, leek, peas, spinach, tomato.]

Fibre
Essential for digestion and bowel movement. [Potato, carrot, pepper, sweet potato, sweetcorn.]

Carbohydrate
Required for slow release energy. [Potato, carrot, pepper, sweet potato, sweetcorn.]

Potassium
Regulates body’s water balance, aids muscle function, helps dispose of body waste, supports as an allergy treatment. [Artichoke, asparagus, cauliflower, tomato.]

Magnesium
Essential for nerves and muscle functioning, known as an anti-stress mineral, improves cardiovascular system. [Cabbage, okra, aubergine.]

Calcium
Protects and builds bones and teeth, aids blood clotting and buffers acid in the stomach. [Broccoli, cabbage.]

Iron
Aids growth, promotes immune system, prevents fatigue, essential for metabolism of reproduction of haemoglobin. [Cabbage, spinach brussel sprouts, french beans, peas, sweet potato.]

Phosphorus
Needed for formation of bones, teeth and nerve impulse transfer, assimilates niacin present in every body cell. [Asparagus, french beans, okra, onion, tomato.]

Vitamin and Mineral Content from Fruits

FruitVitaminsNutritional Value
AppleA, CCarbs, Fibre, Potassium
AvocadoA, B, C, EFibre, Potassium, Iron
BananaA, B, CCarbs, Fibre, Potassium
CherriesA, CCarbs, Fibre, Potassium
FigA, B, C, ECarbs, Fibre, Potassium, Sodium, Calcium, Iron
GrapesA, CCarbs, Fibre, Carbs, Potassium
Kiwi FruitA, CCarbs, Fibre, Potassium
LemonA, CFibre, Potassium, Calcium, Iron
LycheesB, C, E, KCarbs, Fibre, Potassium, Iron
MangoA, B, C, ECarbs, Fibre, Potassium
MelonA, CCarbs, Fibre
OrangeA, CCarbs, Fibre, Potassium, Calcium
PapayaA, B, C, ECarbs, Fibre, Potassium, Iron
Passion fruitA, C, EFibre, Potassium, Iron
PeachA, B, C, EFibre, Potassium
PearA, C, ECarbs, Fibre, Potassium
PersimmonA, B, CCarbs, Fibre, Potassium
PineappleA, CCarbs, Fibre
PlumA, CCarbs, Fibre, Potassium
PomegranateB, C, ECarbs, Fibre, Potassium
RaspberriesA, CFibre, Potassium
StrawberriesA, CCarbs, Fibre, Potassium, Iron

Vitamin and Mineral Health from Fruits

Skin and Eyes [Vitamin A]
Melons, mango, plum, peach

Teeth [Vitamin C]
Orange, grapefruit, melon, strawberry, peach, raspberry, kiwi, apple

Bones [Vitamin C]
Orange, grapefruit, melon, strawberry, kiwi

Strong Bones [Calcium], [Helps prevent osteoporosis] [Vitamin K]
Lychee

Intestines [Vitamin B3 Niacin]
Pineapple, papaya, grape, cherry, pear

Infection [Vitamin C]
Orange, grapefruit, melon, strawberry, raspberry, peach, guava

Heart [helps prevent disease] [Vitamin K], Rhythm [Potassium]
Lychee, banana, kiwi, grape, plum, avocado

Hair
Avocado
Healing
Lychee
Detox/Liver
Pear, lemon
Cancer Preventing
Orange, grapefruit, melon, strawberry
Blood
Fig, date
Circulation/Cholesterol reducing
Kiwi
Disinfectant/Cleansing wounds and sores
Papaya

You may also be very interested in checking out KuKu London’s Alkaline and Acidic Foods post, here on this website. The post is FAB and very informative!


Posted in Health and Nutrition

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