Brightly colored vegetables contain an array of vitamins.
Improve your health more cheaply without the need for dietary supplements. Increasing the amount of fresh vegetables in your diet will add the vitamins naturally present in those plants to your body. The Centers for Disease Control (CDC), notes that vitamins from vegetables and fruits can help to fight and prevent chronic ailments.
Vitamin A
Bright orange vegetables A for protection against infection.
Keep your skin looking its best and help protect against infections with vitamin A. This fat soluble vitamin remains stored in the liver, meaning that you do not need to eat vegetables with vitamin A daily. The recommended daily allowance for vitamin A is between 700 and 900 micrograms. Look for bright orange vegetables to contain high amounts of vitamin A. These include: sweet potatoes, pumpkin, squash, carrots and kale.
B Vitamins and Folate
Dark, leafy spinach contains some of the B vitamins for improved metabolism and infection protection.
The B vitamin group consists of several vitamins which aid in metabolism and fighting and preventing infections, according to the American Dietetic Association's site: Eat Right. Within this group, vitamin B1, also known as thiamin, can be found in green peas. Riboflavin (B2) comes from dark, leafy green vegetables such as collard greens, spinach and kale. Look for niacin in beans and avocados. B6 comes from vegetables such as beans, nuts and baked potatoes. B12 does not present itself in significant amounts in vegetables, but it exists in milk and meat products. Folate (folic acid) helps to prevent birth defects and dark, leafy green vegetables, broccoli and avocados.
Vitamin C
Potatoes contain vitamin C which helps prevent scurvy.
Prevent scurvy, identified by bleeding gums and bruises which do not heal, by having adequate amounts of vitamin C in your diet. This vitamin dissolves in water, which means that excess becomes excreted in your urine. You must consume vitamin C daily to ensure you do not become deficient. Though more common in fruits, you can also find vitamin C in broccoli, potatoes, green peppers and leafy greens.
Vitamin D
Vitamin D can be made by your body or found in dried shiitake mushrooms.
Your body can make its own vitamins. Vitamin D comes from a reaction in the body when exposed to sunlight, but some people do not get ample sunlight to produce adequate amounts of this vitamin, which helps to absorb calcium from the intestine. For these people, getting vitamin D from food is an option. Aim for more than 10 micrograms daily of vitamin D found in dried shiitake mushrooms.
Vitamin E
Avocados E as well as the fat needed to help your body absorb this vitamin.
Like vitamin A, vitamin E is a fat soluble vitamin, with the extra stored in the liver. You need 15 milligrams of this vitamin daily. Look for it in vegetables such as sweet potatoes and avocado. It can also be found in dark, leafy green vegetables and vegetable oil. A deficiency of this vitamin negatively affects he reproductive system, possibly leading to sterility.
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