Vitamin and minerals rich vegetables and fruits


Vitamins and minerals are vital for living. They are necessary to perform various functions and to protect your body from several diseases. Vitamins are the essential elements made up of organic acids, these are not synthesized by your body except vitamin D. They are categorized into water-soluble vitamins (eight vitamin B) and fat-soluble vitamins (vitamin A, D, E and K). A particular amount of vitamin must be included in your diet to live a healthy life. There are a variety of foods that are rich in vitamins such as whole grain, legumes, beans, broccoli, celery, dairy products and fish, etc. However, water, rocks and various foods are major sources of minerals. In this article, we are going to list out some of the vitamin and minerals rich fruits and vegetables.


Vegetables and fruits are rich sources of vitamins, below is the list of some of the vegetables that are high in vitamins.


Broccoli is a magical vegetable rich in vitamin K, C, folate, fiber and potassium. The anti-oxidants rich vegetable, beneficial to build collagen for bones and tissues, helps in healing of wounds.


Spinach is a vitamin-packed vegetable, it consists of vitamin B6, B9, vitamin E, vitamin C, carotenoids, vitamin K, folic acid, calcium, magnesium, potassium and iron. Spinach is helpful against high blood pressure and heart diseases.

Sweet potato

One baked sweet potato comprised of high quantity of vitamin A, vitamin C, beta carotene, B5 and magnesium. It contains fiber, anti-oxidant and anti-inflammatory agents which help to boost your immunity, regulate digestion, reduce inflammation and treat various diseases.


Beans are rich in vitamin A, B1, B9, copper, iron, manganese, phosphorous, copper, magnesium, potassium and various other vitamins and minerals. It is a beneficial antioxidant, protects from heart diseases, cancer risk, diabetes and many more.


Avocado is a great source of minerals and vitamins, the fruit is rich in vitamin C, E, K, B1, B2, B6, A, folate, pantothenic acid, potassium, magnesium, lutein, beta-carotene and omega-3 fatty acids. It is very beneficial for bones, protects from heart diseases, reduces cholesterol and contains powerful antioxidants.


Apple is packed with vitamins and minerals such as vitamin A, B1, B2, B6, C, folate is an excellent antioxidant, decrease the risk of cancer, diabetes and various heart diseases.


Banana is also called as athlete fruit or happy fruit due to its high amount of vitamins and minerals. It contains vitamin A, B1, B2, B6, C, K, manganese, potassium, dietary, fiber, protein, magnesium, folate. It has a lot of health benefits such as protecting from heart diseases, helps digestion, fights against anemia, relieves stress and protects against osteoporosis.


Blackberries are rich in vitamin C, A, K, B1, B2, B6, fiber, manganese and folic acid. They are helpful in brain functioning, oral health, anti-cancerous and skin rejuvenation.

Eat healthy food to maintain a healthy and luxurious lifestyle. There are so many more fruits and vegetables out there which protect you from severe health issues and help you to stay beautiful and young.