Vitamins in typical vegetables

Vitamin A: Vitamin A is involved in the function of the eyes, helping to maintain vision in low-light conditions. It also plays a role in keeping the skin and mucous membranes healthy and supports the immune system. The recommended daily intake for adults is 850μg for men aged 18–29 and 65–74, 900μg for men aged 30–64, and 800μg for men aged 75 and older. For women, it is 650μg for ages 18–29 and 75 and older, and 700μg for ages 30–74.

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Top Vegetables Rich in Vitamin A:

1. Carrot (630μg)

2. Shungiku (380μg)

3. Spinach (350μg)

4. Garlic Chives (290μg)

5. Komatsuna (260μg)

6. Scallion (220μg)

7. Pumpkin (210μg)

8. Bok Choy (170μg)

9. Mizuna (110μg)

10. Broccoli (75μg) (per 100g edible portion)

Carrots contain the most Vitamin A, followed by leafy vegetables, pumpkin, and broccoli.

Vitamin C: Vitamin C is an essential nutrient for collagen synthesis, which supports skin elasticity and blood vessel strength. It also has strong antioxidant properties, working with Vitamin E to eliminate free radicals in the body. The recommended daily intake for adults is 100mg for both men and women.

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Top Vegetables Rich in Vitamin C:

1. Broccoli (140mg)

2. Cauliflower (81mg)

3. Bitter Melon (76mg)

4. Bell Pepper (76mg)

5. Snow Peas (60mg)

6. Shishito Pepper (57mg)

7. Mizuna (55mg)

8. Lotus Root (48mg)

9. Pumpkin (43mg)

10. Komatsuna (39mg) (per 100g edible portion)

Broccoli tops the list, with half a head providing more than enough Vitamin C for the day.

Vitamin E: Vitamin E is a powerful antioxidant that helps prevent the oxidation of cells and blood vessels, contributing to overall health. It also plays a role in maintaining reproductive function and protecting red blood cells from hemolysis. The recommended daily intake for adults is 6.0mg for men aged 18–49, 7.0mg for men aged 50–74, and 6.5mg for men aged 75 and older. For women, it is 5.0mg for ages 18–29, 5.5mg for ages 30–49, 6.0mg for ages 50–64, and 6.5mg for ages 65 and older.

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Top Vegetables Rich in Vitamin E:

1. Pumpkin (3.9mg)

2. Broccoli (3.0mg)

3. Garlic Chives (2.5mg)

4. Spinach (2.1mg)

5. Mizuna (1.8mg)

6. Shungiku (1.7mg)

7. Asparagus (1.5mg)

8. Scallion (1.4mg)

9. Shishito Pepper (1.3mg)

10. Okra (1.2mg) (per 100g edible portion)

Pumpkin and broccoli are particularly rich in Vitamin E, followed by spinach, mizuna, and other leafy greens.

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Vitamin K: Vitamin K is involved in blood clotting and helps strengthen bones, preventing osteoporosis. It is also known for reducing the risk of arterial calcification and atherosclerosis. The recommended daily intake for adults is 150μg for both men and women.

Top Vegetables Rich in Vitamin K:

1. Spinach (270μg)

2. Shungiku (250μg)

3. Komatsuna (210μg)

4. Broccoli (210μg)

5. Garlic Chives (180μg)

6. Scallion (170μg)

7. Mizuna (120μg)

8. Bok Choy (84μg)

9. Cabbage (79μg)

10. Okra (66μg) (per 100g edible portion)

Spinach, shungiku, and broccoli are high in Vitamin K.

Folate: Folate is crucial for DNA and protein synthesis and is closely related to cell growth. It is especially important for fetal development and is also believed to reduce the risk of heart attacks and strokes. The recommended daily intake for adults is 240μg for both men and women.

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Top Vegetables Rich in Folate:

1. Edamame (320μg)

2. Broccoli (220μg)

3. Spinach (210μg)

4. Asparagus (190μg)

5. Shungiku (190μg)

6. Mizuna (140μg)

7. Fava Beans (120μg)

8. Scallion (120μg)

9. Okra (110μg)

10. Komatsuna (110μg) (per 100g edible portion)

As the name "folate" suggests, leafy greens and green vegetables are rich in this nutrient.

Vegetables High in Multiple Vitamins: Broccoli and mizuna made it into the top 10 for all five vitamin categories. Spinach, komatsuna, and shungiku ranked in four categories. These vegetables, all of which are in season in winter, should be included in your diet to stay healthy during the colder months.