June is Fruit and Vegetable Month | List of Vitamins and Good Fruit and Vegetable Sources

 

June is fruit and vegetable month HOLLA! It's also the month of National Donut Day, Martini Day (on my birthday), and National Candy month, lol.

 

I'm going to highlight the fruits & veggies and here is a list of Vitamins with selected fruits and or vegetables only that are great sources of them.

 

Vitamin A /Beta-Carotene | 5000 IUs

Carrots, 1/2 cup: 13,418 IUs

Spinach, frozen, boiled: 11,458 IUs

Kale, frozen, boiled: 9,558 IUs

Carrots, 1 raw (7 1/2 inches): 8666 IUs

Cantaloupe, 1 cup: 5411 IUs

Papaya, 1 cup: 1532 IUs June is also National Papaya Month

Mango, 1 cup 1262 IUs

 

 

 

Biotin/B7 | 30 micrograms

Avocado: 2-6 micrograms 

Raspberries, 1 cup: 0.2- 2 micrograms
 

Clearly fruits and vegetables are not an ideal source of Biotin. Poultry, eggs, meat, and fish are.

 

 

Cobalamin/Vitamin B12 | 2.4 micrograms

Nada, therefore vegans must supplement. Sign up for private nutrition coaching to optimize your vegan diet!

 

 

Vitamin C/Ascorbic Acid | 75 mg

Red Bell Pepper, 1/2 cup chopped: 95mg

Kiwi, 1 fruit or 86 grams: 91mg

Strawberries, 1 cup: 85mg

Orange, 1 medium: 70 mg

Broccoli, 1/2 cup cooked: 50mg

 

 

Vitamin D | 600 IUs

Orange Juice that is fortified, 8 ounces: 100 IUs
That's is for fruits and veggies as a source of Vitamin D. 

 

 

Vitamin E | 15 mg

Tomato sauce, 1 cup: 3.5 mg

Apricots, dried, 1/2 cup: 2.8mg

Avocado, 1 fruit: 2.7mg

Swiss chard, boiled, 1/2 cup: 1.6mg

Blackberries, 1/2 cup: 0.8mg

 

 

Folate/B9 | 400 micrograms

Lentils, 1/2 cup: 179 micrograms

Chickpeas, 1/2 cup: 141 micrograms

Asparagus, 1/2 cup or 6 spears, 134 micrograms

Spinach, 1/2 cup: 131 micrograms

 

 

Vitamin K/Pylloquinone | 90 micrograms

Kale, 1 cup: 472 micrograms

Swiss chard, 1 cup: 299 micrograms

Parsley, 1/4 cup: 246 micrograms

Broccoli, 1 cup cooked: 220 micrograms

Spinach, 1 cup raw: 145 micrograms

Watercress, 1 cup: 85 micrograms

Green leaf lettuce, 1 cup: 42 micrograms

 

 

Niacin/B3 | 14 mg "Niacin Equvalents" NE

Lentils, 1 cup: 2.1 mg

Lima beans, 1 cup cooked: 0.8 mg

Coffee, brewed 1 cup: 2 mg

 

 

Coffee is not a vegetable but as you can see vegetable sources of Niacin are limited. Grains and meats provide more niacin. Limed grains make niacin more bioavailable, however.

 

 

Pantothenic Acid/B5| milligrams 

Avocado, 1/2 medium: 1.0mg

Sweet potato, 1/2 cup: 1.0 mg

Lentils, 1 cup: 0.63mg

Split peas, 1/2 cup: 0.58mg

White mushrooms, 1/2 cup: 0.52 mg

Orange, 1 whole 0.30 mg

 

 

Pyridoxine/B6 | 1.3 milligrams

Potato, 1 medium: 0.70 mg

Avocado, 1 medium: 0.52 mg

Spinach, cooked 1 cup: 0.44 mg

Banana, 1 medium: 0.43 mg

Dried plums, 1 cup: 0.36 mg

 

 

Riboflavin/B2 | 1.1 milligrams

Broccoli, 1/2 cup chopped: 0.1 mg

Asparagus, 6 spears: 0.13 mg

Spinach, 1/2 cup: 0.6 mg

Sun-dried tomatoes, 1 cup: 0.285mg

Mushrooms, 1/2 cup : 0.23mg

 

 

Thiamin/B1 | 1.1 milligrams

Lentils, 1/2 cup: 0.17mg

Green split peas, 1/2 cup: 2.1mg

Cantaloupe, 1/2 small: 0.11 mg

Orange, 1 fruit: 0.11 mg

 

 


Okay! There is a list of essential vitamins and fruits and vegetables that contain those vitamins.

 

Of course, these fruits and vegetables will have more than only these vitamins. Likewise, there are more than just fruits and vegetables that provide these vitamins. Many whole grains are better sources of B vitamins and animal proteins pack a nutritional punch as well. 

 

Maybe another post for another time :). 

 

Hopefully this jump starts some menu planning for you or inspires a recipe even?

 

If you're struggling on ways to get more fruits and vegetables maybe you'd be a great private nutrition coaching client.

 

Another option? Sign up for one of my four meal plans! You'll get 3 or 5 day meal plans sent to your inbox each week, and yes they are loaded with fruits and vegetables!

 

 

 

 

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