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| 5 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!