Vitamins And Micronutrients in Vegetables And Fruit

Dietitians view vegetables and fruit as a source of vitamins  and micronutrients.

Meals are deprived without vegetables and fruit.

Healthy substances are available in vegetables and fruit, which are easily digestible.

Almost all vegetables and fruit contain vitamins to a greater or lesser degree, especially vitamins C and β-carotin.

In humans, β-carotin turns into vitamin A.

1-Vitamin C

A person requires 50-70 mg of vitamin C per day.

If you consume floury products, meat and cereals, you will feel the deficit of this vitamin right away, since these foods don’t contain it.

When you have vegetables and fruit in your meals, you don’t have to worry about the vitamin C and vitamin A deficit.

When you experience an increased need for these vitamins, you may consume vegetables and fruit the record holders in their content.

They will quickly help you overcome the lack of vitamins in your body.

If you eat 100 g of Brussels sprouts, especially in a stew with tomatoes, you will completely satisfy your daily dosage.

100 g of cabbage contains 120 mg of vitamin C, which will provide you with a daily norm.

There is a high vitamin C content in sweet pepper, especially in the red one.

100 g of red pepper contains 250 mg of vitamin C.

You can make salads with red pepper, tomatoes, onions, dill, parsley, which all contain vitamin C in large quantities as well.

Fruit and berries are also good sources of vitamin C.

READ : Sources of Vitamin C Other Than Citrus Fruits

2-Vitamin A

It is contained in all vegetables and fruit.

The requirement of vitamin A is 1.5-2.5 mg, or in β-carotin 3.0-5.0 mg.

Red carrots contain up to 9 mg of β-carotin, while red sweet pepper, parsley, dill, spring onions, lettuce, tomatoes, spinach, and sorrel contain up to 2 mg.

They can quickly make up for the lack of carotins in the body.

Fruit such as apricots, persimmon, and dog rose berries contain a half of the recommended amount of vitamin A in 100 g of the product.

Sea-buckthorn and garden ashberry contain a double daily recommended amount of β-carotin.

All vegetables and fruit contain micronutrients which necessary for humans.


Its daily recommended amount is 900 mg.

There’s a lot of calcium in dill, spinach, parsley, persimmon, But you shouldn’t eat less than 350 g of these products in order obtain the daily dosage of the microelement.

Calcium is digested by the body in the presence of vitamin E and vegetable fats.

It’s needed to support the normal condition of the bones and teeth.

READ : Calcium – Importance and Sources in a Vegan Diet


Phosphorus participates in metabolism.

Its daily requirement is 1500 mg.

Green peas, parsley and Brussels sprouts contain more phosphorus than any other vegetables.

Vegetables and fruit can’t satisfy completely the body’s need for phosphorus.

However, cooked dishes always contain vegetables and fruits, which partially satisfy the need for phosphorus

Potassium is necessary for the heart, first and foremost.

A daily requirement is 2500-5000 mg.

Vegetables and fruit have a high content of it compared to other products.

This record holders for this element are spinach 774 mg, potatoes 568 mg, sorrel 500 mg, black currant 372 mg, peaches 363 mg, mulberry 350 mg, bananas 348 mg of potassium in 100 g.

An important condition for a human body is balance of calcium and potassium.

Almost all vegetables have this balance, which is necessary for our body.


Magnesium is one of the most important micronutrients.

300-500 mg are required for the proper functioning of the nervous system, heart and vessels. 

Watermelons contain the highest magnesium content 224 mg in 100 g of the product.

You only have to eat 250 g of a watermelon to get the daily requirement.

Other vegetables and fruit also contain magnesium, but in lesser amounts.


Cuprum is a micronutrient necessary for blood formation.

The body requires 15 mg of it.

Vegetables and fruit can completely satisfy the need for it.

The highest cuprum content is found in spinach 3 mg, sorrel 2 mg, parsley (the root and greens) 1,9 mg, cauliflower 1,4 mg, yellow and red carrots 1,4 mg, and beet 1,4 mg.

Fruit contain even larger amount of cuprum: fresh dog rose berries contain 11 mg, bilberries 7 mg, peaches and cornel 4,1 mg, fig 3,2 mg, quince 3 mg, persimmon 2,5 mg, apples 2,2 mg, pears 2,3 mg.

This is not a complete list of vitamins and micronutrients contained in vegetables and fruit, but it allows us to understand the importance of their daily intake.

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