Vitamin A

 Carrot 

Nutrition

• 25 calories
• 6 grams of carbohydrates
• 2 grams of fiber
• 3 grams of sugar
• 0.5 grams of protein

Carrots are a great source of important vitamins and minerals. A half-cup can give you up to:

• 73% of your daily requirement of vitamin A
• 9% of your daily vitamin K
• 8% of your daily potassium and fiber
• 5% of your daily vitamin C
• 2% of your daily calcium and iron

Health Benefits of Carrots

Carrots are good for your eyes. This is probably the best-known carrot superpower. They're rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.

They can lower your risk of cancer. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. They help your heart. First, all those antioxidants are also good for your heart. Second, the potassium in carrots can help keep your blood pressure in check. And third, they have fiber, which can help you stay at a healthy weight and lower your chances of heart disease.

They boost your immune system. The vitamin C in carrots helps your body build antibodies that defend your immune system. Vitamin C also helps your body take in and use iron and prevent infections.

They can help with constipation. If you’re having trouble going to the bathroom, try munching on some raw carrots. With their high fiber content, they can help ease constipation and keep you regular.

They can help control diabetes. People with diabetes are advised to load up on non-starchy vegetables, including carrots. The fiber in carrots can help keep blood sugar levels under control. And they’re loaded with vitamin A and beta-carotene, which there’s evidence to suggest can lower your diabetes risk.

They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.

Sweet potatoes

 Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease & help to protect against certain types of cancers & may help prevent vision loss and improve eye health.

One cup (200 grams) of baked sweet potato :

Nutrition facts

The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5Trusted Source):

Calories: 86

Water: 77%

Protein: 1.6 grams

Carbs: 20.1 grams

Sugar: 4.2 grams

Fiber: 3 grams

Fat: 0.1 grams

Vitamins and minerals

Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. The most abundant vitamins and minerals in this vegetable are 

1. Pro-vitamin A. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. Just 3.5 ounces (100 grams) of this vegetable provides the recommended daily amount of this vitamin.
2. Vitamin C. This antioxidant may decrease the duration of the common cold and improve skin health.
3. Potassium. Important for blood pressure control, this mineral may decrease your risk of heart disease.
4. Manganese. This trace mineral is important for growth, development, and metabolism.
5. Vitamin B6. This vitamin plays an important role in the conversion of food into energy.
6. Vitamin B5. Also known as pantothenic acid, this vitamin is found to some extent in nearly all foods.
7. Vitamin E. This powerful fat-soluble antioxidant may help protect your body against oxidative damage.

Broccoli Nutrition Facts

 one cup (91g) of raw chopped broccoli gives

1. Calories: 31
2. Fat: 0.3g
3. Sodium: 30mg
4. Carbohydrates: 6g
5. Fiber: 2.4g
6. Sugars: 1.5g
7. Protein: 2.5g

Broccoli is bursting with vitamins and minerals. It's an excellent source of immune-boosting vitamin C, providing over 81mg, or about 135% of your daily needs. It is also an excellent source of vitamin K, important in bone health and wound healing. You'll consume 116% of your daily recommended intake in a one-cup serving of broccoli. It's also a very good source of the B vitamin folate, and a good source of vitamin A, manganese, potassium, and other B vitamins. For a vegetable, broccoli has a significant amount of protein, 2.5 grams per one-cup serving. Consuming two cups of broccoli delivers nearly 0.5 grams of this anti-inflammatory fatty acid.

Spinach

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.It’s loaded with nutrients and antioxidants.

Nutrition facts

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

1. Calories: 23
2. Water: 91%
3. Protein: 2.9 grams
4. Carbs: 3.6 grams
5. Sugar: 0.4 grams
6. Fiber: 2.2 grams
7. Fat: 0.4 grams

Most of the carbs in spinach consist of fiber, which is incredibly healthy.It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.

Vitamins and minerals

Spinach is an excellent source of many vitamins and minerals, including :

Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.

Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.

Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.

Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.

Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.