Although you know vegetables are very good for you,

like many busy people, you may not eat them as much as you should. Trying to get adequate vegetable nutrients by having a big meal every now and then, well, that doesnt work, Im afraid!

Our bodies cannot stockpile vitamins and vegetable nutrients, and then draw on them later on! However, if you grow your own veges, or at least some of your veges, you can have some of the nutrients your body needs every day. You need to eat vegetables daily to get all the vitamins, fibre, and minerals necessary for your good health.

Below are some of the vitamins and minerals contained in some of our delicous vegetables*

ALFAFA* sprouts provide only small amounts of most nutrients. Their dietary fibre contains substances called saponins which can remove cholesterol from the blood.

ARTICHOKES* Artichokes are a good source of vitamin C and thiamine and contain some dietary fibre, calcium, phosphorous, niacin and potassium.

ASPARAGUS* Asparagus is an excellent source of vitamin C, a good source of dietary fibre and also supplies the B-group vitamins thiamine and riboflavin, as well as potassium and iron.

BEANS* Green, French or string beans are a good source of vitamin C and provide some iron, other minerals and vitamins, as well as dietary fibre.

BEAN SPROUTS* Bean sprouts are a source of dietary fibre and contain some vitamin C.

BEETROOT* Beetroot is a good source of dietary fibre and contributes potassium and small quantities of other minerals and vitamins.

BROCCOLI* Broccoli is one of the most nutritious vegetables available. It is an excellent source of vitamin C, with 100g providing more than three times the daily requirement. It is also a good source of dietary fibre and potassium, and supplies useful quantities of iron, vitamin A, vitamin E and several of the B-complex vitamins.

BRUSSELSPROUTS* Brussel sprouts are an excellent source of vitamin C. They are also a good source of dietary fibre and potassium and supply iron as well as a selection of other minerals and vitamins.

CABBAGE* Cabbage is an excellent source of vitamin C, a good source of dietary fibre (including some valuable soluble fibres) and potassium and supplies small quantities of other minerals and vitamins. Red cabbage has almost twice the dietary fibre of regular cabbage.

CAPSICUMS* Capsicums are extremely high in vitamin C, with red capsicums having the most. Capsicums are also a source of vegetable nutrients, dietary fibre and many other vitamins and minerals. Red capsicums are rich in vitamin A. All varieties are low in kilojoules.

CARROTS* The carrot is an excellent source of vitamin A, a good source of dietary fibre and provides small quantities of minerals and vitamins.

CAULIFLOWER* Cauliflower is an excellent source of vitamin C, a good source of dietary fibre and provides small but worthwhile quantifies of various minerals and vitamins (including vitamin K).

CELERY* Celery provides small quantities of minerals, vitamins and dietary fibre.

CHINESE CABBAGE* Chinese cabbage is a good source of vitamin C and dietary fibre.

CHOKO* The choko provides some vitamin C and dietary fibre and small quantities of other vitamins and minerals.

CUCUMBERS* Cucumbers contain small amounts of dietary fibre, minerals and vitamins. They are very low in kilojoules.

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EGGPLANT* Eggplant provides small quantities of many vitamins and minerals as well as dietary fibre. It has no fat and is low in kilojoules.

LEEKS* Leeks are a good source of vitamin C and provide dietary fibre and small amounts of a number of other vitamins and minerals.

LETTUCE* Lettuce provides some potassium, carotene (in the dark green outer leaves), dietary fibre and small quantities of other minerals and vitamins. It has very few kilojoules.

ONIONS* Onions are a good source of vitamin C, B3 (niacin) and calcium.

PARSNIPS* Parsnips are an excellent source of vitamin C and a good source of dietary fibre and folic acid. They also contain some potassium, riboflavin, iron and niacin, and other vegetable nutrients.

PEAS* An excellent source of vitamin C and a good source of dietary fibre, folic acid and thiamine, peas are also a useful source of niacin, iron, zinc and protein.

POTATOES* Potatoes are a good source of complex carbohydrates, vitamin C and dietary fibre and supply good amounts of potassium, magnesium, niacin and thiamine. Their reputation for being `fattening' is quite undeserved. It's not the potatoes which are at fault, but the way they are cooked.

PUMPKIN* Although some varieties have been valued for their nutritious seeds, the flesh of pumpkin is also a rich source of carotene which is converted to vitamin A in the body. They are also good sources of vitamin C and provide dietary fibre and potassium, as well as some iron.

RADISH* Radish is an excellent source of vitamin C.

SHALLOTS & SPRING ONIONS* Shallots (spring onions) are a good source of vitamin C and provide small amounts of other vitamins, minerals and dietery fibre.

SNOW PEAS & SUGAR SNAP PEAS* Snow peas have about half the dietary fibre and iron of regular peas, but are still a worthwhile source. They also contain some protein and potassium, and are an excellent source of vitamin C and vegetable nutrients. Sugar snap peas are also an excellent source of vitamin C.

SPINACH* Spinach does have a high iron content, but it is most useful as a source of vitamin C and vitamin A. It is also a good source of potassium and is, contrary to common belief, quite low in sodium. By comparison, silverbeet, which is often mistakenly called `spinach', has much less vitamin A and does have a reasonably high level of sodium. It also has a much stronger flavour and coarser texture than true English spinach.

SQUASH* Squash are a good source of vitamin C and provide some dietary fibre as well as a selection of other vitamins and minerals. They are low in kilojoules.

SWEET CORN* Sweet corn is an excellent source of dietary fibre and complex carbohydrate. It is also a good source of iron and supplies small amounts of protein and many minerals and vitamins.

SWEET POTATOES* Nutritionally, the sweet potato is a good source of vitamin C and provides dietary fibre as well as folic acid, vitamin E and potassium when eaten with the skin on. It also contains some calcium, iron and phosphorous. The orange and yellow varieties are an excellent source of vitamin A.

TOMATOES* Tomatoes are an excellent source of vitamin C, a useful source of vitamin E with some vitamin A and dietary fibre.

TURNIPS* Turnips are an excellent source of vitamin C and a good source of dietary fibre.

ZUCCHINI* Zucchini are a good source of vitamin C, supply some dietary fibre and small quantities of many vitamins and minerals.

Happy Munching, Patrick!