We need vitamins in small quantities for healthy living and staying fit. Vitamins are required to regulate body metabolism and tissue building. Requirement of vitamins increases with the increase in age. Insufficient amount of vitamins in the body results in vitamin deficiency diseases. There are fat-soluble and water-soluble vitamins.

Fat Soluble Vitamins: Vitamin A, D, E, and K (ADEK) are fat-soluble vitamins. That means, surplus consumption of these vitamins gets deposited in body fat and therefore daily consumption of these vitamins are not required.

Water Soluble Vitamins: Vitamin B and C are known water-soluble vitamins. Body cannot store water soluble vitamins such as vitamin B and Vitamin C and therefore any surplus amount is eliminated from body through urine. Daily consumption of these vitamins is essential to stay healthy and young. Water-soluble vitamins may get destroyed while cooking. Hence vegetables containing vitamin B and Vitamin C must be cooked by steaming or grilling rather than by boiling or deep frying.

Vitamin A: Vitamin A is also known as Retinol. It is essential for eye health. It also strengthens body’s natural immune system. Vitamin A is also essential for tissue building, and skin health. Vitamin A deficiency results in night blindness, and drying of skin and eyes. Among popular root vegetables, carrots and sweet potatoes are found to have large amounts of vitamin A. Among gourds and melons, winter squashes such as butternut squash and pumpkins are rich in vitamin A. Among popular leafy vegetables, kale and spinach are found to be excellent source of vitamin A.

Excellent Source of Vitamin A: A list of the vegetables that are rich source of vitamin A is given below:

Grape Leaves-27521 IU; Carrots-16706 IU; Broccoli Leaves-16000 IU; Sweet Potato-14187 IU; Baby Carrots-13790 IU; Lambs Quarters-11600 IU; Turnip Greens-11587 IU; Butternut Squash-10630 IU; Dandelion Greens-10161 IU; Kale Leaves-9990 IU; Mustard Spinach-9900 IU; English Spinach-9377 IU; Romaine Lettuce-8710 IU; Poke/Pokeberry Shoots-8700 IU; Pumpkin-8513 IU; Parsley-8424 IU; Winged Bean Leaves-8090 IU; Malabar Spinach-8000 IU; Dill Weed-7718 IU; Drumstick Leaves-7564 IU; Lettuce-Red Leaf-7492 IU; Lettuce-Green Leaf-7405 IU; Garden Cress-6917 IU; Cilantro/Coriander Greens-6748 IU; Fenugreek Leaves-6450 IU; Beet Greens-6326 IU; Swisschard-6116 IU; Chicory Greens-5717 IU; Laver Seaweed-5202 IU; Collard Greens-5019 IU; Colocasia Leaves-4825 IU; Pak Choi-4468 IU; New Zealand Spinach-4400 IU; Chives-4353 IU; Peppermint Leaves-4248 IU; Borage-4200 IU; Spearmint Leaves-4054 IU; Dock-4000 IU and Young Green Onion Tops-4000 IU

Moderate Source of Vitamin A: A list of the vegetables that are moderate source of vitamin A is given below:

Sweetpotato Leaves-3778 IU; Fireweed Leaves-3598 IU; Celtuce-3500 IU; Butterhead Lettuce-3312 IU; Watercress-3191 IU; Sweetpepper Red-3131 IU; Scotch Kale-3100 IU; Mustard Greens-3024 IU; Broccoli Flowers-3000 IU; Amaranth-2917 IU; Arugula-2373 IU; Endive-2167 IU; Pumpkin Flowers-1947 IU; Pumpkin Leaves-1942 IU; Chrysanthemum Leaves-1870 IU; Bittergourd Leafy Tips-1734 IU; Leeks-1667 IU; Orange Tomatoes-1496 IU; Cowpeas Pods-1369 IU; Hubbard Squash-1367 IU; Purslane-1320 IU; Green Chilli Peppers-1179 IU; Plantains-1127 IU; Red Cabbage-1116 IU; Mangoes-1082 IU; Jalapeno Peppers-1078 IU and Savoy Cabbage-1000 IU

Poor Source of Vitamin A: Among the studied vegetables, mushrooms and seaweeds were found to be poor sources of vitamin A. Popular vegetables such as Onions, Potatoes, Garlic, Ginger, Radishes, Turnips, Shallots, Artichokes and Cauliflowers were also poor source of vitamin A. The presence of vitamin A in vegetables such as Calabash Gourd Flowers, Cassava, Rutabagas, Sweet Onions, White Sweet Corn, Sesbania Flowers, Salsify/Vegetable Oyster, Parsnip, Celeriac, Cardoon, Wax Gourd/Chinese Preserving Melon, Yellow Tomatoes, Breadfruit, and Indian Squash/Navajo was negligible.

Vitamin B Complex: Vitamin B complex contains Vitamin B1 (thiamine), B2 (riboflavin), B3 (Niacin or Nicotinic acid), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (biotin), B9 (Folate/Folic acid) and B12 (Cobalamin).

Vitamin B1: Vitamin B1 is also known as Thiamine. It is essential for proper functioning of muscular and nervous systems. It also facilitates fatty acid production in the body and is essential for energy production within the body. Its deficiency disorder is called Beriberi, major symptoms of which is improper functioning of muscular and nervous systems.

Vegetables Rich in Thiamine or Vitamin B1: Following vegetables are found to be a rich source of Vitamin B1.

Winged Bean Leaves-0.833 mg; Cowpeas Leafy Tips-0.354 mg; Green Peas-0.266 mg; Drumstick Leaves-0.257 mg; Enoki Mushrooms-0.225 mg; Spirulina Seaweed-0.222 mg; Colocasia Leaves-0.209 mg; Jerusalem Artichoke-0.2 mg; Garlic-0.2 mg; Okra/Lady’s Finger-0.2 mg; White Sweetcorn-0.2 mg; Okra/Lady’s Finger-0.2 mg; Dandelion Greens-0.19 mg; Bittergourd Leafy Tips-0.181 mg; Lambsquarters-0.16 mg; Sweetpotato Leaves-0.156 mg; Yellow Sweetcorn-0.155 mg; Cowpeas Pods-0.15 mg; Maitake Mushrooms -0.146 mg; Asparagus Spears-0.143 mg; Acorn Squash-0.14 mg; Brussels Sprouts-0.139 mg; Fava Beans/Broad Beans-0.133 mg; Chrysanthemum Leaves-0.13 mg; Oyster Mushrooms-0.125 mg; Yam-0.112 mg; Kale Leaves-0.11 mg; Breadfruit-0.11 mg; Yardlong Bean-0.107 mg and Jackfruit-0.105 mg

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Poor Sources of Thiamine: Among the studied vegetables, following were found to be poor sources of thiamine: Purslane, Onions, Orange Tomatoes, Arugula, Tomatillos, Baby Zucchini, Pumpkin Flowers, Iceberg Crisphead Lettuce, Sweet Onions, Yellow Tomatoes, Dock, Grape Leaves, Napa Cabbage, New Zea Land Spinach, Pak Choi, Swisschard, Jalapeno Peppers, Bitter Gourd Pods, Wax Gourd/Chinese Preserving Melon, Turnips, Spaghetti Squash, Fireweed Leaves, Beets, Young Green Onion Tops, Baby Carrots, Calabash Gourd Flowers, Sweet Pepper Yellow, Epazote, Mangoes, Amaranth, Cucumber, Ginger Root, Papayas, Celery, Rhubarb Leafstalks, Cardoon, Butterbur or Fuki, Jicama/Yambean, Indian Squash/Navajo, Radicchio, Irishmoss Seaweed, Shiitake Mushrooms, Chanterelle Mushrooms, Nopales, Radishes, Fennel Bulb, and Agar Seaweed.

Vitamin B2 or Riboflavin: Vitamin B2 is also called Riboflavin. It is essential for eye health, skin health, hair health and energy metabolism. It is a powerful antioxidant vitamin. It also helps in the activation of Vitamin B6 and Vitamin B4. Major deficiency symptoms include swelling and redness of mouth, lips, tongue and skin. Another deficiency is anaemia due the decreased RBC (red blood cell) count.

Vegetables Rich in Riboflavin: Mushrooms and seaweeds are an excellent source of riboflavin. Vegetable greens like Moringa leaves and colocasia leaves are also good source of riboflavin. The list of the vegetables that are found to be rich in riboflavin is given below:

Drumstick Leaves-0.66 mg; Winged Bean Leaves-0.60 mg; Crimini Mushrooms-0.49 mg; Irishmoss Seaweed-0.47 mg; Colocasia Leaves-0.46 mg; Laver Seaweed-0.45 mg; Lambsquarters-0.44 mg; White Button Mushrooms-0.40 mg; Bittergourd Leafy Tips-0.36 mg; Grape Leaves-0.35 mg; Oyster Mushrooms-0.35 mg; Epazote-0.35 mg; Sweetpotato Leaves-0.35 mg; Spirulina Seaweed-0.34 mg; Poke/Pokeberry Shoots-0.33 mg; Dill Weed-0.30 mg; Fava Beans/Broad Beans-0.29 mg; Peppermint Leaves-0.27 mg; Dandelion Greens-0.26 mg; Garden Cress-0.26 mg; Maitake Mushrooms -0.24 mg; Wakame Seaweed-0.23 mg; Beet Greens-0.22 mg; Salsify/Vegetable Oyster-0.22 mg; Shiitake Mushrooms-0.22 mg; Chanterelle Mushrooms-0.22 mg; Morel Mushrooms-0.21 mg and Enoki Mushrooms-0.20 mg

Moderate Source of Riboflavin: The vegetables listed below are found to be moderate source of riboflavin.

English Spinach-0.19 mg; Spearmint Leaves-0.18 mg; Cowpeas Leafy Tips-0.18 mg; Cilantro/Coriander Greens-0.16 mg; Amaranth-0.16 mg; Malabar Spinach-0.16 mg; Fenugreek Leaves-0.15 mg; Kelp Seaweed-0.15 mg; Borage-0.15 mg; Chrysanthemum Leaves-0.14 mg; Asparagus Spears-0.14 mg; Cowpeas Pods-0.14 mg; Fireweed Leaves-0.14 mg; Green Peas-0.13 mg; Collard Greens-0.13 mg; Kale Leaves-0.13 mg; New Zealand Spinach-0.13 mg; Portabella Mushrooms-0.13 mg; Pumpkin Leaves-0.13 mg; Watercress-0.12 mg; Broccoli Flowers & Broccoli Leaves-0.12 mg and Chives-0.12 mg

Poor Sources of Riboflavin: Among the popular vegetables, Onions and Shallots, Sweet peppers/Bell peppers, Winter squashes, Ginger, Tomatoes and Potatoes were found to be poor sources of Riboflavin. Presence of riboflavin in other vegetables such as Cucumber, Fennel Bulb, Yam, Rhubarb Leafstalks, Leeks, Cardoon, Turnips, Savoy Cabbage, Breadfruit, Scallop Squash, Jicama/Yambean, Radicchio, Papayas, Young Green Onion Tops, Iceberg Crisphead Lettuce, Taro/Colocasia Tuber, Agar Seaweed, Calabash Gourd Flowers, Knolkhol, and Butterbur Or Fuki were also found to be nil or negligible.

Vitamin B3 or Niacin: Vitamin B3 is also called Niacin or Nicotinic acid. It is essential for skin health, proper functioning of nerves, and digestion. It also reduces blood cholesterol level and therefore risk of heart attack. Deficiency disorder is called Pellagra. Deficiency symptoms include rashes on the skin, dementia and diarrhoea. The more severe case of the deficiency leads to death.

Vegetables Rich in Niacin: The vegetables listed below are found to be rich source of niacin.

Enoki Mushrooms-7.03 mg; Maitake Mushrooms -6.59 mg; Oyster Mushrooms-4.96 mg; Fireweed Leaves-4.67 mg; Portabella Mushrooms-4.49 mg; Chanterelle Mushrooms-4.09 mg; Shiitake Mushrooms-3.89 mg; Crimini Mushrooms-3.80 mg; White Button Mushrooms-3.61 mg; Winged Bean Leaves-3.47 mg; Grape Leaves-2.36 mg; Morel Mushrooms-2.25 mg; Fava Beans/Broad Beans-2.25 mg; Drumstick Leaves-2.22 mg and Green Peas-2.09 mg

Moderate Source of Niacin: The vegetables listed below are found to be moderate source of niacin.

Tomatillos-1.85 mg; Yellow Sweetcorn-1.77 mg; Peppermint Leaves-1.71 mg; White Sweet Corn-1.70 mg; Wakame Seaweed-1.60 mg; Dill Weed-1.57 mg; Serrano Peppers-1.54 mg; Colocasia Leaves-1.51 mg; Laver Seaweed-1.47 mg; Parsley-1.31 mg; Scotch Kale and Jerusalem Artichoke-1.30 mg; Jalapeno Peppers-1.28 mg and Red Chilli Peppers and Banana Peppers-1.24 mg

Poor Sources of Niacin: Among the studied vegetables, following were found to be poor sources of Niacin: Rhubarb Leafstalks, Cardoon, Savoy Cabbage, Radicchio, Radishes, Green Cabbage, Watercress, Shallots, Butterbur or Fuki, Jicama/Yambean, Indian Squash/Navajo, Sweet Onions, Iceberg Crisphead Lettuce, Onions, Cucumber and Agar Seaweed.

Vitamin B6: Vitamin B6 is also known as Pyridoxine. It is essential for fat metabolism and protein metabolism. It also helps in the production of RBCs and neurotransmitters. Vitamin B6 facilitates proper functioning of estrogen and testosterone hormones in the body. Deficiency symptoms include depression, improper functioning of immune system and sores in mouth.

Vegetables Rich in Vitamin B-6/Pyridoxine: The vegetables listed below are found to be rich source of pyridoxine.

Garlic-1.24 mg; Drumstick Leaves-1.20 mg; Bittergourd Leafy Tips-0.80 mg; Fireweed Leaves-0.63 mg; Hungarian Peppers-0.52 mg; Red Chilli Peppers and Serrano Peppers-0.51 mg; Jalapeno Peppers-0.42 mg; Grape Leaves-0.40 mg; Banana Peppers-0.36 mg; Shallots-0.35 mg; Jackfruit-0.33 mg; New Zealand Spinach, Plantains and Potatoes-0.30 mg; Sweetpepper Red, Shiitake Mushrooms and Yams-0.29 mg; Colocasia Tubers, Green Chilli Peppers and Salsify-0.28 mg; Lambsquarters and Kale-0.27 mg; Turnip Greens-0.26 mg and Dandelion Greens-0.25 mg

Poor Sources of Vitamin B-6: The vegetables listed below are found to be poor source of pyridoxine.

Among the studied vegetables, following were found to be poor sources of vitamin B-6: Celtuce, Fennel Bulb, Chanterelle Mushrooms, Bitter Gourd Pods, Towel Gourd, Iceberg Lettuce, Yambean, Calabash Gourd Flowers, Cucumber, Papayas, Wax Gourd, Spirulina Seaweed, Agar Seaweed, Rhubarb Leafstalks, Yardlong Bean, Endive, Kelp Seaweed, Wakame Seaweed, Fenugreek Leaves, Pumpkin Flowers, and Sesbania Flowers.

Vitamin B9 or Folate: It is also called Folic acid or Folate. It is essential for energy production from food. It helps in synthesis of nucleic acids and proper functioning of immune system and blood production by facilitating functioning of iron and increasing production of RBCs. It also helps in controlling amino acid metabolism.

Major deficiency symptoms include birth defects in new born babies, diarrhoea, hearing loss due to ageing, improper functioning of immune system, weakness, fatigue and headaches. Regular consumption of folic acid helps in slowing down progression of hearing loss with ageing; to prevent birth related defects in new born babies; for protection from cancer, heart diseases, depression and degeneration of body due to ageing; and to prevent memory loss and osteoporosis.

Vegetables Rich in Folate: All popular leafy vegetables such as spinach, parsley, kale, collard greens, chives and amaranth were found to be excellent source of folate. Popular seaweeds such as wakame, kelp, and irishmoss were also rich in folate content.

Epazote-215 µg; Wakame Seaweed-196 µg; English Spinach and Turnip Greens-194 µg; Irishmoss Seaweed-182 µg; Kelp Seaweed-180 µg; Chrysanthemum Leaves-177 µg; Mustard Spinach-159 µg; Parsley-152 µg; Dill Weed-150 µg; Fava Beans/Broad Beans-148 µg; Laver Seaweed-146 µg; Endive-142 µg; Kale Leaves-141 µg; Malabar Spinach-140 µg; Romaine Lettuce-136 µg; Collard Greens-129 µg; Bittergourd Leafy Tips-128 µg; Colocasia Leaves-126 µg; Peppermint Leaves-114 µg; Fireweed Leaves-112 µg; Chicory Greens-110 µg; Beets-109 µg; Chives and Spearmint Leaves-105 µg; Sesbania Flowers-102 µg and Cowpeas Leafy Tips-101 µg

Moderate Source of Folate: The vegetables listed below are found to be moderate source of folate.

  1. Arugula-97 µg
  2. Agar Seaweed and Amaranth-85 µg
  3. Grape Leaves-83 µg
  4. Garden Cress and Savoy Cabbage-80 µg
  5. Napa Cabbage-79 µg
  6. Butterhead Lettuce-73 µg
  7. Bittergourd Pods -72 µg
  8. Broccoli Flowers and Leaves-71 µg

Poor Sources of Folate: Among the studied vegetables, following were found to be poor sources of folate: Sweet Pepper Green, Butterbur Or Fuki, Spirulina Seaweed, Watercress, Green Tomatoes, Celeriac, Rhubarb Leafstalks, Towel Gourd/Dishcloth Gourd, Cucumber, Tomatillos, Cucumber, Calabash Gourd Flowers, Wax Gourd/Chinese Preserving Melon, Nopales, Garlic, Chanterelle Mushrooms, Sweet Potato Leaves, Fenugreek Leaves, Sweet Onions, Lettuce-Red Leaf, Shiitake Mushrooms, Morel Mushrooms, and Indian Squash/Navajo.

Vitamin B12: Vitamin B12 is also called Cobalamin. It helps in the synthesis of nucleic acids (DNA and RNA), RBCs and energy metabolism. Deficiency symptoms include loss of appetite, anaemia, constipation, and depression. It is sometimes used as a remedy for asthma, male infertility, heart disorders and cancer.

Vegetable Sources of Vitamin B 12: Among all the vegetables analyzed, only mushrooms are found to contain Vitamin B-12 in them. List of the mushrooms along with their Vitamin B 12 presence is given below:

  1. Crimini Mushrooms-0.1 Aug
  2. Portabella Mushrooms-0.05 Aug
  3. White Button Mushrooms-0.04 Aug

Vitamin C: Vitamin C is also known as ascorbic acid. It is a powerful antioxidant vitamin. Vitamin C helps in absorption of iron and calcium. It increases body’s natural immunity. Vitamin C deficiency results in a disease called scurvy. Major symptoms of scurvy are bleeding gum, joint pain, and hair loss.

Vegetables Rich in Vitamin C: Among popular vegetables, chilli peppers and bell peppers, broccoli and Brussels sprouts, dark leafy greens such as kale and spinach and drumstick were found to be rich in vitamin C content.

Green Chilli Peppers-242.5 mg; Sweet Pepper Yellow-183.5 mg; Red Chilli Peppers-143.7 mg; Drumstick Pods -141 mg; Poke/Pokeberry Shoots-136 mg; Parsley-133 mg; Mustard Spinach and Scotch Kale-130 mg; Sweetpepper Red-127.7 mg; Kale Leaves-120 mg; Jalapeno Peppers-118.6 mg; Malabar Spinach-102 mg; Broccoli Flowers and Leaves-93.2 mg and Hungarian Peppers-92.9 mg

Mushrooms and seaweeds were found to be a poor source of Vitamin C.

Vitamin D: Vitamin D is essential for bone health. Its deficiency results in rickets which is weakening of bones in children and softening of bones in adults. The deficiency also results in osteoporosis and muscle weakening in adults.

Vegetables Rich in Vitamin D: Among the analyzed vegetables, only mushrooms are found to contain Vitamin D. In other words, mushrooms are the only source of Vitamin D in vegetable kingdom.

  1. Maitake Mushrooms -1123 IU
  2. Chanterelle Mushrooms-212 IU
  3. Morel Mushrooms-206 IU
  4. Oyster Mushrooms-29 IU
  5. Shiitake Mushrooms-18 IU
  6. Portabella Mushrooms-10 IU
  7. White Button Mushrooms-7 IU
  8. Enoki Mushrooms-5 IU
  9. Crimini Mushrooms-3 IU

Vitamin E: Vitamin E is essential for strengthening body’s natural immune system and cardiovascular system. It is a powerful antioxidant vitamin and hence protects the body from heart diseases and cancer. Vitamin E deficiency results in weakening of muscular system and nervous system. Other deficiency symptoms include lack of coordination and balance.

Vegetables Rich in Vitamin E: Among popular vegetables, jalapenos, leafy vegetables such as cilantro, collard greens, spinach, swisschard and kale, winter squash and asparagus were found to be excellent source of vitamin E.

Jalapeno Peppers-3.58 mg; Dandelion Greens-3.44 mg; Turnip Greens-2.86 mg; Cilantro/Coriander Greens-2.5 mg; Taro/Colocasia Tuber-2.38 mg; Collard Greens, Radicchio, Chicory Greens-2.26 mg; English Spinach-2.03 mg; Colocasia Leaves-2.02 mg; Mustard Greens and Grape Leaves-2 mg; Swisschard-1.89 mg; Sweetpepper Red-1.58 mg; Kale Leaves, -1.54 mg; Beet Greens and Parsnip-1.5 mg; Butternut Squash-1.44 mg; New Zealand Spinach-1.42 mg; Fava Beans/Broad Beans-1.16 mg; Asparagus Spears-1.13 mg and Pumpkin-1.06 mg

Moderate Source of Vitamin E: The following vegetables are found to be a moderate source of Vitamin E.

Laver Seaweed, Watercress, Wakame Seaweed-1 mg; Leeks-0.92 mg; Mangoes-0.9 mg; Brussels Sprouts-0.88 mg; Agar Seaweed, Irishmoss, Kelp-0.87 mg; Parsley-0.75 mg; Garden Cress-0.7 mg; Banana Peppers, Serrano Peppers, Chilli Peppers-0.69 mg; Carrots-0.66 mg; Fennel Bulb-0.58 mg; Spring Onions/Scallions-0.55 mg; Spirulina Seaweed and Cowpeas Pods-0.49 mg; Knolkhol and Hungarian Peppers-0.48 mg; Jicama/Yambean-0.46 mg; Endive-0.44 mg; Arugula-0.43 mg and Snap Beans-0.41 mg

Poor Sources of Vitamin E: Among the popular vegetables, Shallots and Onions, Beets, Turnips and Radishes, Cucumber, Mushrooms, Mints, Tomatoes and Potatoes, Amaranth, Baby Zucchini, Broccoli, Drumstick, Spinach, Kale and Sweet peppers were found to be poor sources of vitamin E.

Presence of vitamin E in vegetables such as Calabash Gourd Flowers, Chrysanthemum Leaves, Dock, Fireweed Leaves, Fenugreek Leaves, Pumpkin Flowers, Pumpkin Leaves, Purslane, Sesbania Flowers, Sweet Potato Leaves, Winged Bean Leaves, Nopales, Indian Squash/Navajo,  Salsify/Vegetable Oyster, Poke/Pokeberry Shoots, Lambs Quarters, Epazote, Dill Weed, Celtuce, Cardoon, Borage, Butterbur Or Fuki, Bitter Gourd Pods, Bitter Gourd Leafy Tips, Wax Gourd/Chinese Preserving Melon, Cowpeas Leafy Tips, Yardlong Bean, Baby Carrots, and Acorn Squash was nil or negligible.

Vitamin K: Vitamin K is essential for blood clotting, and for preventing heart diseases, cancer, and osteoporosis. Vitamin K deficiency results in bleeding gums and bleeding nose.

Vegetables Rich in Vitamin K: All popular dark green leafy vegetables, such as parsley, swisschard, kale, spinach, collard greens, and cilantro were rich in vitamin K. Vegetables like chives, lettuce and brussels sprouts were also found to be good source of vitamin K.

Parsley-1640 µg; Amaranth-1140 µg; Swisschard-830 µg; Dandelion Greens-778 µg; Kale Leaves-705 µg; Garden Cress-542 µg; English Spinach-483 µg; Collard Greens-437 µg; Beet Greens-400 µg; New Zealand Spinach-337 µg; Cilantro/Coriander Greens-310 µg and Sweetpotato Leaves-302 µg

Moderate Source of Vitamin K: Following vegetables are found to be a moderate source of Vitamin K.

Chicory Greens-298 µg; Mustard Greens-258 µg; Radicchio-255 µg; Turnip Greens-251 µg; Watercress-250 µg; Endive-231 µg; Chives-213 µg; Spring Onions/Scallions-207 µg; Brussels Sprouts-177 µg; Young Green Onion Tops-156 µg; Lettuce-Red Leaf-140 µg; Lettuce-Green Leaf-126 µg; Arugula, Colocasia Leaves, Grape Leaves-109 µg; Romaine Lettuce-103 µg and Butterhead Lettuce-102 µg

Poor Sources of Vitamin K: Among the studied vegetables, sweet peppers, mushrooms and seaweeds, mints, squashes, yams and potatoes, sweet potatoes, tomatoes, onions and shallots, sweet corn, beets, radishes and turnips, ginger and garlic, drumsticks, spinach, kale, raw mangoes and papayas, and plantains were found to be poor sources of this vitamin. Vitamin K was absent in Jackfruit, Breadfruit, Knolkhol and Jerusalem artichoke also.

Other vegetables in which vitamin K was absent were Baby Carrots, Nopales, Cassava, Taro/Colocasia Tuber, Towel Gourd/Dishcloth Gourd, Jicama/Yambean, Rutabagas, Baby Zucchini, Broccoli Flowers, Broccoli Leaves, Calabash Gourd Flowers, Chrysanthemum Leaves, Dock, Fireweed Leaves, Fenugreek Leaves, Pumpkin Flowers, Pumpkin Leaves, Purslane, Winged Bean Leaves, Sesbania Flowers, Salsify/Vegetable Oyster, Poke/Pokeberry Shoots, Lambs Quarters, Epazote, Dill Weed, Celtuce, Cardoon, Borage, Butterbur Or Fuki, Bittergourd Pods, Bittergourd Leafy Tips, Wax Gourd/Chinese Preserving Melon, Cowpeas Leafy Tips, Yardlong Bean, Acorn Squash, and Indian Squash/Navajo.

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