1. Potato 

A complex carbohydrate is an excellent source of Vitamin C, phosphorus, iron, thiamin, niacin and vitamin B6.  Also contains potassium and good source of energy.

2. Carrot 

Excellent source of carotene (which is converted into Vitamin A). Cooked carrots have more beta carotene than raw.  Source of Vitamin C & dietary fibre and B vitamins

3. Zucchini 

Excellent source of Vitamin C, dietary fibre, and folate.  Darker varieties also contain beta carotene

4. Celery 

Part of the carrot family, has small amounts of many vitamins and minerals, (not rich in one particular source)

5. Parsnip 

An excellent source of Vitamin C and niacin, also contains Vitamin E, potassium and dietary fibre

6. Onion 

Contain oligosaccharides (a type of complex sugar that is fermented in the large intestine), good source of vitamin C

7. Leek 

Contains iron, fibre, beta carotene, vitamin B, folate and vitamin C

8. Cabbage 

Excellent source of Vitamin C, food source of folate.  Contains Vitamin A. 

9. Peas 

Excellent source of vitamin C, and also contain some iron, niacin and zinc.  One of the best vegetable sources of fibre in particular insoluble fibre. Also contains potassium and has more protein than most vegetables.

10. Green Beans 

Rich in vitamin c and beta carotene (vitamin A), also a good source of fibre folate and iron.

11. Corn Kernels 

Corn is a good source of carbohydrate and energy as it is digested slowly.  It contains vitamin C, folate, fibre, niacin, thiamin & phosphorus (which is good for teeth and bones).

12. Tomato 

Excellent sources of Vitamin A, C and E. Contain valuable lyopene which is the red pigment and an effective antioxidant. Tomatoes also contain dietary fibre.