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VEGETABLES
At least 6 servings of at least 2 different colored veg/day for the Mediterranean diet — 66 options are shown below


Vegetables do not contain vitamin B12 or D3 (cholecalciferol), omega-3 fat EPA and DHA, heme iron; and contain very little, if any, zinc, iodine

Leafy greens — for vitamin K, beta-carotene, folate, fiber, iron, calcium, magnesium, antioxidants

Cruciferous veg — for vitamins C & K, folate, fiber, calcium, glucosinolates (anti-cancer compounds)

Alliums — for vitamins C & B6, fiber, manganese, selenium, and allicin, which has antimicrobial, antioxidant, and anti-inflammatory properties

Nightshades — for vitamins C and A (from lycopene), potassium, and fiber

Root veg — for vitamin A (carrots), folate, potassium, fiber, and nitrates (beets)

Leguminous veg — for protein, fiber, iron, folate, magnesium, potassium

Gourds — for vitamin C, potassium, fiber, vitamin A (pumpkin)

Starchy veg — for complex carbs, potassium, vitamin C, vitamin B6, fiber

Stem veg — for fiber, vitamin C, vitamin B9 & K, potassium, antioxidants

Sea veg — for iodine, iron, calcium, magnesium, fiber

Fungi — for B vitamins, selenium, potassium, ergothioneine (an antioxidant), fiber