Skip to main content

7 Vegetables With Vitamins and Minerals That Will Increase Your Energy

I am Muhammad Anjum — the writer, and the promoter. My words have touched millions over the past two decades through my diverse audience

7 Vegetables With Vitamins and Minerals That Will Increase Your Energy

There are many reasons to include more vegetables in your diet. You can get vitamins and minerals, protein, fiber, and so much more. Vegetables also come with low-calorie counts, making them an easy addition to any weight loss plan without feeling deprived. Here are 7 vegetables that you should be including in your diet if you want to increase your energy levels.

Section 1: The importance of vegetables

If you're trying to improve your energy levels, these are some of the main vegetables that can help.

1. Green vegetables

Greens like spinach, kale, and broccoli are low in calories and high in nutrients and minerals. If you're not sure which greens you like, try boiling them until tender for a simple way to cut down on calories

2. Mushrooms

Mushrooms are high in protein and fiber, making them a great source of amino acids. A study found that mushrooms can help improve blood sugar control in people with diabetes.

3. Spinach

Green and purple leaves are packed with vitamin C, potassium, fiber, and folate. Also, spinach can help protect against several types of cancer.

4. Garlic

This prolific bulb helps stimulate the production of digestive enzymes

7 vegetable sources of vitamin and minerals

1. Kale

Kale is high in vitamin A, C, folate, manganese, and beta carotene. It also has moderate levels of vitamin C, vitamin K, vitamin B6, vitamin B12, and vitamin E.

A study by the USDA found that cruciferous vegetables such as kale, collard greens, mustard greens, broccoli, and cabbage protect against some cancers and heart disease. Kale contains phytochemicals that are anti-inflammatory and anti-cancer, and reduce inflammation in the body.

People who ate 30 grams of raw kale per day had much lower levels of cortisol in their blood and lower levels of insulin. The phytochemicals in kale can reduce inflammation and also benefit your body's insulin sensitivity, which is one of the contributing factors to weight gain.

Nutrition facts and benefits

The key to getting the most from your vegetables is to choose the right ones. Most vegetables contain a significant amount of carbohydrates, so to improve your energy levels you need to choose those that are high in protein. A good example is an asparagus. This vegetable contains 8 grams of protein per serving and boasts high levels of lysine and glutamine.

Sliced Vegetables

Sliced Vegetables

If you choose to eat fewer carbs, you will feel fuller faster and have fewer cravings. Plant-based diets also tend to be lower in fat, making vegetables a good choice if you are trying to control your weight.

Scroll to Continue

1. Asparagus

The dark green asparagus spear is a great food choice when it comes to increasing energy levels. The unique shape of the spear is what makes asparagus an excellent source of protein.


Everyone knows about iron. It's what carries oxygen throughout our body. It's a key component to a healthy blood system. It's also a key nutrient for keeping our energy levels steady throughout the day. Why? Because a high amount of iron can actually make us feel tired.

The good news is that when we talk about high iron foods, we're talking about foods like beef, pork, chicken, and wild game. Most of the grains are also higher in iron. For example, oatmeal is a great source, but it's also high in fiber. We need fiber to be full, and we need it to stay full. A small amount is fine, but too much will actually make us feel fatigued.

Quinoa is a very popular grain that's high in iron. It's also high in fiber, so it's filling and keeps us full for a long time.

Vitamin A

Eating the right variety of fruits and vegetables is important, but it's especially important to make sure you are getting enough of vitamin A. Vitamin A is an important nutrient for skin and eyes, as well as maintaining your brain health.

Eating a diet rich in vitamin A can help boost your energy, improve your mood, and even improve your sleep, according to the American Academy of Sleep Medicine. Although most of us don't consume enough vitamin A in our daily diet, it's a nutrient we can include as a superfood for managing a cold.

Get more vitamin A by eating these foods in the form of supplements.


Although you should always take a multivitamin to ensure your body is getting all of the nutrients it needs, adding kale to your diet is another good way to get more of vitamin A.


Kirkland, WA, USA -- August 9, 2018 -- (HISPANICIZE WIRE) -- Photo courtesy of Latina Style Magazine

Potassium is one of the three electrolytes found in human body that help to regulate the fluid level in your body, including your blood. Low levels of potassium can lead to fatigue, muscle cramps, nervousness and other symptoms. Vegetables like sweet potatoes, squash, and tomatoes are high in potassium and are full of vitamins and minerals.

Alpha-Linolenic Acid

Alpha-Linolenic acid (ALA) is an essential omega-3 fatty acid found in fatty fish like salmon and sardines. You can also get ALA from flaxseed oil, walnuts, spinach, and mustard greens. ALA plays an important role in your body, and has been linked to improved cognitive function, better sleep, and lower levels of stress hormones.


Many people associate eating vegetables with being unhealthy and being gross. While this might be the case with many things, vegetables are one of the easiest and healthiest ways to add more energy into your diet. Vegetables are low in calories and high in nutritional content. Therefore, you can enjoy them without worrying about having enough energy to get through the day.

So what are you waiting for? Eat more vegetables and see if they improve your energy levels. If you do see a difference, then you can continue to increase the amount.

Read Next: How to Get More Energy All Day Long

Let us know what you think. If there’s a vegetable you’re not convinced about, feel free to leave a comment below and share your thoughts

Related Articles