Vegetables are high in vitamins and minerals. Dark green and orange vegetables help protect against cancer of the throat and lungs. These vegetables contain beta-carotene, a pigment which is turned into vitamin A by the body. Foods high in beta-carotene can help prevent cancer. This group of vegetables includes carrots, winter squash, spinach, broccoli, sweet potatoes and kale.
Many vegetables are also high in vitamin C, and can help prevent cancer of the throat and stomach.
Those rich in vitamin C include peppers, cabbage, cauliflower, broccoli, Brussels sprouts, tomatoes and collard greens. Some vegetables are very good sources of the mineral iron. Iron is needed to build blood and provide energy. Too little iron in the diet can cause anemia. Iron is highest in spinach, peas, lima beans, black-eyed peas, beet greens and whole potatoes.