June 17 is Eat Your Vegetables Day; this is part of National Fresh Fruit and Vegetable Month, which aims to increase the consumption of fresh produce. This "holiday" has perfect timing with all the fresh produce that is growing nationwide. This year, Eat Your Vegetables Day falls on a Saturday, which allows you to hit up your local farmer's market to support local farming families in your community. 

On June 17, we should all strive to eat a full rainbow of vegetables to get as many vitamins and minerals as we can. And you don't have to crunch on raw vegetables to meet your quota. Veggies can be fun to incorporate into your favorite comfort foods. 

According to Choose My Plate, the average college aged adult needs 2.5 - 3 cups of vegetables per day. You can find all age groups here. They also define and give examples of cups of vegetables.

Below are vitamins and minerals found in vegetables.

Vitamin E

Vitamin E is an antioxidant, helps boost the immune system and prevents blood clotting. Vitamin E is found in green leafy vegetables.

Vitamin K

Vitamin K is also an antioxidant and it helps to prevent osteoporosis. Green leafy vegetables, soybeans, and cauliflower contain vitamin K.

Vitamin B1 (Thiamin)

Vitamin B1 plays a role in metabolism and is nicknamed an "energy booster." Green peas and baked potatoes are examples of thiamin.

Vitamin B9 (Folate)

B9 prevents birth defects and supports immune system function. Folate can be found in pinto beans, spinach, broccoli, asparagus and black eyed peas.

Vitamin C

Vitamin C helps with absorption of iron and is also an antioxidant. It can be found in sweet red peppers, Brussel sprouts and cooked broccoli.


Calcium is needed for bone and teeth health. Calcium can be found in greens and legumes.


Phosphorus is also a bone and teeth builder. It is also found in legumes.


Magnesium is similar to calcium and phosphorus in function and food sources. It can be found in legumes and green vegetables and promotes health bone and teeth growth.


Potassium is an electrolyte, lowers blood pressure, regulates heartbeat, and plays a big role in your cells. It can be found in spinach, baked potatoes and beets.


Iron is a major component of hemoglobin and myoglobin. Aside from being found in every cell of the body, you can also find it in legumes and dark greens.


Zinc plays roles in the immune system, the neurological system, and formation of insulin. Zinc is found in beans. 


Copper is important for formation and function of the brain and nervous system, structural integrity and function of the heart and blood vessels, bone health and repair, and maintain a healthy immune system. It can be found in beans and potatoes.

Click here to find some of our favorite veggie recipes to make for Eat Your Vegetables Day.

Remember to #EatYourVegetables on Saturday, June 17 and support local farming by buying fresh from a farmer's market.