As a child the only vegetables I would eat was processed peas, grated carrots and potatoes. Children and a lot of adults just don't eat enough fruit and veg and are therefore missing out on valuable nutrients. Here are some foods that can be added to meals easily to make them more nutritious. Some could be added sneakily into sauces or cakes if necessary.
There are a lots of vegetables and fruits that are good sources of vitamins and minerals. This is not a exclusive list, just a list of foods that are rich in particular vitamins which can easily be added to foods to make them more nutritious. There are plenty more foods and products containing these vitamins, this is just a list of foods that can easily be sneaked into foods. Some are ideal for adding to soups or deserts just before serving if ground/grated etc.
Vitamin A/Beta Carotene: Grated carrots, dried apricots, Watercress, tomato sauce, sprinkle of parsley and cocoa powder
Vitamin B Group: Wheatgerm, Bananas, Peanuts, Mushrooms, Nuts, Sesame seeds, Vegemite, Bran, Nut butters, Soya milk and Dried Fruit.
Vitamin C: Currants. Orange juice, Strawberries, Parsley, Blackcurrants, Frozen peas
Vitamin D: (Sunlight on your skin during the summer) Fortified soya milk, fortified margarine
Vitamin E: Wheatgerm, Tahini, Nuts, Seeds
Vitamin K: Flaked seaweed, blackstrap molasses, wheatgerm
Iron: Wheatgerm, Parsley, Prunes, Dates, Dried Apricots, Pumpkin seeds, Millet, blackstrap molasses
Calcium: Tahini, Parsley, Watercress, Ground/Flaked Almonds, Brazils, figs, fortified soya milk, sesame seeds and hummus
Zinc: Pumpkin seeds, sesame seeds, almonds, wheatgerm, oats, and hummus
Iodine: Flaked seaweed
Magnesium: Cashew nuts, almonds, wheatgerm, bananas, prunes
Phosphorus/Sulphur/Potassium: Wheatgerm, hummus, pumpkin seeds, potatoes, nuts, many fruit and veg
Others (copper/colbalt/fluorine/chromium/manganese etc): Bananas, Potatoes, Almonds, seaweeds