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Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source. Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. Nutrient Daily Amount Needed Information Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, betacarotene and retinol are all versions of Vitamin A. Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine. Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates. 1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Note: Most fruits and vegetables are not a significant source of riboflavin. Kiwi Avocado No nuts contain a significant amount of vitamin B2. Watermelon Peas Avocado No nuts contain a significant amount of vitamin B1. Fruit Sources Most fruits contain vitamin A, but the following fruits have a significant amount: Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries Vegetable Sources Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash summer Green Pepper Nut Sources Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts
10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10
1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day.
Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables Page 2 of 4 Children need .7 mg for women who are pregnant or lactating. It is also important for the conversion of food to energy. Oranges Bananas Avocado Sweet potato Potatoes Corn Lima Beans Squash . It is also required for the chemical reactions of proteins. The higher the protein intake. Your body needs folate to produce red blood cells. Children need 2 . whereas folic acid is the synthetic form found in supplements. Folate occurs naturally in fresh foods.pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.3 mg.winter Corn Artichoke Asparagus Squash summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. Children need 9 . Children need between . skin.3 to 1. nausea. confusion.winter Broccoli Squash summer Corn Sweet potato Kale Potatoes Carrots Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds .17-18 mg if pregnant/lactating. as well as components of the nervous system. 16 mg for adult males and 14 mg for women . Folate and folic acid are both forms of B9.7 mg for adults . It has also been proven to reduce the risk Bananas Watermelon Avocado Peas Potatoes Carrots No nuts contain a significant amount of vitamin B6.2 mg for women who are pregnant or lactating.winter Artichoke Mushrooms Broccoli Cauliflower Carrots B6 plays a role in the creation of antibodies in the immune system. Too little B6 in the diet can cause dizziness.6 to 1. Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon Avocado Peas Potatoes Mushrooms Squash . At least 400 mcgs for most adults . 5 mg for adults and 6 . It helps in the formation and creation of DNA and maintaining normal brain function. and is a critical part of spinal fluid.6 to . Niacin assists in the functioning of the digestive system. the more need there is for vitamin B6.9 mg of B2/riboflavin per day.16 mg of niacin per day. and nerves. irritability and convulsions.4 mg of niacin per day. 1. It helps maintain normal nerve function and acts in the formation of red blood cells. Children need between 150 to 300 mcg per day. Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds No nuts contain a significant amount of vitamin B5. Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash .
Children need . Folic acid is vital for proper cell growth and development of the embryo.9 . Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium. which are potentially damaging by-products of the body’s metabolism. poultry. 60 mg for adults . Vitamin C is one of the most important of all vitamins.70 mg for women who are pregnant and 95 for those lactating.8 mcg for women who are pregnant or lactating. which are Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes None Onions Green Pepper None No nuts contain a significant amount of vitamin B12. Antioxidants act to protect your cells against the effects of free radicals.70 yrs 10 mg. Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Children need between 45 and 50 mg Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash summer Squash . Vitamin B12 is the one vitamin that is available only from fish. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.4 mcg per day. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D.winter Sweet potato No nuts contain a significant amount of vitamin C. Between 50 .6 . 5 mg for most adults. It plays a significant role as an antioxidant. It helps in the formation of red blood cells and in the maintenance of the central nervous system.2. vitamin B12 is important for metabolism. 2.4 mcg for adults and 2. Like the other B vitamins.2. Vitamin C has also been found by scientists to be an effective antiviral agent. meat or dairy sources in food. None Mushrooms No nuts contain a significant amount of vitamin D. and after 70 15 mg. Children need about 5 mg/day. thereby protecting body tissue from the damage of oxidation.Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables Page 3 of 4 for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. .
depending on age. Blackberries Bananas Apples Kiwi None Nuts: Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts 30 IU for most adults. It is important in the formation of red blood cells and the use of vitamin K. Children need between 6-11 mg/day. and kale. Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach. as it is valued for its ability to soothe and heal broken or stressed skin tissue. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E. this daily recommended intake is not high enough. Vitamin K is fat soluble and plays a critical role in blood clotting. thereby protecting body tissue from the damage of oxidation. Children need about half the amount. 60-65 micrograms per day for adult females. and mothers use it to help heal minor wounds without scarring.Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables Page 4 of 4 essential for the normal development of healthy teeth and bones. Many women also use it to help minimize the appearance of wrinkles. broccoli. It regulates blood calcium levels and activates at least 3 proteins involved in bone health. Pine Nuts/Pignolias Cashews Chestnuts Filberts/Hazelnuts . It also helps maintain adequate levels of calcium and phosphorus in the blood. Like vitamin C. None 70-80 micrograms/day for adult males. vitamin E plays a significant role as an antioxidant.
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