Vitamins & Minerals
Vitamins
Vitamins are essential nutrients found in foods. The requirements are small but they perform specific and vital functions essential for maintaining health.
There are two groups of vitamins:
Water soluble: vitamins such as vitamin B and vitamin C which are not stored in fat and should be ingested every day.
Fat-soluble Vitamins: A, D, E, and K which are stored in the body’s fatty tissue and the liver.
The main minerals the body requires are calcium, magnesium, iodine, chromium, phosphorus, iron, copper, selenium, fluoride and zinc.
|
Nutrient - |
Information |
Fruit Sources |
Vegetable |
Nut/Grain |
Legume |
| Vitamin A 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 |
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, beta-carotene and retinol are all versions of Vitamin A. | Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloupes Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon |
Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash – summer Squash – winter Sweet Potato Swiss Chard |
Chestnuts Pecans Pistachios |
Most legumes do not contain a significant amount of Vitamin A |
| Vitamin B1 Thiamine1.2 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 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. | Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon |
Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato |
Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Black Beans Black Eye Peas Kidney Beans Navy Beans White Beans Winged Beans |
| Vitamin B2 Riboflavin1.3 mg for adult males and 1.1 mg for women – 1.5 mg if pregnant/lactating.Children need .6 to .9 mg of B2/riboflavin per day. | Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates. | Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear |
Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Spirulina Squash – winter Sweet Potato Swiss Chard |
Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Adzuki Beans Fava Beans Edamame Garbanzo Beans Mung Beans Navy Beans Pinto Beans Soy Beans Winged Beans |
| Vitamin B3 Niacin16 mg for adult males and 14 mg for women – 17-18 mg if pregnant/lactating.Children need 9 – 16 mg of niacin per day. | Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. | Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach |
Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash – winter Sweet Potato |
Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Adzuki Beans Fava Beans Edamame Pigeon Beans Split Peas Soy Beans Winged Beans |
| Vitamin B5 Pantothenic Acid5 mg for adults and 6 – 7 mg for women who are pregnant or lactating.Children need 2 – 4 mg of pantothenic acid per day. | Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. | Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon |
Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Spirulina Spaghetti Squash Squash – summer Squash – winter Sweet Potato |
Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Adzuki Beans Black Eye Peas Edamame Lima Beans Mung Beans Soy Beans Split Peas |
| Vitamin B61.3 to 1.7 mg for adults – 2 mg for women who are pregnant or lactating.Children need between 0.6 to 1.3 mg B6 per day. | B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. | Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon |
Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Spirulina Spaghetti Squash Squash – winter Sweet Potato Taro |
Chestnuts Filberts/Hazelnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Black Eye Peas Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pinto Beans Soy Beans White Beans |
| Vitamin B9 Folate AcidAt least 400 mcgs for most adults – pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.Children need between 150 to 300 mcg per day. | Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy. | Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries |
Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash – summer Squash – winter |
Buckwheat Chestnuts Filberts/Hazelnuts Oats Peanuts Quinoa Rye Sunflower Seeds Wheat – Durum Wheat – Hard Red Wheat – Hard White |
Most legumes are good sources of Folate but these are very good sources: Black Eye Peas Edamame Soy Beans |
| Vitamin B122.4 mcg for adults and 2.6 – 2.8 mcg for women who are pregnant or lactating.Children need 0.9 – 2.4 mcg per day. | Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food. | None
** Cook with nutritional yeast to ensure levels of B12 are kept up
|
None | No nuts contain a significant amount of vitamin B12. | Legumes do not contain a significant amount of vitamin B12. |
| Vitamin C60 mg for adults – 70 mg for women who are pregnant and 95 for those lactating.Children need between 45 and 50 mg | Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent. | Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries |
Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Swiss Chard |
Other than Chestnuts, most nuts do not contain a significant amount of vitamin C. |
Other thanEdamame, most legumes do not contain a significant amount of vitamin C. |
| Vitamin D5 mcg (200 iu) for most adults. Between 50 – 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu).Children need about 5 mcg (200 iu)/day. | Vitamin D is known as the “sunshine vitamin” since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s requirement of vitamin D. 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.Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood. | None | Mushrooms | No nuts contain a significant amount of vitamin D. | Legumes do not contain a significant amount of vitamin D. |
| Vitamin E 30 IU for most adults. Children need between 6-11 mg/day. (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. | Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue. | Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries |
Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro |
Almonds Filberts/Hazelnuts Pine Nuts/Pignolias Sunflower Seeds |
Edamame Pinto Beans |
| Vitamin K 70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females.Children need about half the amount, depending on age. | Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health. | Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes |
Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Spinach Spirulina Squash – winter Swiss Chard |
Cashews Chestnuts Filberts/Hazelnuts Pine Nuts/Pignolias Pistachios Rye |
Edamame Kidney Beans Split Peas |
from: http://www.healthalternatives2000.com/vitamins-nutrition-chart.html
Minerals
| Nutrient, type & RDA | Where to get it from |
| Calcium-mineral-1,000-1,500mg | Skim milk, non fat yogurt, kale, cheeses, collard greens, canned salmon & sardines with bones, mustard greens, broccoli, figs, calcium fortified orange juice, carob, oats, prunes, asparagus, sesame seeds, soy beans, tofu, watercress, whey |
| Chromium-trace mineral-200-600 mg | Brewer’s Yeast, Broccooli, Ham, Grape Juice,Brown rice,Cheese, whole grains, dried beans, mushrooms, wine ,eggs, chicken, corn, dairy products |
| Copper-trace mineral-0.5-5 mg | Shellfish, nuts, seeds, cocoa powder, beans, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables |
| Fluoride-trace mineral-1.5-4 mg | Fluoridated water, kidney, liver, canned salmon, mackerel, tea |
| Folic acid-water soluble-400-1,200 mcg | Fortified cereals, pinto beans, navy beans, spinach, broccoli, okra, Brussels sprouts, barley, beef, bran, brown rice, brewers yeast, chicken, dates, cheese, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, arranges, split peas pork, tuna, whole grains |
| Iodine-mineral-0-300 mcg | Iodized salt, shellfish, saltwater fish, milk, seaweed |
| Iron -mineral-15-25 mg (men)-18-30 mg (women) |
Iron fortified cereals, beef, baked potatoes, clams, pumpkin seeds, soybeans, eggs, fish, liver, green leafy vegetables, whole grains, nuts,, avocados, beets, brewer’s yeast, dates, peaches, pears. Lentils, dried prunes, raisins, sesame seeds |
| Magnesium- mineral-500-700mg | Brown ride, spinach, avocado, Haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewers yeast, tofu, cantaloupes, grapefruit, green leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat |
| Manganese-trace mineral-15-30mg | Canned pineapple juice, wheat bran, wheat germ, whole grains seeds, nuts, cocoa, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewer’s yeast, cantaloupe, grapefruit, green, leafy vegitables, peaches, figs, salmon, soybeans, tofu |
| Molybdenum-trace mineral-75 mcg | Beans, whole grains, milk, milk products, dark green, leafy vegetables, legumes, peas, meats |
| Phosphorus-mineral-1,200 mg | Halibut, non fat yogurt, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, high carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds |
| Potassium-trace mineral-3,500mg | Dried apricots, baked potatoes |
| Selenium -mineral-50-400 mcg (depending on amount where you live) |
Lobster, Brazilian nuts, shellfish, whole grains, organ meats, brown ride, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, vegetables,wheat germ, wheat grains |
| Sodium-trace mineral-2,400 mg | Cheese, most meats, especially ham and bacon, canned soups, canned vegetables, canned tuna, cereals, bread, cabbage, milk, sardines |
| Zink-Mineral-22.5-50mg | Cooked oyster, beef, lamb, eggs, whole grains, nuts yogurt, fish, legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds. Sardines, soybeans, poultry |