[clearspring_widget title=”Vitamin Wheel” wid=”4895f8da72d3b2e7″ pid=”499224e0781b3560″ width=”404″ height=”574″ domain=”widgets.clearspring.com”]
FRUITS
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VEGETABLES
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NUTS
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BENEFITS
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GUIDELINES
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Vitamin A
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(Fruits contain alpha and beta-carotenes, which are converted in the body to Vitamin A) Apricots |
(Red, yellow, orange, and dark green vegetables)
Asparagus |
Almonds |
* Vitamin A helps vision and prevents eye problems.
* It promotes bone growth and tooth development. * It is essential for the reproduction and development of cells. * It keeps skin and hair healthy. * It promotes a healthy immune system and is needed for formation of some hormones. |
* Deficiency can cause night blindness, dry skin, dry eyes, loss of appetite, poor bone growth, and weak tooth enamel.
* Overdose may cause headaches, blurred vision, irregular periods, fatigue, cracked skin, joint and bone pain, rashes, loss of hair, vomiting, liver damage. |
Vitamin B1 (Thiamin or Thiamine) |
Avocado |
Asparagus
Cauliflower Dried Beans Peas Potatoes |
Sunflower Seeds |
* Vitamin B1 (Thiamin or Thiamine) helps the body cells convert carbohydrates into energy.
* It is also essential for the functioning of the heart, muscles, and nervous system. |
* Whole Grains, Dried Beans, Fortified Cereals and Pasta and Soy Foods are a good source of B1.
* Deficiency can leave one fatigued and weak. It can cause depression, muscle cramps, hysteria, loss of appetite and beriberi (common with chronic alcoholism). |
Vitamin B2 (Riboflavin) |
Kiwi
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(Green leafy vegetables) |
No nuts contain a significant amount of vitamin B2
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* Vitamin B2 (Riboflavin) is essential for turning carbohydrates, fat and protein into energy.
* It is important for body growth and producing red blood cells. * It is also important for vision. |
* Enriched and Fortified Cereals are a good source.
* Deficiency can cause visual problems, and can cause cracks and sores around the mouth and nose. |
Vitamin B3 (Niacin) |
Bananas |
Artichoke |
Almonds
Chestnuts Peanuts Peanut Butter Pine Nuts |
* Vitamin B3 (Niacin) is important for the conversion of carbohydrate, protein, and fat into energy.
* It helps maintain healthy skin. * It assists in the functioning of the digestive system, skin, and nerves. |
* Enriched or fortified grain products are a good source.
* Deficiency may cause diarrhea and mouth sores. In extreme cases it may cause pellagra. * Overdose may cause high blood sugar and uric acid, hot flashes, cardiac arrythmias, ulcers and liver disorders. |
Vitamin B5 (Pantothenic Acid) |
Avocado |
Artichoke |
No nuts contain a significant amount of vitamin B5
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* Vitamin B5 (Pantothenic Acid) is essential for the metabolism of food.
* It is also essential in the formation of hormones and “good†cholesterol. |
* Whole Grain Cereals are a good source of B5.
* Excess of one B vitamin may cause deficiency of others. |
Vitamin B6 (Pyridoxine) |
Avocado
Bananas Watermelon |
Beans |
Seeds and Nuts
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* Vitamin B6 (Pyridoxine) helps the body break down proteins and make red blood cells.
* It helps maintain normal brain and nerve function. * It plays a role in the creation of antibodies in th.e immune system. |
* Fortified Cereals are a good source.
* Deficiency can cause anemia, dizziness, nausea, irritability and convulsions. * Overdose can cause nerve damage. * The higher the protein intake, the more need there is for vitamin B6. |
Vitamin B9 (Folate and Folic Acid are both forms of B9) |
Avocado (Folate occurs naturally in fresh foods. Folic Acid is the synthetic form found in supplements.) |
Artichoke Asparagus |
Almonds |
* Vitamin B9 helps the body make red blood cells, as well as components of the nervous system.
* It is needed to make DNA. * It helps maintain normal brain function, and is a critical part of spinal fluid. |
* It has been proven to reduce the risk for an NTD-affected pregnancy by 50 to 70 percent. Before and during pregnancy, a woman should have enough Folic Acid since it is vital for proper cell growth and development of the embryo.
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Vitamin B12
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No fruits contain vitamin B12
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no vegetables contain vitamin B12
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No nuts contain a significant amount of vitamin B12
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* Vitamin B12 is important for metabolism.
* It helps to make red blood cells. * It is important for nerve cell function. |
* It is available only from fish, poultry, meat or dairy sources. Supplements and enriched foods such as fortified cereals are available for vegetarians.
* Deficiency can cause anemia (especially in vegetarians and the elderly) and nerve damage. |
Vitamin C
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(Citrus Fruits) |
(Especially in the cabbage family and leafy green vegetables) Artichoke |
No nuts contain a significant amount of vitamin C
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* Vitamin C is an important antioxidant. It protects body tissue from the damage of oxidation.
* It is needed to form collagen, a tissue that helps to hold cells together. * It helps the body absorb iron and calcium. * It’s essential for healthy bones, teeth, gums, blood vessels, muscle and nerve function, and wound healing. |
* Calcium fortified cereals and orange juice are another source of vitamin C.
* Deficiency can cause muscle weakness, bleeding gums, easy bruising. In extreme cases can cause scurvy. |
Vitamin D
Exposure to sun enables body to make its own Vitamin D.
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No fruits contain vitamin D
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Mushrooms
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No nuts contain a significant amount of vitamin D
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* Vitamin D is known as the “sunshine vitamin” since it is manufactured by the body after being exposed to sunshine. 10-15 min of sunshine 3 X a week is adequate.
* It strengthens bones and teeth because it helps the body in the absorption of calcium and magnesium. * It also helps maintain adequate levels of calcium and phosphorus in the blood. |
* D-fortified soy milk and cereals are a good source.
* Deficiency can cause rickets in children, bone softening in adults, osteoporosis. * Overdose can cause calcium deposits in organs, fragile bones, renal and cardiovascular damage. |
Vitamin E
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Apples
Bananas Blackberries Kiwi |
(Green leafy vegetables)
Brown Rice Vegetable Oils Soybean Oil Wheat Germ |
Almonds
Brazil Nuts Pine Nuts Peanuts Sunflower Seeds |
* Vitamin E is an antioxidant and defends cells against damage by free radicals, protecting body tissue from the damage of oxidation.
* It is important for the health of red blood cells and the use of vitamin K. |
* Deficiency is rare. It can be seen primarily in premature or low birth weight babies, or children who do not absorb fat properly. Causes nerve abnormalities.
* It is used cosmetically to minimize the appearance of wrinkles, and to help heal minor wounds without scarring. |
Vitamin K
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No fruits contain vitamin K
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(Dark green leafy vegetables) Cauliflower |
Cashews
Chestnuts Hazelnuts Pine Nuts |
* Vitamin K is fat soluble. It plays a critical role in blood clotting.
* It regulates blood calcium levels and activates at least 3 proteins involved in bone health. |
* Vitamin K Fortified Cereals are a good source.
* Deficiency can cause defective blood coagulation. * Overdose can cause Jaundice in infants. |