Vitamin

 
FRUITS
VEGETABLES
NUTS
BENEFITS
GUIDELINES
           
Vitamin A

(Fruits contain alpha and beta-carotenes, which are converted in the body to Vitamin A)

Apricots
Avocado
Blackberries
Cantaloupes
Kiwi Mangos
Oranges
Peaches
Tomatoes
Watermelon

(Red, yellow, orange, and dark green vegetables)

Asparagus
Broccoli
Carrots
Green Pepper
Kale
Peas
Spinach
Summer Squash
Sweet potato

Almonds
Chestnuts
Hazelnuts
Pistachios
Pumpkin Seeds
Pecans
PineNuts
Sunflower Seeds

* 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
Orange
Watermelon

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

(Green leafy vegetables)
Avocado
Asparagus
Broccoli
Mushrooms
Spinach

No nuts contain a significant amount of vitamin B2

 

* 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
Cantaloupe
Kiwi
Peaches
Tomatoes
Watermelon

Artichoke
Asparagus
Avocado
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Mushrooms
Peas
Potatoes
Summer Squash
Sweet potato

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
Oranges
Bananas

Artichoke
Carrots
Cauliflower
Broccoli
Corn
Lima Beans
Mushrooms
Potatoes
Sweet Potato
Winter Squash

No nuts contain a significant amount of vitamin B5

 

* 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
Broccoli
Carrots
Peas
Potatoes
Spinach
Sweet Potatoes

Seeds and Nuts
* 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
Bananas Blackberries
Cantaloupe
Kiwi
Orange Strawberry
Tomatoes

(Folate occurs naturally in fresh foods. Folic Acid is the synthetic form found in supplements.)

Artichoke Asparagus
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Onions
Peas
Potatoes
Spinach
Squash
Sweet Potato

Almonds
Brazil Nuts
Cashews
Chestnuts
Hazelnuts
Macadamias
Peanuts
Pine Nuts
Sunflower Seeds
Pistachios
Pecans
Pumpkin Seeds
Walnuts

* 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.
           
Vitamin B12
No fruits contain vitamin B12
no vegetables contain vitamin B12
No nuts contain a significant amount of vitamin B12
* 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

(Citrus Fruits)
Apples
Avocado
Bananas
Berries
Cantaloupe
Grapes
Guava
Kiwi
Lemon and Lime
Orange
Peach
Strawberry
Tomatoes Watermelon

(Especially in the cabbage family and leafy green vegetables)

Artichoke
Asparagus
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Red Pepper
Kale
Lima Beans
Onions
Peas
Potatoes
Spinach
Squash

No nuts contain a significant amount of vitamin C
* 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.
No fruits contain vitamin D

 

Mushrooms
No nuts contain a significant amount of vitamin D
* 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
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
No fruits contain vitamin K

(Dark green leafy vegetables)

Cauliflower
Collard Greens
Broccoli
Brussel Sprouts
Kale
Spinach

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.

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