Nutrient Daily Amount Needed

Informatio n Vitamin A helps cell reproducti on. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth developme nt, and helps maintain healthy skin, hair, and mucous membrane s. 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. Alphacarotene, beta-

Fruit Sources Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloup es Grapefruit Guava Mango Papaya Passionfru it Tomatoes Watermel on

Vegeta ble Source s

Nut/Grain Sources

Meat/Pro tein Sources Cheddar Cheese Cream Cheese Cows Milk Whipping Cream Eggs Tuna Goat Milk Goat Cheese Sour Cream

Legum e Source s Most legume s do not contain a signific ant amount of Vitamin A

10,000 IU/day (plantderived) 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

Amarant Chestnuts h Pecans Leaves Pistachios Bok Choy Broccoli Brussels Sprouts Butternu t Squash Carrots Chinese Broccoli Chinese Cabbag e Kale Leeks Peas Pumpki n Rapini Spinach Squash summer Squash - winter Sweet Potato Swiss Chard

carotene and retinol are all versions of Vitamin A. Vitamin B1/thiamin e is important in the production of energy. It helps the body cells convert carbohydr ates 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, reproducti on and red cell Avocado Banana Cherimoy a Dates Grapes Lychee Mango Mulberries Passion Amarant h Leaves Artichok e Asparag us Bok Choy Brussels Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat Durum Wheat Hard Red Beef Cheddar Cheese Cottage Cheese Chicken (dark meat) Eggs Caviar Adzuki Beans Fava Beans Edama me Garban zo Beans Mung Avocado Boysenbe rries Breadfruit Cherimoy a Dates Grapes Grapefruit Guava Loganberr ies Mango Orange Pineapple Pomegran ate Watermel on Asparag us Brussels Sprouts Butternu t Squash Corn French Beans Lima Beans Okra Parsnip s Peas Potatoe s Spirulin a Sweet Potato Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Haze lnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolia s Pistachios Quinoa Rice Brown Rye Spelt Wheat Durum Wheat Hard Red Wheat Hard White Beef Cows Milk Catfish Herring Salmon Tuna Goat Milk Pork Soy Beans Soy Milk Lowfat Yogurt Roast Duck Bacon Pork Sausage Ground Chicken Black Beans Black Eye Peas Kidney Beans Navy Beans White Beans Winged Beans

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.

1.3 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.

production . It also helps in releasing energy from carbohydr ates.

Fruit Pomegran ate Prickly Pear

Sprouts Chinese Broccoli French Beans Lima Beans Mushro oms Peas Pumpki n Spirulin a Squash - winter Sweet Potato Swiss Chard

Wheat Hard White

Herring Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Lamb Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Yogurt Sour Cream Turkey Leg Lowfat Yogurt Roast Duck Hamburg er Beef Sausage Ground Turkey Ground Chicken Beef Chicken Breast Chicken (dark meat) Anchovie s Catfish Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Turkey

Beans Navy Beans Pinto Beans Soy Beans Winged Beans

16 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 Boysenbe rries Breadfruit Cherimoy a Dates Guava Loganberr ies Lychee Mango Nectarine Passion Fruit Peach

Artichok e Butternu t Squash Corn Mushro oms Okra Parsnip Peas Potatoe s Pumpki n Spirulin a Spaghet ti

Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat Durum Wheat Hard Red Wheat Hard White

Adzuki Beans Fava Beans Edama me Pigeon Beans Split Peas Soy Beans Winged Beans

Squash Squash - winter Sweet Potato

Breast Turkey Bacon Veal Turkey Leg Hot Dog (Turkey) Roast Duck Hamburg er Bacon Pork Sausage Beef Sausage Ground Turkey Ground Chicken Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat Durum Wheat Hard Red Wheat Hard White Beef Chicken Breast Chicken (dark meat) Cows Milk Eggs Catfish Caviar Herring Perch Salmon Sardines Tuna Goat Milk Lamb Pork Soy Milk Turkey Breast Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburg er Beef Adzuki Beans Black Eye Peas Edama me Lima Beans Mung Beans Soy Beans Split Peas

Pantotheni c acid is essential for the metabolis m of food 5 mg for adults and 6 - as well as 7 mg for women who in the are pregnant or formation lactating. of hormones Children need 2 - 4 mg and (good) of pantothenic acid per cholesterol day. .

Avocado Black Currants Breadfruit Cherimoy a Dates Gooseberr ies Grapefruit Guava Pomegran ate Raspberri es Starfruit Watermel on

Broccoli Brussels Sprouts Butternu t Squash Corn French Beans Mushro oms Okra Parsnip Potatoe s Pumpki n Spirulin a Spaghet ti Squash Squash summer Squash - winter Sweet Potato

Sausage Ground Turkey Ground Chicken B6 plays a role in the creation of antibodies in the immune system. It 1.3 to 1.7 mg for adults helps - 2 mg for women who maintain are pregnant or normal lactating. nerve function and acts in Children need between 0.6 to 1.3 mg the formation B6 per day. 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 convulsion s. Folate and folic acid are both forms of B9. Folate occurs Avocado Banana Breadfruit Cherimoy a Dates Gooseberr ies Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegran ate Watermel on Amarant h Leaves Bok Choy Broccoli Brussels Sprouts Butternu t Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoe s Spirulin a Spaghet ti Squash Squash - winter Sweet Potato Taro Chestnuts Filberts/Haze lnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat Durum Wheat Hard Red Wheat Hard White Chicken Breast Chicken (dark meat) Catfish Cod Herring Pollock Salmon Sardines Tuna Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburg er Beef Sausage Ground Turkey Ground Chicken Black Eye Peas Edama me Garban zo Beans Kidney Beans Lima Beans Navy Beans Pinto Beans Soy Beans White Beans

Avocado Blackberri es Boysenbe rries Breadfruit

Amarant h Leaves Artichok e Asparag

Buckwheat Chestnuts Filberts/Haze lnuts Oats Peanuts

Cheddar Cheese Eggs Salmon Lamb Soy

Most legume s are good sources of

At 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.

naturally in fresh foods, whereas folic acid is the synthetic form found in supplemen ts. Your body needs folate to produce red blood cells, as well as componen ts of the nervous system. It helps in the formation and creation of DNA and maintainin g normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTDaffected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and developme

Cherimoy a Dates Guava Loganberr ies Lychee Mango Orange Papaya Passionfru it Pineapple Pomegran ate Raspberri es Strawberri es

us Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbag e French Beans Lima Beans Okra Parsnip Peas Potatoe s Spinach Spirulin a Squash summer Squash - winter

Quinoa Rye Sunflower Seeds Wheat Durum Wheat Hard Red Wheat Hard White

Beans Soy Milk Lowfat Yogurt Beef Jerky

Folate but these are very good sources : Black Eye Peas Edama me Soy Beans

nt 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 . Like the other B vitamins, vitamin B12 is important for metabolis m. It helps in the formation of red blood cells and in the maintenan ce of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food. Vitamin C is one of the most important Black Currants Breadfruit Grapefruit Amarant h Leaves Bok Other than Chestnuts, most nuts do not contain a None None No nuts contain a significant amount of vitamin B12. Beef Cheddar Cheese Cottage Cheese Cows Milk Eggs Catfish Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Veal Yogurt Lowfat Yogurt Hamburg er Beef Sausage Hot Dog (Beef) Ground Chicken Legum es do not contain a signific ant amount of vitamin B12.

2.4 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.

Cod Perch Goat Milk Soy

Other than Edama me,

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating.

of all vitamins. It plays a significant role as an antioxidant Children need between 45 and 50 mg , thereby protecting body tissue from the damage of oxidation. Antioxidan ts act to protect your cells against the effects of free radicals, which are potentially damaging byproducts of the bodys metabolis m. Free radicals can cause cell damage that may contribute to the developme nt of cardiovasc ular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfru it Pineapple Strawberri es

Choy significant Broccoli amount of Brussels vitamin C. Sprouts Butternu t Squash Green Pepper Kale Swiss Chard

Beans Lowfat Yogurt

most legume s do not contain a signific ant amount of vitamin C.

5 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 None is known as the "sunshine vitamin" since it is manufactu red 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 requireme nt 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 magnesiu m, which are essential for the

Mushro oms

No nuts contain a significant amount of vitamin D.

Beef Cheddar Cheese Cream Cheese Chicken Breast Cows Milk Whipping Cream Eggs Anchovie s Caviar Cod Herring Sardines Goat Cheese Turkey Bacon Yogurt Sour Cream Hot Dog (Turkey) Hamburg er Bacon Pork Sausage Beef Sausage Hot Dog (Beef) Ground Turkey

Legum es do not contain a signific ant amount of vitamin D.

normal developme nt of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphoru s in the blood. 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 appearanc e of wrinkles, and mothers use it to help heal minor wounds without Avocado Blackberri es Black Currants Blueberrie s Boysenbe rries Breadfruit Cranberrie s Guava Kiwi Loganberr ies Mango Mulberries Nectarine Papaya Peach Pomegran ate Raspberri es Butternu t Squash Parsnip Potatoe s Pumpki n Spirulin a Swiss Chard Taro Almonds Filberts/Haze lnuts Pine Nuts/Pignolia s Sunflower Seeds Eggs Herring Sardines Turkey Bacon Edama me Pinto Beans

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.

scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue. 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 Blackberri es Blueberrie s Boysenbe rries Chinese Pear Cranberrie s Grapes Kiwi Loganberr ies Mango Mulberries Pear Plum Pomegran ate Raspberri es Tomatoes Alfalfa, sproute d Artichok e Asparag us Bok Choy Broccoli Brussels Sprouts Cabbag e Carrots Cauliflo wer Celery Chinese Broccoli Cucumb er Kale Leeks Okra Peas Rapini Spinach Spirulin a Squash - winter Swiss Chard Cashews Chestnuts Filberts/Haze lnuts Pine Nuts/Pignolia s Pistachios Rye Beef Cheddar Cheese Eggs Anchovie s Lamb Soy Milk Turkey Bacon Turkey Leg Roast Duck Edama me Kidney Beans Split Peas

70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age.