Mineral Chart | Nutrient chart | Minerals in fruits and vegetables Page 1 of 4

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Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet
plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their
minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as
fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this
depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from
place to place, because the mineral content of the soil varies according to the location in which the plant was grown.

Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed
information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Nutrient - Benefits/Deficiency Vegetable Nut/Seed

Fruit Sources
Estimated Amounts Needed Symptoms Sources Sources

Calcium eases insomnia Most fruits Artichoke Almonds

and helps regulate the contain some Peas Brazil Nuts
passage of nutrients calcium: Squash - Pistachios
through cell walls. Without summer Peanuts
calcium, your muscles Orange Broccoli Walnuts
Adults need 1000 mg/day. wouldn’t contract correctly, Blackberries Kale Chestnuts
your blood wouldn’t clot and Kiwi Lima Beans Macadamias
Children need 800 to 1300 your nerves wouldn’t carry Tomatoes Squash - winter Pecans
mg/day. messages. Sunflower Seeds
Lime Spinach Filberts/Hazelnuts
Recommended supplement: If you don’t get enough Strawberry Carrots Pumpkin Seeds
Calcium calcium from the food you Lemon Avocado Cashews
eat, your body automatically Grapes Asparagus Pine Nuts/Pignolias
takes the calcium needed Apples
from your bones. If your Cantaloupe
body continues to tear down Bananas
more bone than it replaces Peach
over a period of years in
order to get sufficient
calcium, your bones will
become weak and break
easily.

Deficiency may result in

muscle spasms and cramps
in the short term and
osteoporosis.

Copper is involved in the Most fruits Most Most nuts contain a

absorption, storage and contain a small vegetables trace amount of
metabolism of iron and the amount of have some copper.
formation of red blood cells. copper, but kiwi copper, but
It also helps supply oxygen fruit has a Lima Beans
The estimated safe and adequate
to the body. The symptoms significant have a
intake for copper is 1.5 - 3.0
of a copper deficiency are amount. significant
mg/day. Many survey studies
similar to iron-deficiency Apples amount.
show that Americans consume
anemia. Bananas Artichoke
about 1.0 mg or less of copper
Blackberries Avocado
per day
Cantaloupe Broccoli
Grapes Carrots
Kiwi Fruit Cauliflower
Lemon Corn
Lime Cucumber
Orange Green Pepper
Peach Kale
Strawberry Lima Beans
Tomatoes Mushrooms
Onions
Peas
Potatoes
Spinach
Squash -
Summer
Mineral Chart | Nutrient chart | Minerals in fruits and vegetables Page 2 of 4

Squash -
Winter
Sweet Potato

Iodine helps regulate the Fruits grown in Vegetables Nuts grown in

rate of energy production iodine-rich soils grown in iodine- iodine-rich soils
and body weight and contain iodine. rich soils contain iodine.
promotes proper growth. It contain iodine.
also promotes healthy hair,
Adults should get 150 mcgs per
nails, skin and teeth.
day.

In countries where iodine is

The children’s recommendation
deficient in the soil, rates of
for iodine is 70 to 150 mcg (that is
hypothyroidism, goiter and
micrograms).
retarded growth from iodine
deficiency are very high.

In developed countries,
however, because iodine is
added to table salt, iodine
deficiencies are rare.

Most at risk of iron While most Vegetables: Most nuts contain a

deficiency are infants, fruits have some Lima Beans small amount of
adolescent girls and iron, probably Peas iron.
pregnant women. the best source Avocado
Women and teenage girls need at of iron for Kale
least 15 mg a day, whereas men Iron deficiency in infants children is Spinach
can get by on 10. can result in impaired raisins, which Broccoli
learning ability and are rich in iron. Squash -
It is important that children get behavioral problems. It can Other fruits summer
about 10 to 12 mg of iron per day, also affect the immune which have a Potatoes
preferably from their diet. system and cause good amount of Sweet potato
Breastfeeding is the best weakness and fatigue. iron are: Squash - winter
insurance against iron deficiency Blackberries
Kiwi Corn
in babies. To aid in the absorption of Strawberry Carrots
iron, eat foods rich in
Tomatoes Mushrooms
vitamin C at the same time
you eat the food containing
Bananas
iron. The tannin in non-
Grapes
herbal tea can hinder
absorption of iron.

Take iron supplements and

your vitamin E at different
times of the day, as the iron
supplements will tend to
neutralize the vitamin E.

Vegetarians need to get

twice as much dietary iron
as meat eaters.

Magnesium is needed for Fruits: Vegetables: Nuts:

bone, protein, making new Kiwi Avocado Brazil Nuts
cells, activating B vitamins, Bananas Artichoke Cashews
relaxing nerves and Peas Almonds
muscles, clotting blood, and Tomatoes Squash - Pumpkin Seeds
Adults need 310 to 420 mg/ day.
in energy production. Blackberries summer Pine Nuts/Pignolias
Strawberry Potatoes
Children need 130 to 240 mg/day. Orange Corn Peanuts
Insulin secretion and
function also requires Spinach Walnuts
magnesium. Magnesium Kale Macadamias
also assists in the Broccoli Sunflower Seeds
absorption of calcium, Squash - winter Pecans
Mineral Chart | Nutrient chart | Minerals in fruits and vegetables Page 3 of 4

vitamin C and potassium. Pistachios

Sweet potato Chestnuts
Deficiency may result in Filberts/Hazelnuts
fatigue, nervousness,
insomnia, heart problems,
high blood pressure,
osteoporosis, muscle
weakness and cramps.

The functions of this mineral Most fruits Most Most nuts contain
are not specific since other contain vegetables manganese, but
minerals can perform in its manganese, but have some the following nuts
place. Manganese does the following manganese, have a significant
function in enzyme fruits have a but these have amount:
2.0-5.0 mg/day for adults reactions concerning blood significant a significant Pine Nuts/Pignolias
2.0-3.0 mg for children 7 - 10 sugar, metabolism, and amount: amount:
1.5-2.0 mg for children 4 - 6 thyroid hormone function. Blackberries Peas Pecans
1.0-1.5 mg for children 1 - 3 Deficiency is rare in Strawberry Lima Beans Walnuts
0.6-1.0 mg for children 6 mo - 1yr humans. Sweet potato Chestnuts
0.3-0.6 mg for infants 0-6 months Kale
Squash -
summer

In combination with calcium, Fruits: Vegetables: Nuts:

phosphorus is necessary for Kiwi Lima Beans Sunflower Seeds
the formation of bones and Tomatoes Peas Brazil Nuts
teeth and of the nerve cells. Blackberries Artichoke Cashews
Bananas Avocado Pine Nuts/Pignolias
Adults need 700 mg/day. Strawberry Corn
Phosphorus is second to
calcium in abundance in the Potatoes Pistachios
Children need 500 to 1250 body. Orange Asparagus Almonds
mg/day. Peach Broccoli Peanuts
Lime Kale Walnuts
It is very widely distributed
Cantaloupe Mushrooms Chestnuts
in both plant and animal
Sweet potato Pecans
foods so it is unlikely that
Macadamias
deficiency would be a
Filberts/Hazelnuts
problem.
Pumpkin Seeds

Potassium is essential for Fruits: Vegetables: Nuts:

the body’s growth and Bananas Avocado Chestnuts
maintenance. It is Tomatoes Lima Beans Sunflower Seeds
necessary to keep a normal Potatoes Pistachios
Estimated Minimum water balance between the Blackberries Peas Pumpkin Seeds
Requirements 2000 mg/day for cells and body fluids. Strawberry Artichoke Almonds
adults and adolescents. Orange Squash - Brazil Nuts
Potassium plays an Cantaloupe summer Peanuts
essential role in proper Peach Kale Cashews
heart function. Grapes Sweet potato Pine Nuts/Pignolias
Apples Broccoli
Lemon Corn Walnuts
Deficiency may cause
Lime Squash - winter Pecans
muscular cramps, twitching
Macadamias
and weakness, irregular Carrots Filberts/Hazelnuts
heartbeat, insomnia, kidney
Spinach
and lung failure. Asparagus
Green Pepper
Mushrooms
Onions
Cauliflower
Cucumber

Selenium is a part of Fruits: Vegetables: Most nuts contain

several enzymes necessary Bananas Lima Beans selenium, but the
for the body to properly Kiwi Peas following nuts have
function. Generally, Strawberry Mushrooms a significant
selenium functions as an Blackberries Kale amount:
Mineral Chart | Nutrient chart | Minerals in fruits and vegetables Page 4 of 4

Men need 70 mcgs/day. antioxidant that works in Tomatoes Corn Brazil Nuts
conjunction with vitamin E. Orange Sweet potato Sunflower Seeds
Women need 55 mcgs/day. Peach Potatoes Cashews
Selenium deficiency is rare Apples Squash - winter Pistachios
in humans. Peanuts
Grapes Onions Walnuts
Squash - Almonds
summer Chestnuts
Spinach Pecans

Sodium is required by the Sodium occurs Sodium occurs Nuts:

body to regulate blood naturally in naturally in Peanuts
pressure and blood volume. almost all fresh, almost all fresh, Pumpkin Seeds
It helps regulate the fluid whole fruits. whole Cashews
500 mg/day for adults balance in your body. vegetables Pistachios
Sodium also helps in the Chestnuts
proper functioning of Macadamias
120 mg for infants
muscles and nerves. Almonds

Daily Value recommendation - no

Many people get far more
more than 2,400 to 3,000 mg/day
sodium than they need,
which tends to cause health
problems.

Different body types need

different amounts of
sodium.

This metal is important in a Most fruits Most Most nuts have

number of key activities, contain a small vegetables some zinc, but
ranging from protein and amount of zinc, have some these have a
carbohydrate metabolism to but the following zinc, but these significant amount:
Men need 15 mgs/day. the immune system, wound have a have a Pumpkin Seeds
healing, growth and vision. significant significant Pine Nuts/Pignolias
amount: amount:
Women should get 12 mg/day.
Severe deficiency can Blackberries Peas Cashews
contribute to stunted Kiwi Lima Beans Sunflower Seeds
Children need 10 to 15 mg/day. Squash - Pecans
growth. Deficiency can
sometimes be seen in white summer Brazil Nuts
Vegetarians need about 50 spots on the fingernails. Potatoes Almonds
percent more zinc in their diet Corn Walnuts
than meat eaters. Sweet potato
Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables Page 1 of 4

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 - Fruit Vegetable Nut

Information
Daily Amount Needed Sources Sources Sources

Vitamin A helps cell Most fruits Sweet potato Pistachios

reproduction. It also contain Kale Chestnuts
stimulates immunity and is vitamin A, but Carrots Pumpkin Seeds
needed for formation of the following Spinach Pecans
10,000 IU/day (plant-derived) for some hormones. Vitamin A fruits have a Avocado Pine Nuts/Pignolias
adult males. helps vision and promotes significant Broccoli Sunflower Seeds
8,000 for adult females - 12,000 if bone growth, tooth amount: Peas Almonds
lactating. development, and helps Tomatoes Asparagus Filberts/Hazelnuts
4,000 for children ages 1-3 maintain healthy skin, hair, Cantaloupes Squash -
5,000 for children ages 4-6 and mucous membranes. It Watermelon summer
7,000 for children ages 7-10 has been shown to be an Peaches Green Pepper
effective preventive against Kiwi
measles. Oranges
Blackberries
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.

Vitamin B1/thiamine is Watermelon Peas No nuts contain a

1.2 mg for adult males and 1.1
mg for women - 1.5 mg if
lactating.
important in the production Avocado significant amount of
of energy. It helps the body vitamin B1.
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.

Children need .6 to .9 mg of Note: Most fruits and

B1/thiamine per day. vegetables are not a
significant source of
thiamine.

Vitamin B2 or riboflavin is Kiwi Avocado No nuts contain a

important for body growth, significant amount of
reproduction and red cell vitamin B2.
production. It also helps in
releasing energy from
carbohydrates.

1.3 mg for adult males and 1.1 Note: Most fruits and
mg for women - 1.5 mg if vegetables are not a
pregnant/lactating. significant source of
riboflavin.
Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables Page 2 of 4

Children need .6 to .9 mg of
B2/riboflavin per day.

Niacin assists in the Peaches Avocado Nuts:

functioning of the digestive Tomatoes Peas
system, skin, and nerves. It Kiwi Potatoes Peanuts
is also important for the Bananas Mushrooms Pine
conversion of food to Cantaloupe Squash - winter
energy. Watermelon
Nuts/Pignolias
Corn
16 mg for adult males and 14 mg Artichoke Chestnuts
for women - 17-18 mg if Asparagus
pregnant/lactating. Squash - Almonds
summer
Children need 9 - 16 mg of niacin Lima Beans
per day. Sweet potato
Kale
Broccoli
Carrots
Green Pepper

Pantothenic acid is Oranges Avocado No nuts contain a

essential for the Bananas Sweet potato significant amount of
metabolism of food as well Potatoes vitamin B5.
as in the formation of Corn
hormones and (good) Lima Beans
cholesterol. Squash - winter
5 mg for adults and 6 - 7 mg for
women who are pregnant or Artichoke
lactating. Mushrooms
Broccoli
Children need 2 - 4 mg of niacin Cauliflower
per day. Carrots

B6 plays a role in the Bananas Avocado No nuts contain a

1.3 to 1.7 mg for adults - 2 mg for
women who are pregnant or
lactating.
Children need between .6 to 1.3
mg.
creation of antibodies in the Watermelon Peas significant amount of
immune system. It helps Potatoes vitamin B6.
maintain normal nerve Carrots
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.

Folate and folic acid are Kiwi Lima Beans Nuts/Seeds:

both forms of B9. Folate Blackberries Asparagus Peanuts
occurs naturally in fresh Tomatoes Avocado Sunflower Seeds
foods, whereas folic acid is Orange Peas Chestnuts
the synthetic form found in Strawberry Artichoke Walnuts
supplements. Your body Bananas Spinach Pine Nuts/Pignolias
At least 400 mcgs for most adults needs folate to produce red Cantaloupe Squash - winter Filberts/Hazelnuts
- pregnant women 600 mcgs and blood cells, as well as Pistachios
breastfeeding women should get components of the nervous Broccoli Almonds
at least 500 mcgs. system. It helps in the Squash - Cashews
formation and creation of summer Brazil Nuts
Children need between 150 to DNA and maintaining Corn Pecans
300 mcg per day. normal brain function, and Sweet potato Macadamias
is a critical part of spinal Kale Pumpkin Seeds
fluid. It has also been Potatoes
proven to reduce the risk Carrots
Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables
2.4 mcg for adults and 2.6 - 2.8
mcg for women who are pregnant
or lactating.
Children need .9 - 2.4 mcg per
day.
60 mg for adults - 70 mg for
women who are pregnant and 95
for those lactating.
Children need between 45 and 50
mg
5 mg for most adults. Between 50
- 70 yrs 10 mg, and after 70 15
mg.
Children need about 5 mg/day.
Page 3 of 4
for an NTD-affected (neural Onions
tube defect) pregnancy by Green Pepper
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.
Like the other B vitamins, None None No nuts contain a
vitamin B12 is important for significant amount of
metabolism. It helps in the vitamin B12.
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.
Vitamin C is one of the Kiwi Artichoke No nuts contain a
most important of all Strawberry Asparagus significant amount of
vitamins. It plays a Orange Avocado vitamin C.
significant role as an Blackberries Broccoli
antioxidant, thereby Cantaloupe Carrots
protecting body tissue from Watermelon Cauliflower
the damage of oxidation. Tomatoes Corn
Antioxidants act to protect Lime Cucumber
your cells against the Peach Green Pepper
effects of free radicals, Bananas Kale
which are potentially Apples Lima Beans
damaging by-products of Lemon Mushrooms
the body’s metabolism. Grapes Onions
Free radicals can cause cell Peas
damage that may contribute Potatoes
to the development of Spinach
cardiovascular disease and Squash -
cancer. Vitamin C has also summer
been found by scientists to Squash - winter
be an effective antiviral
agent. Sweet potato
Vitamin D is known as the None Mushrooms No nuts contain a
"sunshine vitamin" since it significant amount of
is manufactured by the vitamin D.
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
Vitamin Chart | Nutrient chart | Vitamins in fruits and vegetables
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.
70-80 micrograms/day for adult
males, 60-65 micrograms per day
for adult females.
Children need about half the
amount, depending on age.
Page 4 of 4
essential for the normal
development of healthy
teeth and bones. It also
helps maintain adequate
levels of calcium and
phosphorus in the blood.
Like vitamin C, vitamin E Blackberries None Nuts:
plays a significant role as Bananas Almonds
an antioxidant, thereby Apples Sunflower Seeds
protecting body tissue from Kiwi Pine Nuts/Pignolias
the damage of oxidation. It Peanuts
is important in the formation Brazil Nuts
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.
Vitamin K is fat soluble and None Vitamin K is Pine Nuts/Pignolias
plays a critical role in blood found in Cashews
clotting. It regulates blood significant Chestnuts
calcium levels and activates quantities in Filberts/Hazelnuts
at least 3 proteins involved dark green
in bone health. leafy
vegetables
such as
spinach,
broccoli, and
kale.