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. |