connection.

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. 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 Daily Amount Needed Information Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry Fruit Sources Most fruits contain vitamin A, but the following fruits have a significant amount: Tomatoes Cantaloupes Vegetable Sources Nut Sources Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts

10,000 IU/day (plant-derived) 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

Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash summer Green Peppe Watermelon r Peaches Kiwi Oranges Blackberries

skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. Vitamin Watermelon Peas B1/thiamine is Avocado important in the production of energy. It helps the body 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. Note: Most fruits and vegetables are not a significant source of thiamine. Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in Kiwi Avocado No nuts contain a significant amount of vitamin B1.

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.

No nuts contain a significant amount of vitamin B2.

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.

releasing energy from carbohydrates. Note: Most fruits and vegetables are not a significant source of riboflavin. Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon Avocado Peas Potatoes Mushrooms Squash winter Corn Artichoke Asparagus Squash summer Lima Beans Sweet potato Kale Broccoli Carrots Green Peppe r Avocado Sweet potato Potatoes Corn Lima Beans Squash winter Artichoke Mushrooms Broccoli Cauliflower Carrots Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds

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.

5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of niacin per day.

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Oranges Bananas

No nuts contain a significant amount of vitamin B5.

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.

B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve 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 both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous

Bananas Avocado Watermelon Peas Potatoes Carrots

No nuts contain a significant amount of vitamin B6.

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.

Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe

Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash winter Broccoli Squash summer Corn Sweet potato Kale Potatoes Carrots Onions

Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds

system. It helps in the formation and creation of DNA and maintaining 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 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, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. None

Green Peppe r

None

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.

No nuts contain a significant amount of vitamin B12.

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 of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging byproducts of the bodys metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash summer Squash winter Sweet potato No nuts contain a significant amount of vitamin C.

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg

antiviral agent. Vitamin D is None known as the "sunshine vitamin" since it is manufactured 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 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 essential for the normal development of healthy teeth and bones. It also helps Mushrooms No nuts contain a significant amount of vitamin D.

5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day.

maintain adequate levels of calcium and phosphorus 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 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. Blackberries Bananas Apples Kiwi None Nuts: Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts

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.

Vitamin K is fat soluble and plays a critical 70-80 micrograms/day for adult role in blood males, 60-65 micrograms per clotting. It day for adult females. regulates blood Children need about half the calcium levels

None

Vitamin K is found in significant quantities in dark green leafy vegetables

Pine Nuts/Pignolias Cashews Chestnuts Filberts/Hazelnuts

amount, depending on age.

and activates at least 3 proteins involved in bone health.

such as spinach, broccoli, and kale.

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