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Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Not getting enough vitamin thiamine can leave one fatigued and weak.
Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Not getting enough vitamin thiamine can leave one fatigued and weak.
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Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Not getting enough vitamin thiamine can leave one fatigued and weak.
Droits d'auteur :
Attribution Non-Commercial (BY-NC)
Formats disponibles
Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
Information Daily Amount Needed Sources Sources Sources
Vitamin A Most fruits Sweet potato Pistachios
helps cell contain Kale Chestnuts reproduction. vitamin A, Carrots Pumpkin Seeds It also but the Spinach Pecans 10,000 IU/day (plant-derived) stimulates following Avocado Pine for adult males. immunity and fruits have a Broccoli Nuts/Pignolias 8,000 for adult females - is needed for significant Peas Sunflower Seeds 12,000 if lactating. formation of amount: Asparagus Almonds 4,000 for children ages 1-3 some Tomatoes Squash - Filberts/Hazelnuts 5,000 for children ages 4-6 hormones. Cantaloupes summer 7,000 for children ages 7-10 Vitamin A Green Pepper helps vision Watermelon and promotes bone growth, Peaches tooth Kiwi development, Oranges and helps Blackberries maintain healthy skin, hair, and mucous membranes. 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. Alpha- carotene, beta-carotene and retinol are all versions of Vitamin A. Vitamin Watermelon Peas No nuts contain a B1/thiamine is Avocado significant important in amount of the production vitamin B1. of energy. It helps the body 1.2 mg for adult males and 1.1 cells convert mg for women - 1.5 mg if carbohydrates lactating. into energy. It Children need .6 to .9 mg of is also B1/thiamine per day. 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 Kiwi Avocado No nuts contain a
riboflavin is significant important for amount of body growth, vitamin B2. reproduction and red cell 1.3 mg for adult males and 1.1 production. It mg for women - 1.5 mg if also helps in pregnant/lactating. releasing Children need .6 to .9 mg of energy from B2/riboflavin per day. carbohydrates. Note: Most fruits and vegetables are not a significant source of riboflavin.
Niacin assists Peaches Avocado Nuts:
in the Tomatoes Peas Peanuts functioning of Kiwi Potatoes Pine the digestive Bananas Mushrooms Nuts/Pignolias system, skin, Cantaloupe Squash - Chestnuts and nerves. It Watermelon winter Almonds 16 mg for adult males and 14 is also Corn mg for women - 17-18 mg if important for Artichoke pregnant/lactating. the conversion Asparagus Children need 9 - 16 mg of of food to Squash - niacin per day. energy. summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper
Pantothenic Oranges Avocado No nuts contain a
acid is Bananas Sweet potato significant essential for Potatoes amount of the Corn vitamin B5. metabolism of Lima Beans 5 mg for adults and 6 - 7 mg food as well Squash - for women who are pregnant as in the winter or lactating. formation of Artichoke Children need 2 - 4 mg of hormones and Mushrooms niacin per day. (good) Broccoli cholesterol. Cauliflower Carrots
B6 plays a Bananas Avocado No nuts contain a
role in the Watermelon Peas significant creation of Potatoes amount of antibodies in Carrots vitamin B6. the immune system. It 1.3 to 1.7 mg for adults - 2 mg helps maintain for women who are pregnant normal nerve or lactating. function and Children need between .6 to acts in the formation of 1.3 mg. 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 Kiwi Lima Beans Nuts/Seeds:
folic acid are Blackberries Asparagus Peanuts both forms of Avocado Sunflower Seeds B9. Folate Tomatoes Peas Chestnuts occurs Orange Artichoke Walnuts At least 400 mcgs for most naturally in Strawberry Spinach Pine adults - pregnant women 600 fresh foods, Bananas Squash - Nuts/Pignolias mcgs and breastfeeding whereas folic Cantaloupe winter Filberts/Hazelnuts women should get at least 500 acid is the Broccoli mcgs. synthetic form Squash - Pistachios Children need between 150 to found in summer Almonds 300 mcg per day. supplements. Corn Cashews Your body Sweet potato Brazil Nuts needs folate to Kale Pecans produce red Potatoes Macadamias blood cells, as Carrots Pumpkin Seeds well as Onions components Green Pepper of the nervous 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 NTD-affected (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 None None No nuts contain a
B vitamins, significant vitamin B12 amount of is important vitamin B12. 2.4 mcg for adults and 2.6 - for 2.8 mcg for women who are metabolism. It pregnant or lactating. helps in the Children need .9 - 2.4 mcg per formation of day. 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 Kiwi Artichoke No nuts contain a
one of the Strawberry Asparagus significant most Orange Avocado amount of important of Blackberries Broccoli vitamin C. 60 mg for adults - 70 mg for all vitamins. It Carrots women who are pregnant and plays a Cantaloupe Cauliflower 95 for those lactating. significant Watermelon Corn Children need between 45 and role as an Cucumber 50 mg antioxidant, Tomatoes Green Pepper thereby Lime protecting Peach Kale body tissue Bananas Lima Beans from the Apples Mushrooms damage of Lemon Onions oxidation. Grapes Peas Antioxidants Potatoes act to protect Spinach your cells Squash - against the summer effects of free Squash - radicals, winter which are Sweet potato potentially damaging by- products of the body’s 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 antiviral agent.
Vitamin D is None Mushrooms No nuts contain a
known as the significant "sunshine amount of vitamin" since vitamin D. 5 mg for most adults. Between it is 50 - 70 yrs 10 mg, and after manufactured 70 15 mg. by the body Children need about 5 after being mg/day. 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 maintain adequate levels of calcium and phosphorus in the blood.
Like vitamin Blackberries None Nuts:
C, vitamin E Almonds plays a Bananas Sunflower Seeds significant Apples Pine 30 IU for most adults. role as an Kiwi Nuts/Pignolias Children need between 6-11 antioxidant, Peanuts mg/day. (1 IU is equal to thereby Brazil Nuts approximately .75 mg) protecting Note: some researchers and body tissue medical experts believe that from the with all of the positive studies damage of using higher doses of vitamin oxidation. It is E, this daily recommended important in intake is not high enough. 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.
Vitamin K is None Vitamin K is Pine
fat soluble found in Nuts/Pignolias and plays a significant Cashews critical role in quantities in Chestnuts 70-80 micrograms/day for blood clotting. dark green Filberts/Hazelnuts adult males, 60-65 It regulates leafy micrograms per day for adult blood calcium vegetables females. levels and such as activates at spinach, Children need about half the least 3 broccoli, and amount, depending on age. proteins kale. involved in bone health.