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Nutrient - Fruit Vegetable Nut

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.

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