Nutrition

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

AsparagusCauliflower

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

AlmondsChestnuts

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)

AvocadoBananas 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

ApplesBananas

Blackberries

Kiwi

(Green leafy vegetables)Brown Rice

Vegetable Oils

Soybean Oil

Wheat Germ

AlmondsBrazil 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

CashewsChestnuts

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.