Vitamin
Wheel |
Vitamin
A
Benefits:
* 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.
Guidelines:
* 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.
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Fruits:
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
Vegetables:
Red, yellow, orange,
and dark green vegetables.
Asparagus
Broccoli
Carrots
Green Pepper
Kale
Peas
Spinach
Summer Squash
Sweet potato
Nuts:
Almonds
Chestnuts
Hazelnuts
Pistachios Pumpkin Seeds
Pecans
PineNuts
Sunflower Seeds
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Vitamin
B1
Benefits:
* 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.
Guidelines:
* 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).
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Fruits:
Avocado
Orange
Watermelon
Vegetables:
Asparagus
Cauliflower
Dried Beans
Peas
Potatoes
Nuts:
Sunflower Seeds
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Vitamin
B2
Benefits:
* 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.
Guidelines:
* Enriched and Fortified
Cereals are a good source.
* Deficiency can cause
visual problems, and can
cause cracks and sores
around the mouth and nose.
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Fruits:
Kiwi
Vegetables:
(Green leafy vegetables)
Avocado
Asparagus
Broccoli
Mushrooms
Spinach
Nuts:
No nuts contain
a significant amount
of vitamin B2
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Vitamin
B3
Benefits:
* 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.
Guidelines:
* 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.
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Fruits:
Bananas
Cantaloupe
Kiwi
Peaches
Tomatoes
Watermelon
Vegetables:
Artichoke
Asparagus
Avocado
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Mushrooms
Peas
Potatoes
Summer Squash
Sweet Potato
Nuts:
Almonds
Chestnuts
Peanuts
Peanut Butter
Pine Nuts
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Vitamin
B5
Benefits:
* Vitamin B5 (Pantothenic
Acid) is essential for
the metabolism of food.
* It is also essential
in the formation of hormones
and “good”
cholesterol.
Guidelines:
* Whole Grain Cereals
are a good source of B5.
* Excess of one B vitamin
may cause deficiency of
others.
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Fruits:
Avocado
Oranges
Bananas
Vegetables:
Artichoke
Carrots
Cauliflower
Broccoli
Corn
Lima Beans
Mushrooms
Potatoes
Sweet Potato
Winter Squash
Nuts:
No nuts contain
a significant amount
of vitamin B5
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Vitamin
B6
Benefits:
* 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.
Guidelines:
* Enriched and Fortified
Cereals are a good source.
* Deficiency can cause
visual problems, and can
cause cracks and sores
around the mouth and nose.
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Fruits:
Avocado
Bananas
Watermelon
Vegetables:
Beans
Broccoli
Carrots
Peas
Potatoes
Spinach
Sweet Potatoes
Nuts:
Chestnuts
Hazelnuts
Pistachios
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Vitamin
B9
Benefits:
* 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.
Guidelines:
* 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.
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Fruits:
Avocado
Bananas Blackberries
Cantaloupe
Kiwi
Orange Strawberry
Tomatoes
(Folate and Folic Acid
are both forms of B9.
Folate occurs naturally
in fresh foods. Folic
Acid is the synthetic
form found in supplements.)
Vegetables:
Artichoke Asparagus
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Onions
Peas
Potatoes
Spinach
Squash
Sweet Potato
Nuts:
Almonds
Brazil Nuts
Cashews
Chestnuts
Hazelnuts
Macadamias
Peanuts
Pine Nuts
Sunflower Seeds
Pistachios
Pecans
Pumpkin Seeds
Walnuts
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Vitamin
B12
Benefits:
* Vitamin B12 is important
for metabolism.
* It helps to make red
blood cells.
* It is important for
nerve cell function.
Guidelines:
* It is only available
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.
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Fruits:
No fruits contain
vitamin B12
Vegetables:
No vegetables contain
vitamin B12
Nuts:
No nuts contain
a significant amount
of vitamin B12
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Vitamin
C
Benefits:
* 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.
Guidelines:
* 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.
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Fruits:
(Citrus Fruits)
Apples
Avocado
Bananas
Berries
Cantaloupe
Grapes
Guava
Kiwi
Lemon and Lime
Orange
Peach
Strawberry
Tomatoes Watermelon
Vegetables:
(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
Nuts:
No nuts contain
a significant amount
of vitamin C
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Vitamin
D
Benefits:
* 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.
Guidelines:
* D-fortified soy or nut
milks 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.
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Fruits:
no fruits contain vitamin
D
(Exposure to sun
enables body to make
its own Vitamin D.)
Vegetables:
Mushrooms
Nuts:
No nuts contain
a significant amount
of vitamin D
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Vitamin
E
Benefits:
* 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.
Guidelines:
* 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 to minimize
the appearance of wrinkles,
and to help heal minor
wounds without scarring.
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Fruits:
Apples
Bananas
Blackberries
Kiwi
Vegetables:
Almonds
Brazil Nuts
Pine Nuts
Peanuts
Sunflower Seeds
Nuts:
Almonds
Brazil Nuts
Pine Nuts
Peanuts
Sunflower Seeds
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Vitamin
K
Benefits:
* 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.
Guidelines:
* Vitamin K Fortified
Cereals are a good source.
* Deficiency can cause
defective blood coagulation.
* Overdose can cause Jaundice
in infants.
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Fruits:
No fruits contain
vitamin K
Vegetables:
(Dark green leafy vegetables)
Cauliflower
Collard Greens
Broccoli
Kale
Spinach
Nuts:
Cashews
Chestnuts
Hazelnuts
Pine Nuts
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