Tuesday, January 20, 2015

What is in your food?

Nutrient -
Daily Amount Needed
Information
Fruit Sources
Vegetable
Sources
Nut/Grain
Sources
Meat/Protein
Sources
Legume
Sources
Vitamin A

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
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.
Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Most fruits contain vitamin A, but the following fruits have a significant amount:
Cantaloupes
Grapefruit
Guava
Mango
Papaya
Passionfruit
Tomatoes
Watermelon
Most legumes do not contain a significant amount of Vitamin A
Vitamin B1 (thiamine)

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.
Vitamin B1/thiamine is 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 (Riboflavin)

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.
Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.
Vitamin B3 (niacin)

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.
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
Vitamin B5 (pantothenic acid)

5 mg for adults and 6 - 7 mg for women who are pregnant or lactating.
Children need 2 - 4 mg of pantothenic acid per day.
Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
Vitamin B6 (pryidoxine)

1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating.
Children need between 0.6 to 1.3 mg B6 per day.
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.
Vitamin B9 (folate/folic acid)

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.
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 system.
Most legumes are good sources of Folate but these are very good sources:
Black Eye Peas
Edamame
Soy Beans 
Vitamin B12

2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating.
Children need 0.9 - 2.4 mcg per day.
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.
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
None
None
No nuts contain a significant amount of vitamin B12.
Legumes do not contain a significant amount of vitamin B12.
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
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 by-products of the body’s metabolism.
Other than
Chestnuts, most nuts do not contain a significant amount of vitamin C.
Other thanEdamame, most legumes do not contain a significant amount of vitamin C.
Vitamin D

5 mcg (200 iu) for most adults. Between 50 - 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu).
Children need about 5 mcg (200 iu)/day.
Vitamin D is 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.
None
No nuts contain a significant amount of vitamin D.
Legumes do not contain a significant amount of vitamin D.
Vitamin E

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.
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.
Vitamin K

70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females.
Children need about half the amount, depending on age.
Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.