7/31/2019 Vitamins Minerals Proteins
1/92
Nutrient -Daily Amount Needed
Information Fruit SourcesVegetableSources
Nut/GrainSources
Meat/ProteinSources
LegumeSources
10,000 IU/day (plant-derived) for adult males.8,000 for adult females - 12,000 if lactating.4,000 for children ages 1-35,000 for children ages 4-67,000 for children ages 7-10
Vitamin A
helps cellreproduction. Italso stimulatesimmunity andis needed forformation ofsomehormones.Vitamin Ahelps visionand promotesbone growth,tooth
development,and helpsmaintainhealthy skin,hair, andmucousmembranes. Ithas beenshown to bean effectivepreventiveagainstmeasles.
Deficiency cancause nightblindness, dry
Most fruits
containvitamin A, butthe followingfruits have asignificantamount:CantaloupesGrapefruitGuavaMangoPapayaPassionfruitTomatoes
Watermelon
Amaranth
LeavesBok ChoyBroccoliBrusselsSproutsButternutSquashCarrotsChineseBroccoliChineseCabbageKale
LeeksPeasPumpkinRapiniSpinachSquash -summerSquash -winterSweetPotatoSwissChard
Chestnuts
PecansPistachios
Cheddar
CheeseCreamCheeseCows MilkWhippingCreamEggsTunaGoat MilkGoat Cheese
Sour Cream
Most
legumes donot containasignificantamount ofVitamin A
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Vitamins Minerals Proteins
2/92
skin, poorbone growth,and weaktooth enamel.
Alpha-carotene, beta-carotene andretinol are allversions ofVitamin A.
1.2 mg for adult males and 1.1 mg for women - 1.5 mg iflactating.
Children need .6 to .9 mg of B1/thiamine per day.
VitaminB1/thiamine isimportant in
the productionof energy. Ithelps the bodycells convertcarbohydratesinto energy. Itis alsoessential forthe functioningof the heart,muscles, andnervoussystem. Not
getting enoughthiamine canleave onefatigued andweak.
AvocadoBoysenberries
BreadfruitCherimoyaDatesGrapesGrapefruitGuavaLoganberriesMangoOrangePineapplePomegranateWatermelon
AsparagusBrusselsSprouts
ButternutSquashCornFrenchBeansLima Beans
OkraParsnipsPeasPotatoesSpirulinaSweet
Potato
Brazil NutsBuckwheatCashews
ChestnutsFlax SeedFilberts/Hazelnuts
Macadamia NutsMilletOatsPeanutsPecansPineNuts/PignoliasPistachiosQuinoa
Rice BrownRyeSpeltWheat - DurumWheat - Hard Red
BeefCows MilkCatfish
HerringSalmonTunaGoat MilkPorkSoy BeansSoy MilkLowfatYogurtRoast DuckBaconPorkSausage
GroundChicken
BlackBeansBlack Eye
PeasKidneyBeansNavyBeansWhiteBeansWingedBeans
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Vitamins Minerals Proteins
3/92
Note: Mostfruits andvegetables arenot asignificantsource ofthiamine.
Wheat - HardWhite
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 orriboflavin isimportant forbody growth,reproductionand red cellproduction. Italso helps inreleasingenergy fromcarbohydrates.
AvocadoBananaCherimoyaDatesGrapesLycheeMangoMulberriesPassion FruitPomegranatePrickly Pear
AmaranthLeavesArtichokeAsparagusBok ChoyBrusselsSproutsChineseBroccoliFrenchBeansLima Beans
Mushrooms
PeasPumpkinSpirulinaSquash -winter
SweetPotatoSwissChard
AlmondsBuckwheatChestnutsOatsQuinoaRyeWheat - DurumWheat - Hard Red
Wheat - HardWhite
BeefCheddarCheeseCottageCheeseChicken(dark meat)EggsCaviarHerringPollockSalmonSardinesTunaGoat MilkGoat Cheese
LambPorkSoy Beans
Soy MilkTurkeyBreastTurkeyBacon
AdzukiBeansFavaBeansEdamameGarbanzoBeansMungBeansNavyBeansPintoBeansSoy BeansWingedBeans
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tp://www.healthalternatives2000.com/legumes-nutrition-chart.html#navybeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#pintobeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#pintobeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#soybeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#wingedbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#wingedbeans7/31/2019 Vitamins Minerals Proteins
4/92
VealYogurtSour CreamTurkey Leg
LowfatYogurtRoast DuckHamburgerBeefSausageGroundTurkeyGroundChicken
16 mg for adult males and 14 mg for women - 17-18 mg ifpregnant/lactating.
Children need 9 - 16 mg of niacin per day.
Niacin assistsin the
functioning ofthe digestivesystem, skin,and nerves. Itis alsoimportant forthe conversionof food toenergy.
AvocadoBoysenberries
BreadfruitCherimoyaDatesGuavaLoganberriesLycheeMangoNectarinePassion FruitPeach
ArtichokeButternut
SquashCornMushrooms
OkraParsnipPeasPotatoesPumpkinSpirulinaSpaghettiSquashSquash -winterSweetPotato
BarleyBuckwheat
PeanutsRyeSpeltSunflower SeedsWheat - DurumWheat - Hard Red
Wheat - HardWhite
BeefChicken
BreastChicken(dark meat)AnchoviesCatfishCodHerringPerchPollockSalmonSardinesTunaLambPorkTurkeyBreastTurkey
AdzukiBeans
FavaBeansEdamamePigeonBeansSplit PeasSoy BeansWingedBeans
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-seed-nutrition-chart.html#hard%20white%20wheathttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#beefhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#chicken%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#chicken%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#chicken%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#chickendarkhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#chickendarkhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#anchovieshttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#catfishhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#catfishhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#codhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#herringhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#perchhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#perchhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#pollockhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#pollockhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#salmonhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#sardineshttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#sardineshttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#tunahttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#tunahttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#lambhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#lambhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#porkhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#turkey%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#turkey%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#turkey%20breasthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#turkey%20baconhttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#adzukibeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#adzukibeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#broadbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#broadbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#edamamehttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#pigeonbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#pigeonbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#splitpeashttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#soybeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#soybeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#wingedbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#wingedbeanshttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#vealhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#yogurthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#sour%20creamhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#turkey%20leghttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#lowfat%20yogurthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#lowfat%20yogurthttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#duckhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#hamburgerhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#beef%20sausagehttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#beef%20sausagehttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#ground%20turkeyhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#ground%20turkeyhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#ground%20chickenhttp://www.healthalternatives2000.com/meat-protein-nutrition-chart.html#ground%20chickenhttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Avocadohttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Boysenberrieshttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Breadfruithttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Cherimoyahttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Dateshttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Guavahttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Loganberrieshttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Lycheehttp://www.healthalternatives2000.com/fruit-nutrition-chart.html#Mangohttp://www.healthaltern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Vitamins Minerals Proteins
5/92
BaconVealTurkey LegHot Dog
(Turkey)Roast DuckHamburgerBaconPorkSausageBeefSausageGroundTurkeyGroundChicken
5 mg for adults and 6 - 7 mg for women who are pregnant orlactating.
Children need 2 - 4 mg of pantothenic acid per day.
Pantothenicacid isessential forthemetabolism offood as well asin theformation ofhormones and(good)cholesterol.
AvocadoBlackCurrantsBreadfruitCherimoyaDatesGooseberriesGrapefruitGuavaPomegranateRaspberriesStarfruitWatermelon
BroccoliBrusselsSproutsButternutSquashCornFrenchBeansMushrooms
OkraParsnipPotatoesPumpkinSpirulinaSpaghettiSquash
BuckwheatChestnutsOatsRyeSunflower SeedsWheat - DurumWheat - Hard Red
Wheat - HardWhite
BeefChickenBreastChicken(dark meat)Cows MilkEggsCatfishCaviarHerringPerchSalmonSardinesTunaGoat MilkLambPork
AdzukiBeansBlack EyePeasEdamameLimaBeansMungBeansSoy BeansSplit Peas
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//www.healthalternatives2000.com/legumes-nutrition-chart.html#limabeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#limabeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#mungbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#mungbeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#soybeanshttp://www.healthalternatives2000.com/legumes-nutrition-chart.html#splitpeas7/31/2019 Vitamins Minerals Proteins
6/92
Squash -summerSquash -winter
SweetPotato
Soy MilkTurkeyBreastVeal
YogurtTurkey LegLowfatYogurtRoast DuckHamburgerBeefSausageGroundTurkeyGroundChicken
1.3 to 1.7 mg for adults - 2 mg for women who are pregnant orlactating.
Children need between 0.6 to 1.3 mg B6 per day.
B6 plays a rolein the creationof antibodies inthe immunesystem. Ithelps maintainnormal nervefunction andacts in theformation ofred blood cells.It is alsorequired forthe chemicalreactions ofproteins. Thehigher the
AvocadoBananaBreadfruitCherimoyaDatesGooseberriesGrapesGuavaLycheeMangoPassion FruitPineapplePomegranateWatermelon
AmaranthLeavesBok ChoyBroccoliBrusselsSproutsButternutSquashCeleriacCornFrenchBeansGreenPepperKaleLima Beans
ChestnutsFilberts/Hazelnuts
PistachiosPumpkin SeedsRice BrownRyeSunflower SeedsWalnutsWheat - DurumWheat - Hard Red
Wheat - HardWhite
ChickenBreastChicken(dark meat)CatfishCodHerringPollockSalmonSardinesTunaPorkSoy BeansSoy MilkTurkeyBreastTurkey
Black EyePeasEdamameGarbanzoBeansKidneyBeansLimaBeansNavyBeansPintoBeansSoy BeansWhiteBeans
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