Nutrient -
Daily Amount Needed |
Information |
Fruit Sources |
Vegetable
Sources |
Nut
Sources |
|
b9 |
| 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. 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. |
Kiwi
Blackberries
Tomatoes
Oranges
Strawberry
Bananas
Cantaloupes |
Lima Beans
Asparagus
Avocado
Peas
Artichoke
Spinach
Squash - winter
Broccoli
Squash-summer
Corn
Sweet potato
kale
Potatoes
Carrots
Onions
Green Pepper |
Nuts/Seeds:
Peanuts
Sunflower
seeds
Chestnuts
Walnuts
PineNuts/Pignolias
Filberts/Hazelnuts
Pistachios
Almonds
Cashews
Brazil Nuts
Pecans
Macadamias
Pumpkin Seeds
|
|
b12 |
| 2.4 mcg for adults
and 2.6 - 2.8 mcg for women who are pregnant or lactating.
Children need .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. |
|
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. 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. |
Kiwi
Strawberry
Oranges
Blackberries
Cantaloupes
Watermelon
Tomatoes
Lime
Peaches
Bananas
Apples
Lemon
Grapes |
Artichoke
Asparagus
Avocado
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Green Pepper
kale
LimaBeans
Mushrooms
Onions
Peas
Potatoes
Spinach
Squash-Summer
Squash-winter
Sweet potato |
No nuts contain
a significant amount of vitamin C. |
|
d |
| 5 mg for most
adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about5 mg/day. |
|
None |
Mushrooms |
No nuts contain
a significant amount of vitamin D. |
|
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. |
Blackberries
Bananas
Apples
Kiwi |
None |
Nuts:
Almonds
Sunflower Seeds
Pine Nuts/Pignolias
Peanuts
Brazil Nuts |
|
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. |
None |
Vitamin K is
found in significant quantities in dark green leafy
vegetables such as
Spinach,
broccoli, and
kale. |
Pine Nuts/Pignolias
Cashews
Chestnuts
Filberts/Hazelnuts
|
