HealthSheet - #Vegan Nutrition Facts

Hello Everyone!  I have something a little more different today for all of us. Over the weekend I wondered which vitamins are in whic...

    Hello Everyone! 

    I have something a little more different today for all of us. Over the weekend I wondered which vitamins are in which fruit and vegetable as my annual blood test appointment is coming closer. On every side I looked there were several links to each of the vitamins with the information I needed but I did not find a lovely table with an overview. I decided to make on myself to make my life a little easier in the future. Here is what I got! 

    Why do I need vitamins? 

    Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods. Most of the compounds needed for our body cells to function for our health, can be made by our cells from other nutrients.
    Why do I need minerals? 
      The minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.
      Vitamin A High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.
      Vitamin B-1, or thiamin, is a water-soluble vitamin necessary for carbohydrate metabolism and nerve and heart function. It also prevents cancer and helps against migraines and headaches as well as plays it's role with healthy hair and skin.

      Cereals & Grains : long-grain brown rice, wheat germ, whole wheat bread, brewer's yeast, and fortified breads, cereals, and pastas as leading sources of dietary vitamin B-1.
      Nuts, beans and seeds are excellent dietary sources of vitamin B-1, and these foods make ideal meat replacements for vegetarians or those on restricted diets
      fruits are good sources of vitamin B-1
      Vegetables: Romaine lettuce, spinach, asparagus, green peas, eggplant, oranges, cantaloupe, brussels sprouts and tomatoes are all good sources of vitamin B-1.
      Vitamin B2 - helps your body cells use fat, protein and carbohydrates from foods to produce energy & helps in the production of niacin (vitamin B3) and pyridoxine (vitamin B6). Vegetables: Mushrooms, cooked spinach, sun- dried tomatoes
      Grains: cereal, Pasta,
      Nuts, Seeds
      Vitamin B3 – is involved in energy metabolism, This process is not only important in energy production, but in protecting your body against excessive tissue damage. It is a source of energy production

      Vegetables: Asparagus, Tomatoe, Bell Peppers, (Sweet )Potato, peas, Squash, mushrooms, collard greens, carrots, brussels sprouts, spinach, broccoli, beans, soy sauce, beet greens, kale, Cabbage, fennel, cauliflower, sea veg, mustard greens, peppers, parsley
      Seeds & nuts: peanuts, sunflower seeds
      Grains: Brown rice, Barley
      Fruit: Cantaloup,
      Vitamin B5 - Its function in the body is to help convert food to glucose, which is then used as energy, as all of the B vitamins do

      Vegetables: mushrooms, cauliflower, broccoli, yellow corn, leafy greens (collard, turnip, swiss chard, tomatoes), beans, peas, sweet potatoe
      Fruit: strawberries, grapefruit (e.g.)
      Nuts & seeds: mixed nuts, sunflower seeds
      Vitamin B6 - Vitamin B-6, also known as pyridoxine, is important in the breakdown of fats, carbohydrates and proteins. Its functions also include production of red blood cells, maintenance of skin and nerves, and hormone production and also helps maintain a healthy nervous system. This vitamin is also essential in preventing or managing some types of anemia.

      Dried fruit and nuts : Walnuts & sunflower seeds
      Whole grain cereal
      Fruits: banana
      Vegetables: beans, spinach
      Vitamin B7 - The primary function of vitamin B-7 is to act as a coenzyme for reactions that involve the addition or removal of carbon dioxide to or from biologically active compounds. For example, the synthesis and oxidation of fatty acids requires vitamin B-7 to act as a coenzyme. It also helps to break down proteins into amino acids and plays a role in the formation of purines.

      Nuts & seeds: Walnuts & peanuts
      Grains: Oats/ oatmeal
      Vitamin B9 - is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth.

      Vegetables: beans, lentils, spinach, asparagus, lettuce, avocado, broccoli
      Fruit: tropical fruit and oranges
      Grains: bread
      Vitamin B12 - helps maintain a healthy nervous system. This vitamin is also essential in preventing or managing some types of anemia.

      Only supplement that has to be taken
      Vitamin C - Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.

      Fruit: all of our listed citrus fruits (orange, grapefruit, lime, and lemon), Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries, Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category. You should expect almost any fresh fruit to be a good, very good, or excellentsource of dietary vitamin C.
      Vegetables: summer and winter squash, green beans, and carrots, green leafy vegetables, herbs and spices
      Vitamin D - Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia.

      Vitamin E - Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body. Adequate amounts of vitamin E can help protect against heart disease, cancer, and age related eye damage (macular degeneration).

      Vegetables: Spinach, Asparagus, turnip greens, swiss chard, mustard greens, Chili & bell Peppers, Broccoli, Kale, Tomatoes, Avocado, olives (- oil), beet greens, leeks, carros, collard greens, green beans.
      Fruit: kiwi, raspberry, cranberry, avocadom
      Nuts: peanuts, sunflower seeds, almonds
      Vitamin K - Vitamin K is an essential vitamin required for protein modification and blood clotting. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's, and that consuming increased levels of vitamin K can help protect against cancer and heart disease.

      Vegetables: herbs, leafy greens, broccoli, cauliflower, kale, asparagus, cabbage, lettuce, brussel sprouts, cucumber, tomatoes, pepper, peas, squash. Beans, peppers, carrot, peas
      Fruit: blueberries, grapes, raspberry, avocado, cranberry, pear, plum, cantaloupe

      Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years, so it's very important to get enough calcium now to fight against bone loss later in life. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.

      You'll also find this mineral in broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources

      Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.

      Iron-rich foods include red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.

      Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.
      You get magnesium from whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate (yes, chocolate!)

      Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.

      Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.

      Potassium helps with heart, muscle, and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.

      Potassium is found in broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.

      Zinc is important for normal growth, strong immunity, and wound healing.

      You'll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, milk and other dairy products, whole grains, and fortified breakfast cereals
      I really hope you found this information useful. Feel free to print it out that you have it on hand. I just hope I could help in some cases. :) 

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