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Food and Nutrition Chart

Submitted by on May 7, 2012 – 1:36 amNo Comment

The most organic food substances are the vitamins which are found only in the living things like plants and animals and are very essential for the body to function properly. For the energy and growth and generally for the well being of the body it is important to have a general consumption of the most important ingredient the vitamins. The body cannot make its own vitamins so they should be supplied to the body. There are many who believe that vitamins replace food but this is not right. Vitamins cannot be assimilated without food so vitamins should always be taken with a meal. Artificial vitamin supplements vary in quality so it is best to take vitamins from a reliable source.

Vitamin A

This is needed around 10,00 IU per day for adult males and around 8,000 for female adults and around 4,000 for children between the ages of 1 to 3, 5000 for children between the ages of 4 to 6 and also 7000 for the children between the ages of 7 to 10.

Vitamin A helps the cell to reproduce. It helps in stimulation of the immunity and is basically needed for the formation of hormones. It helps in vision and also promotes the growth of bones. Teeth develop well because of here and also helps to maintain a healthy skin, lot of mucous membranes and hair. It has been shown to have a good effect against preventing measles.

Deficiency of Vitamin A causes night blindness and also causes a lot of dry skin , and weak tooth enamel. Retinol, alpha carotene and beta carotene are all forms of Vitamin A. this is basically found in grapefruit, cantaloupes, guava, papaya, mango, tomatoes, passion fruit, watermelon, bok choy, amaranth leaves, Brussels sprout, broccoli, carrots, butternut squash, Chinese broccoli, kale, Chinese cabbage, leeks, pumpkin, peas, spinach, rapini, squash, sweet potato, pecans, Swiss chard, pistachios, chestnuts, cows milk, cheddar chesse, tuna, eggs, goat cheese, sour cream.

Vitamin B or Thiamine

This is required for adult males and around 1.2 mg for males and 1.1mg for females. They need around 1.5 mg if they are lactating and around 6 to 9 mg per day. This produces a lot of energy. The body cells can then covert carbohydrates to energy. this is needed for the heart to function, and also for the development of the nervous system. Sometimes lack of Vitamin B could result in a person feeling weak and fatigue.. Just having fruits or vegetables wouldn’t give thiamine. Vitamin B is found in avocados, cherimoya, breadfruit, dates, grapefruit, guava, mango, pomegranate, pineapple, and watermelon. It is also found in Brussels sprouts, asparagus, corn, French beans, okra,limabeans, parsnips, potatoes, peas, spirulina, buck wheat, chestnuts, flax seeds, brazil nuts, millet, oat, pecans, peanuts, pine nuts, pistachios, rice b brown, spelt, rye, hard red wheat. It is also found in beef, salmon,  catfish, tuna, herring, soy beans, goat milk, soy milk, low fat yoghurt, roast duck, black eye peas, pork sausages, ground chicken, navy beans, white beans and many such foods.

Vitamin B2 or Riboflavin

This is required around 1.3 mg for adult males and around 1.1 mg for females and around 1.5 mg for pregnancy women. The children need around 6 to 9 mg of riboflavin per day. This is an important vitamin for the growth of the body and also for reproduction of the red blood cell production, and helps in releasing the energy from carbohydrates. This is found in cherimoya, grapes, dates, mango, lychee, passion fruit, mulberries, pomegranate, prickly pear, artichoke, amaranth leaves, bok choy, Brussels sprout, Chinese broccoli, spirulina, mushrooms, lima beans, French beans, Swiss chard, almonds, chestnuts, oats , rye, buckwheat, goat milk, lamb, eggs, sardines, tuna, cottage cheese, lamb etc. It is also found in turkey veal, yoghurt, low fat yoghurt, sour cream, hamburger, ground turkey, beef sausage, fava beans, adzuki beans, garbanzo beans, edamame,  pinto beans, soy beans and also winged beans.

Vitamins are very eesential for a good food and nutrition based body so it is important that you consume these in regular and in small doses. Vitamins are thus very important in a person’s life.

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