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VITAMIN CHART
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Nutrient - |
Information |
Fruit Sources |
Vegetable |
Animal Sources |
Nut |
Other Sources |
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VITAMIN A
10,000 IU/day (plant-derived) for adult males. |
Functions: Vitamin A is a fat-soluble vitamin that helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. It helps you see normally in the dark and promotes the growth and health of all body cells and tissues. It also protects against infection by keeping healthy the skin and tissues in the mouth, stomach, intestines and respiratory and uro-genital tract, promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.
Deficiency problems: Night blindness and other eye problems; dry, scaly skin, problems with reproduction, poor bone growth, and weak tooth enamel.
Excess amounts: Can lead to birth defects, headaches, vomiting, double vision, hair loss, bone abnormalities and liver damage.
Note: Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
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Most fruits contain vitamin A, but the following fruits have a significant amount:
Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries |
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Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts |
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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. |
Functions: Vitamin B1/Thiamin is a important
water-soluble vitamin that helps all body cells produce
energy from carbohydrates. 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. |
Watermelon |
Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash - summer Green Pepper Peas Legumes soybeans Avocado
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lean cuts of pork liver |
No nuts contain a significant amount of vitamin B1. |
whole grains seeds |
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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. |
Functions: Vitamin B2 or riboflavin is a
water-soluble vitamin needed for energy metabolism by
changing tryptophan (an amino acid) into niacin (another
B vitamin), for building tissue, reproduction, red cell
production, and helps maintain good vision. Note: Most fruits and vegetables are not a significant source of riboflavin. |
Kiwi |
Avocado Broccoli turnip greens asparagus spinach green leafy vegetables
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lean meats, poultry fish eggs liver kidney
heart |
No nuts contain a significant amount of vitamin B2. |
Milk and other dairy products Grains enriched bread, cereal and other grain products |
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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. |
Functions: Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. |
Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon |
Avocado Peas Potatoes Mushrooms Squash - winter Corn Artichoke Asparagus Squash - summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper |
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Peanuts PineNuts / Pignolias Chestnuts Almonds |
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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 niacin per day. |
Functions: Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
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Oranges Bananas |
Avocado Sweet potato Potatoes Corn Lima Beans Squash - winter Artichoke Mushrooms Broccoli Cauliflower Carrots |
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No nuts contain a significant amount of vitamin B5. |
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VITAMIN B6 (pryidoxine) 1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between .6 to 1.3 mg. |
Functions: Vitamin B6 is a water-soluble vitamin
which helps the body make proteins, which are then used
to make body cells. It also helps convert tryptophan (an
amino acid) into niacin and serotonin (a brain
chemical). Vitamin B6 also helps produce other body
chemicals such as insulin, hemoglobin and antibodies to
fight infection. 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.
Deficiency problems: can cause dizziness, nausea,
confusion, irritability and convulsions, depression,
nausea, mental convulsions in infants and greasy, flaky
skin.
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Bananas |
Avocado Peas Potatoes Carrots Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash - winter Broccoli Squash - summer Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper |
Chicken fish pork liver kidney |
No nuts contain a significant amount of vitamin B6. |
whole grains, nuts, and legumes |
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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. |
Functions: 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 Orange Strawberry Bananas Cantaloupe |
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Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds |
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VITAMIN 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. |
Functions: Vitamin B12 is a water-soluble vitamin which works with folate to make red blood cells. It also serves in body cells as a vital part of many body chemicals and helps the body use fatty acids and some amino acids. 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.
needed for building proteins in the body, red blood
cells, and normal function of nervous tissue Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles. Vitamin B12 is available only from foods of animal origin; therefore, it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation. In fact, B12 shots are popular with countless athletes, vegetarians and nonvegetarians alike, many of who swear it helps them perform better.
Deficiency problems: Anemia, fatigue, nerve
damage, a smooth tongue, very sensitive skin. B12
deficiencies may be hidden when extra folate is taken to
treat or prevent anemia. Strict vegetarians who eat no
animal products and their infants are the most likely to
develop vitamin B12 deficiencies. People who do not
absorb vitamin B12 may also be deficient.
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None |
None |
liver, kidney fish clams oysters salmon sardines
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No nuts contain a significant amount of vitamin B12. |
Dairy products Yogurt Milk
Nonfat Animal products and some fortified foods. |
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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 |
Functions: Vitamin C is a water-soluble vitamin
that helps the body absorb iron out of food made from
plant sources. It helps produce the connective tissue
collagen, helps form and repair red blood cells, bones
and other tissues, helps keep capillary walls and blood
vessels firm, protects against bruising, helps maintain
healthy gums and heal cuts and wounds, helps protect
from infection by keeping the immune system healthy.
Deficiency problems: Scurvy, a disease that
causes loose teeth, Excessive bleeding, swollen gums and
improper wound healing. Scurvy is rare in the United
States.
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Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes Pineapples Lemon |
Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash - summer Squash - winter Sweet potato |
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No nuts contain a significant amount of vitamin C. |
peppers |
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VITAMIN D 5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day. |
Functions: Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium and phosphorus and helps deposit these minerals in bones and teeth to make them strong.
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. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction. If adequate stores of Calcium are not available in the muscle, full, hard muscular contractions cannot be sustained. Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction. And don't forget about Phosphorus. Phosphorus helps provide quick, powerful muscular contractions, which comprise the majority of movements during weight training. Phosphorus is also required for the synthesis of ATP (Adenosine Triphosphate), the high energy molecule used by your muscle cells during contraction. This nutrient is high in the list since bodybuilders typically avoid the fat content, e.g., dairy foods. Look for vitamin D fortified foods and get in the habit of drinking at least one glass of low-fat or nonfat milk per day.
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None |
Mushrooms |
liver salmon sardines |
No nuts contain a significant amount of vitamin D. |
milk (fortified) cheese whole eggs fortified margarine
The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
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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. |
Functions: Vitamin E is a fat-soluble vitamin what works as an antioxidant and, as such, may have a possible role in protecting against illnesses such as heart disease and some types of cancer.
protects red blood cells and helps prevent destruction
of vitamin A and C 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 E is a powerful antioxidant, meaning it protects the cell's membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon health cell membranes. You've probably heard a lot about antioxidants in the news lately, and research continues to validate their importance. Specifically, antioxidants help to reduce the number of free radicals in the body. Free radicals are natural byproducts of cellular respiration, but accumulation of free radicals can lead to cellular changes and destruction (even cancer), rendering cells unable to adapt normally. This means a reduction in exercise induced processes in the cell such as repair and growth.
Deficiency problems: Nervous system problems.
Deficiencies are very rare, as vitamin E is abundant in
foods. Premature, very low birthweight babies and people
who do not absorb fat normally may have deficiency
problems.
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Blackberries Bananas Apples Kiwi |
None green leafy vegetables |
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Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts |
margarine vegetable oil (soybean, corn, safflower, and cottonseed) wheat germ |
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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. |
Functions: Vitamin K is a fat-soluble vitamin
that is necessary for normal blood clotting and
synthesis of proteins found in plasma, bone, and
kidneys. It regulates blood calcium levels and activates
at least 3 proteins involved in bone health.
Intestinal bacteria produce some of the vitamin K you
need. The best food sources include green leafy
vegetables such as kale, parsley, spinach and broccoli.
Smaller amounts are found in milk and other dairy
products, meat, eggs, cereal, fruits and other
vegetables. .
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None |
Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, kale spinach lettuce cabbage cauliflower |
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Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts Pine |
Meats dairy products eggs wheat bran organ meats, cereals |
Questions: