This
Vitamins Chart is not intended to be exhaustive; rather this is just a
chart to remind you how to get a variety of different kinds
of foods (the "where to get it " column) that will lead to a
more balance diet. The " why you need it" section gives you
the motivation.
| Vitamin | Where To Get It | Why You Need It |
| Vitamin A | Green Leafy vegetables, milk, cantaloupe,apricots | Healthy skin and bones |
| Vitamin B1 (Thiamin) | Whole-grain cereals, meat | Helps convert carbohytrates to energy |
| Vitamin B2 (Riboflavin) | Green vegetables, fish,milk,cheese | Helps to metabolize food |
| Niacin | Fish, meat, nuts,legumes | Helps the body use energy from food |
| Vitamin B6 (pyridoxine) | Liver, yeast | Used by the body for growth and development. |
| Vitamin B12 (cobalamin) | Meat, other animal foods | Used by nervous system and red blood cells. |
| Folate | Green leafy vegetables, oranges. | Used by nervous system and red blood cells. |
| Vitamin C | Citrus fruits, potatoes | Used by your immune system |
| Vitamin D | Fortified dairy products; also made by skin exposed to sun. | Helps the body absorb calcium; therefore necessary for strong bones. |
| Vitamin E | Whole grains, vegetable oils. | An antioxidant that boosts immunity. |
| Vitamin K | Leafy vegetables | Helps the blood to clot. |
| Mineral | Where to Get It | Why You Need It |
| Calcium | Milk and dairy products | Helps to build strong bones; used for cardiac funtion |
| Iodine | Added to some table salt | Aids in the procuction of thyroid hormones |
| Iron | Meat | Neded for red cells |
| Magnesium | Milk dairy, vegetables | Builds bones and teeth |
| Phosphorous | Milk dairy | builds bones and teeth. |
| Potassium | Milk fruits, vegetables | Regulates water balance in the body |
| Sodium | Most foods | Regulates water balance in the body |
| Zinc | meat liver eggs | Helps the body to use insulin |
This
chart was found in "The Diabetic Chef" by
Franklin Becker . I feel that the cover of the book describes
this book well. "More than 80 simple but spectacular recipes from one
of New York City's top chefs. I think that I should add that
he also does a great job of describing some of the basic cooking
skills, as well as describing some basic eating and cooking needs of
the diabetic.
Even though I liked the
chart above, I felt it leaned towards meat and dairy produccts so I
found this information to be useful:
| Vitamins | |||
| Vitamins | Other Name | Vitamin Sources | Areas Affected |
| Vitamin A | Beta carotene/ acetate, palmitate | Leafy greens | Bones, skin |
| Vitamin B1 | Thiamine HCl, mononitrate | Green beans, grains, milk | Metabolism, nerves |
| Vitamin B2 | Riboflavin | Nuts, cheese, eggs | Growth, respiration |
| Vitamin B6 | Pyridoxine HCl, pyridoxyl | Egg yolk, wheat germ | Growth, facial skin |
| H ("B complex") | Biotin | Egg yolk, liver | Growth |
| ("B complex") | Choline bitartrate | Egg yolk, heart | LIver |
| M ("B9 complex") | Folic Acid | Grains, peas, beans | Anemia, heart |
| B3 ("B complex") | Niacin (nicotinic acid), -amide | Meat, yeast | Pellagra, nerves, rhythm |
| ("B complex") | Pantothenic Acid | Rice, beans | Growth |
| Vitamin B12 | Cyanocobalamin | Liver, milk, eggs, fish | Blood anemia |
| Vitamin C | Ascorbic Acid | Oranges, lemons | Immune system |
| Vitamin D | Calciferal (D2) | Milk, skin | Rickets |
| Cholecalciferal (D3) | Dairy, fish, sunlight | Bones, muscle, blood | |
| Vitamin E | d-Alpha tocopherol acetate | Wheat germ | Nervous sys., vascular |
| Vitamin K | Phytonadione | Liver, leafy greens, broccoli | Blood clotting |
| Minerals | |||
| Minerals | Form / Source | Mineral Sources | Areas Affected |
| Calcium | ascorbate/ carbonate/ pantothenate | Milk, yogurt | Bones |
| Chromium | amino a. chelate/ picolinate | Mushrooms, raisins, nuts | Metabolism |
| Copper | chloride, gluconate/ sulfate | Organs, cereals, nuts | Blood, nerves |
| Iodine | Potassium Iodide (kelp) | Kelp | Growth, metabolism |
| Iron | Iron fumarate, ferrous sulfate | Meat - supplement | Blood |
| Magnesium | ascorbate/ citrate/ oxide | Nuts, seeds, leafy greens | Heart, muscles, sleep |
| Manganese | Manganese gluconate/ sulfate | Nuts, ginger, tea | Bones, nerves |
| Phosphorus | dicalcium phosphate | Meat, dairy | Bones, teeth, heart |
| Potassium | citrate, oxide | Bananas, orange juice, potato | Heart |
| Selenium | Selenite | Brazils, fish, red meat, poultry | C@ncer protection |
| Zinc | chelate/ gluconate/ oxide/ sulfate | Oysters, beef, turkey | S@x drive, immune |
| Other popular supplements - Need in Human Nutrition Not Established | |||
| Other | Substance | Sources | Areas Affected |
| Salt | Betaine | Eggs, liver,beet juice | Stomach, heart |
| Enzyme | Coenzyme Q-10 | Organs, fish, vegetable oils | Heart, pressure |
| Oils | Fish Oil | Cold water ocean fish | Heart |
| EPA | Cold water ocean fish | Heart | |
| DHA | Cold water ocean fish | Heart | |
| Omega-3 Flax seed oil | Flax seed | Heart | |
| Omega 3 - ALA | |||
| Omega 6 - LA | |||
| Omega 9 - OA | |||
| (amino acid) | L-carnitine | Meat | Heart, muscles |
| (amino acid) | L-glutamine | Liver, nuts | Brain circulation |
| Hawthorne Berry | Hawthorne berry | Heart | |
| (cyclic alcohol) | Inositol | Grains, beans | LIver |
| Lemon Bioflavonoid | Citrus fruit | (not in dictionary) | |
| ("B complex") | Para-amino-benzoic-a | Dairy, mushrooms | Growth factor |
| Rutin | Eucalyptus, buckwheat | Capillaries | |
| (amino acid) | Taurine | Meat | Heart |
This
information was found at: Vaughns
I
tried sites such as the USDA site but could not find a helpful chart.
If you know of a better chart please use the contact form below to let
me know.
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