American Fitness Professionals & Associates

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Please refer to the list below for your guide to getting optimal vitamins and minerals from food sources. Fat-soluble vitamins that can be stored in the body, include vitamins A,D,E and K. Water-soluble vitamins, which include vitamins C and B groups, are not so easily stored and daily intake of these is essential. Included in parenthesis is the Food and Nutrition Board’s Recommended, adult Dietary Allowances (RDA’s) which are “designed for the maintenance of good nutrition of practically all healthy people in the United States.”

Vitamin A: (800-1000 RE’s) Yellow fruit and vegetables, carrots, peppers, green leafy vegetables, dried apricots. Essential for night vision, healthy skin, and growth of bones.

Vitamin B1 (Thiamin): (1.1-1.2 mg) Fortified products eg breakfast cereals, Yeast extract, pulses, nuts, Wholemeal rice/pasta/bread. Essential for metabolism of carbohydrates for energy.

Vitamin B2 (Riboflavin): (1.1-1.3 mg) Fortified products, yeast extraxt, mushrooms. Helps convert fats, carbohydrates and proteins into energy.

Vitamin B3 (Niacin): (14-16 mg) Fortified products, yeast extract, peanuts, wholemeal, bread and pasta, brown rice. Essential for energy production, healthy skin and the nervous system.

Vitamin B6 (Pyridoxine): (1.3-1.7 mg) Breakfast Cereals, potatoes, nuts, pulses, avocado pears. Helps convert protein into energy.

Vitamin B12: (2.4 mcg) Fortified products eg soy drinks, nutritional yeast and breakfast cereals. Essential for red blood cell formation, growth and a healthy nervous system.

Vitamin C: (60 mg) Citrus fruit and juice, blackcurrants, most green vegetables, potatoes, tomatoes. Essential for healthy bones, teeth, skin and gums; growth, wound healing and energy production; resistance to infection.

Vitamin D: (5-10 mcg) Appropriate levels of sunlight, fortified soy or rice drinks and most dry cereals. Essential for healthy bones and teeth and for calcium absorption.

Vitamin E: (8-10 mg) Avocado pears, vegetable oils, olives, nuts, grain cereals,tahini. Acts as antioxidant

Vitamin K: (60-80 mcg) Green leafy vegetables, tomatoes and vegetable oils. Essential for the formation of prothrombin, a blood-clotting compound.

Biotin: (30 mcg) Yeast, nuts, legumes, and whole grains. Aids in carbohydrate, protein and fat metabolism.

Folic Acid: (400 mcg) Leafy green vegetables, potatoes and most other vegetables and fruits. Folic acid exists naturally in foods and body tissues in the form of folates. Folates are a member of the B vitamin group. Acts with vitamin B12 in the formation of red blood cells

Pantothenic Acid: (5 mg) Yeast, legumes, whole grain breads and cereals. Aids in carbohydrate, protein and fat metabolism.

Calcium: (1000-1200 mg) Calcium-fortified soy and rice drinks and orange juice, tofu and dark green leafy vegetables, dried figs, chick peas, . Strong bones and teeth. important for blood clotting and muscle contraction.

Chromium: (50-200 mcg) whole grains, wheat germ, potatoes, mushrooms and Brewer’s yeast. Important in the metabolism of carbohydrates and fats, and helps to regulate the amount of glucose in the blood.

Iron: (10-15 mg) Bran flakes, chick peas, spinach, dried fruit, dates, millet, tahini paste, pumpkin seeds, blackstrap molasses,. Essential for transporting oxygenated blood around the body.

Zinc: (12-15 mg) Legumes, seeds, whole grain products, wheat germ, nuts and tofu chick peas, pumpkin seed, tahini paste. Essential for making muscle and functioning of enzymes.

Iodine: (150 mcg) Seaweed and kelp, green leafy vegetables, vegetables. Essential for functioning of thyroid hormones and development of unborn babies.

Magnesium: (310-420 mg) Nuts, seeds, pulses, tofu, cheese, yogurt, wholemeal bread and pasta. Essential for functioning of muscle, nervous system and enzymes, helps control calcium balance.

Manganese: (2.0-5.0 mg) Whole grains, nuts, legumes (dried beans), vegetables, fruit, tea, and cocoa powder. Aids in blood, cartilage and bone formation.

Molybdenum: (75-250 mg) Whole grains, legumes and dark green leafy vegetables. Activates certain enzymes in the body.

Phosphorus: (700 mg) Wholegrain cereal including wholemeal bread and pasta, brown rice, seeds, nuts, pulses, tofu. Essential for strengthening bones; important for maintaining the body’s chemical balance.

Sodium: (2400 mg) Salt, yeast extract, cereal products, salty foods. Essential for maintaining water balance; functioning of muscles and nerves.

Potassium: (3500 mg) Fruit (prunes, raisins, bananas) and fruit juice, potatoes and vegetables. Essential for maintaining sodium balance; functioning of muscles and nerves.

Chlorine: (?) Salt, yeast extract and salty foods. Essential for maintaining balance of sodium and potassium.

Fluoride (fluorine): (?) Fluoridated water, foods cooked in fluoridated water and teas. Helps in the formation of bones and teeth.

Copper: (1.5-3.0 mcg) Wholegrain cereals, wholemeal bread and pasta, dried fruit, tofu, pulses, nuts, seeds. Essential for functioning of enzymes and nerves.

Selenium: (55-70 mcg) Green and brown lentils, bread, brazil and cashew nuts. Essential for functioning of red blood cells.

Amino Acids - Definition: Organic compounds that combine to form proteins. When proteins are digested, amino acids are left. They are classified as “essential” amino acids (which must be consumed in the diet) and “nonessential” amino acids (which can be made by the body from the essential amino acids).

Protein: Approximately 20% of the total daily calories should come from protein. Two to three servings of protein-rich food will meet the daily needs of most adults. Protein needs generally can be met by eating a variety of plant foods and having an adequate intake of calories. Foods high in protein include legumes, grains, soy products and nuts. Grains such as rice, pasta, breads and cereals provide the same protein.

Fiber: Popcorn, fresh fruit, raw vegetables, and nuts, whole grain breads and cereal, legumes, fruits and vegetables with edible skins.

Calories and fat: Avocados, nuts, seeds, dried fruit and soy products can provide concentrated levels of calories. Saturated fats are nearly always from animal foods. Polyunsaturated fats are usually from plant sources. Cholesterol is not in plant foods.

A potential cancer-fighting connection has focused attention on cruciferous vegetables. These members of the cabbage family derive their name from their four-petaled flowers, which look like a crucifer, or cross. They include a diverse selection of vegetables: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radishes, rutabaga, turnip, turnip greens, and watercress. While inconclusive, experts believe that they contain nutrients, compounds, and phytochemicals that seem to have a cancer-fighting component: beta carotene, fiber, and vitamin C, among others. Cruciferous vegetables are also fat-free. As an added bonus, cruciferous vegetables supply varying amounts of calcium, iron, and folic acid, too.

Notice: The information provided herein should not be used for diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions.