Apart from macronutrients such as carbohydrates, protein and fats, the human body also require adequate amounts of vitamins and minerals. Vitamins are responsible for blood clotting, healthy skin, teeth, bones, neuromuscular functions and much more. A healthy well-balanced diet should provide sufficient quantities of vitamins, regardless of age, physical activity levels or gender. Individuals who regularly undergo intense training will have a natural increase in food intake and therefore the vitamins contained within. Some individuals however do supplement vitamin intake if the natural diet is deficient in them.
There are thirteen different types of vitamins identified and studied to date and if these there are two types; Water Soluble and Fat Soluble. Vitamins B complex and vitamin C are water soluble, vitamin A,D,K,and E are fat soluble. Scroll down to find out which food groups contain the major vitamins.
FREE RADICALS
Free Radicals are highly reactive molecules that are known to cause cell damage and thought to increase the aging process. They are also thought to contribute to heart disease, diabetes and cancer. Free radicals are found in environmental pollution, cigarette smoke, some medication and production of free radicals is even though to increase during exercise. Antioxidant enzymes are the body’s elaborate defence system against free radicals, in particular vitamin A-C and E are known antioxidant vitamins that protect against free radicals. Although exercise increases the production of these damaging free radicals, it also increases the levels of antioxidant defence system at the same time. There is research to suggest that a supplement of vitamin E reduces the production of free radicals during exercise, however the overall benefits are as yet unclear. Many years of research has failed to associate vitamin supplementation with athletic enhancement, where a balanced diet is present in fact some vitamins like C are known to be harmful if taken in excess. It is always recommended that one should maintain a well-balance diet full of fruits and vegetable to sufficiently maintain vitamin levels.
MINERALS,
Minerals provide structure for the formation for teeth, healthy bones and regulate acidity levels along with other bodily functions. Minerals also help muscular contraction and help to maintain a healthy rhythmic heart. They account for about 4% of a person’s total body mass. Depending on daily requirements, minerals are classed as TRACE or MAJOR. Calcium, Phosphorus, Magnesium, sodium and potassium are major minerals. Trace minerals include, chromium, selenium, zinc and iron.
Although the recommended daily allowance, RDA, of calcium is 800-1000mg for adults and 1200mg for adolescents, the typical intake in a western diet is around 500-700mg and has been known to be a low as 300mg per day. A calcium deficient diet and a lack of regular exercise is one of the greatest contributory factors to a high number of people being diagnosed with osteoporosis (brittle bone disease), in western society. Regular weight baring exercise promotes bone density.
The RDA for sodium is 1100-3300mg per day which equates to about 0.5-1.5 teaspoons of table salt. Sodium is found in abundance in processed foods and most people consume around 2 teaspoons from processed foods even in the absence of table salt for seasoning. There have been instances when pre-prepared meals have contained more than 6 times the RDA of sodium, and the same is true of some carbonated drinks. Exceeding the RDA can be potentially harmful with the exception of adding a small amount of sodium to sports drinks in hot weather (approximately 0.25-0.5 teaspoons per litre of water).
Some trace minerals such as iron are important in a balanced diet. Iron helps the blood to carry oxygen around the body and a deficiency in iron can lead to a person being fatigued even during mild exercise. Some research suggests that there is a greater demand for iron during intense training, however even in elite of athletes a supplement of iron is rarely required if the diet contains iron rich foods. Click here to find out which food groups are rich in Minerals
VITAMIN RICH FOODS
Nutrient - Estimated Amounts Needed | Fruit Sources | VegetableSources | Nut/SeedSources |
Vitamin A 10,000 IU/day (plant-derived) for adult males.8,000 for adult females - 12,000 if lactating.4,000 for children ages 1-35,000 for children ages 4-67,000 for children ages 7-10 | Most fruits contain vitamin A, but the following fruits have a significant amount: Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries | Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash - summer Green Pepper | Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts |
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. | Watermelon | Peas Avocado | No nuts contain a significant amount of vitamin B1. |
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. | Kiwi | Avocado | No nuts contain a significant amount of vitamin B2. |
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. | 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 | Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds |
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. | Oranges Bananas | Avocado Sweet potato Potatoes Corn Lima Beans Squash - winter Artichoke Mushrooms Broccoli Cauliflower Carrots | No nuts contain a significant amount of vitamin B5. |
Vitamin B6 (Pyridoxine) 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. | Bananas Watermelon | Avocado Peas Potatoes Carrots | No nuts contain a significant amount of vitamin B6. |
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. | Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe | Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash - winter Broccoli Squash - summer Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper | Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds |
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. | None | None | No nuts contain a significant amount of vitamin B12. |
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 | Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes | Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions | No nuts contain a significant amount of vitamin C. |
Vitamin D 5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day. | None | Mushrooms | No nuts contain a significant amount of vitamin D. |
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. | Blackberries Bananas Apples Kiwi | None | Nuts: Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts |
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. | None | Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale. | Pine Nuts/Pignolias Cashews Chestnuts Filberts/Hazelnut |
MINERALS RICH FOODS
Nutrient - Estimated Amounts Needed | Fruit Sources | VegetableSources | Nut/SeedSources |
Calcium Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Calcium | Most fruits contain some calcium:Orange Blackberries Kiwi Tomatoes Lime Strawberry Lemon Grapes Apples Cantaloupe Bananas Peach | Artichoke Peas Squash - summer Broccoli Kale Lima Beans Squash - winter Spinach Carrots Avocado Asparagus | Almonds Brazil Nuts Pistachios Peanuts Walnuts Chestnuts Macadamias Pecans Sunflower Seeds Filberts/Hazelnuts Pumpkin Seeds Cashews Pine Nuts/Pignolias |
Copper The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day | Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. Apples Bananas Blackberries Cantaloupe Grapes Kiwi Fruit Lemon Lime Orange Peach Strawberry Tomatoes
| Most vegetables have some copper, but Lima Beans have a significant amount. Artichoke Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash - Summer Squash - Winter Sweet Potato | Most nuts contain a trace amount of copper. |
Iodine Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms). | Fruits grown in iodine-rich soils contain iodine. | Vegetables grown in iodine-rich soils contain iodine. | Nuts grown in iodine-rich soils contain iodine. |
Iron Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies. | While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Blackberries Kiwi Strawberry Tomatoes Bananas Grapes | Vegetables: Lima Beans Peas Avocado Kale Spinach Broccoli Squash - summer Potatoes Sweet potato Squash - winter Corn Carrots Mushrooms | Most nuts contain a small amount of iron. |
Magnesium Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day. | Fruits: Kiwi Bananas Tomatoes Blackberries Strawberry Orange | Vegetables: Avocado Artichoke Peas Squash - summer Potatoes Corn Spinach Kale Broccoli Squash - winter Sweet potato | Nuts: Brazil Nuts Cashews Almonds Pumpkin Seeds Pine Nuts/Pignolias Peanuts Walnuts Macadamias Sunflower Seeds Pecans Pistachios Chestnuts Filberts/Hazelnuts |
Manganese 2.0-5.0 mg/day for adults2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr0.3-0.6 mg for infants 0-6 months | Most fruits contain manganese, but the following fruits have a significant amount: Blackberries Strawberry | Most vegetables have some manganese, but these have a significant amount: Peas Lima Beans Sweet potato Kale Squash - summer | Most nuts contain manganese, but the following nuts have a significant amount: Pine Nuts/Pignolias Pecans Walnuts Chestnuts |
Phosphorous Adults need 700 mg/day. Children need 500 to 1250 mg/day. | Fruits: Kiwi Tomatoes Blackberries Bananas Strawberry Orange Peach Lime Cantaloupe | Vegetables: Lima Beans Peas Artichoke Avocado Corn Potatoes Asparagus Broccoli Kale Mushrooms Sweet potato | Nuts: Sunflower Seeds Brazil Nuts Cashews Pine Nuts/Pignolias Pistachios Almonds Peanuts Walnuts Chestnuts Pecans Macadamias Filberts/Hazelnuts Pumpkin Seeds |
Potassium Estimated Minimum Requirements 2000 mg/day for adults and adolescents. |
Fruits: Bananas Tomatoes Blackberries Strawberry Orange Cantaloupe Peach Grapes Apples Lemon Lime |
Vegetables: Avocado Lima Beans Potatoes Spinach Asparagus Green Pepper Mushrooms Onions Cauliflower Cucumber |
Nuts: Chestnuts Sunflower Seeds Pistachios Pumpkin Seeds Almonds Brazil Nuts Peanuts Cashews Pine Nuts/Pignolias Walnuts Pecans Macadamias Filberts/Hazelnuts |
Selenium Men need 70 mcgs/day. Women need 55 mcgs/day. | Fruits: Bananas Kiwi Strawberry Blackberries Tomatoes Orange Peach Apples Grapes | Vegetables: Lima Beans Peas Mushrooms Kale Corn Sweet potato Potatoes Squash - winter Onions Squash - summer Spinach | Most nuts contain selenium, but the following nuts have a significant amount: Brazil Nuts Sunflower Seeds Cashews Pistachios Peanuts Walnuts Almonds Chestnuts Pecans |
Sodium 500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day | Sodium occurs naturally in almost all fresh, whole fruits. | Sodium occurs naturally in almost all fresh, whole vegetables | Nuts: Peanuts Pumpkin Seeds Cashews Pistachios Chestnuts Macadamias Almonds |
Zinc Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters. | Most fruits contain a small amount of zinc, but the following have a significant amount: Blackberries Kiwi | Most vegetables have some zinc, but these have a significant amount: Peas Lima Beans Squash - summer Potatoes Corn Sweet potato | Most nuts have some zinc, but these have a significant amount: Pumpkin Seeds Pine Nuts/Pignolias Cashews Sunflower Seeds Pecans Brazil Nuts Almonds Walnuts |