The Nutrients in Foods

Some basic healthy nutritional facts are listed below, but be sure before you begin any health program you consult your doctor.

Vitamin C Citrus fruits and juices, guava, broccoli, brussels sprouts, green pepper, strawberries, "greens", tomatoes, cabbage
Vitamin B1 Pork, liver, organ meats, whole grain and enriched grains, nuts, dried peas and beans, eggs
Vitamin B2 Milk and dairy products, organ meats, eggs, enriched grains, green leafy vegetables
Vitamin B3 Kidney, liver, poultry, lean meat, fish, yeast, peanut butter, enriched and whole grains, dried peas and beans, nuts
Vitamin B6 Yeast, wheat germ, pork, organ meats, egg yolk, whole grain cereals, potatoes
Folic Acid Green leafy vegetables, asparagus, broccoli, liver, organ meats, milk, eggs, yeast, wheat germ
Vitamin B12 Only food of animal origin: meat, fish, seafood, poultry, eggs, milk, dairy products
Vitamin A Liver, egg yolk, fortified milk, dairy products, margarine, breakfast cereals, dark green and yellow vegetables, winter squash, carrots, broccoli, spinach, "greens", peaches, apricots, cantaloupe Vitamin D
Sunlight, fortified milk, margarine, breakfast cereals, butter, egg yolk, liver, fish liver oils
Vitamin E Vegetable oils, wheat germ, whole grain products
Vitamin K Dark green leafy vegetables, vegetables of the cabbage family, synthesized in the intestines from gut bacteria
Calcium Milk and Dairy products, canned fish with bones, green leafy vegetables
Phosphorus Milk and milk products, meat, poultry, fish, eggs, dried peas and beans, nuts, soft drinks, processed foods
Magnesium Green leafy vegetables, nuts, dried peas and beans, grains, seafood, cocoa, chocolate
Sulphur Salt, sodium containing preservatives and additives, processed foods, canned meats and vegetables, condiments, pickled foods, soft water, ham, foods prepared in brine solutions, milk, meat, carrots, celery, beets, spinach
Potassium Whole grains, legumes, fruits, leafy vegetables, broccoli, sweet potatoes, potatoes, meat, tomatoes
Chlorine
Salt
Iron		 Liver, lean meats, enriched and whole grain breads and cereals
Iodine Iodized salt, seafood, food additives, dough conditioners, dairy disinfectants
Zinc Oysters, liver, meats, poultry, dried peas and beans, nuts
Copper Liver, kidney, shellfish, grains, dried peas and beans, dried fruit, fresh fruit
Manganese Whole grain, nuts, dried peas and beans, fruit
Fluorine Fluoridated water, fish, tea
Chromium Whole grains, meat
Selenium Wheat, organ meats, other meat, seafood
Molybdenum Liver, whole grains, dried peas and beans, organ meats
Cobalt Organ meats

Recommended Dietary Allowances - Guidelines

Diet consisting of:
60% Carbohydrates
30% Fat
10% Protein

Vitamins and Minerals for Adults

Male Female
Vitamin A 1000 RE 1000 RE
B1 (thiamin) 1.5 mg 1.1 mg
B2 (riboflavin) 1.7 mg 1.3 mg
B3 (niacin) 19 mg 15 mg
B6 (pyridoxine) 2.0 mg 1.6 mcg
B12 (cobalamin) 2.0 mcg 2.0 mcg
Folate 200 mcg 180 mcg
Vitamin C 60 mg 60mg
Vitamin D 10 mcg 5 mcg
Vitamin E 10 mg 8 mg
Vitamin K 80 mcg 65 mcg
Calcium 1200 mg 800 mg
Iodine  150 mcg 150 mcg
Iron 10 mg 15 mg
Magnesium 350 mg 280 mg
Phosphorus 800 mg 800 mg
Selenium 70 mcg 55 mcg
Zinc 15 mg 12 mg
Potassium* 2000 mg 2000 mg
Sodium* 500 mg 500mg

mg - milli-gram
mcg - micro-gram
* - Minimum daily requirement for adults

Benefits of some foods

Water: The best drink in this world & the next is Water. When you are thirsty drink it by sips and not gulps. Gulping produces sickness of the liver.

Milk: Milk wipes away heat from the heart just as the finger wipes away sweat from the brow. It strengthens the back, increases the brain, augments intelligence, renews vision & drives away forgetfulness.

Honey: Considered to be the best remedy for diarrhoea when mixed in hot water. It is the food of foods, drink of drinks & drug of drugs. It is used for creating appetite, strengthening the stomach, eliminating phlegm, as a meat preservative, hair conditioner, eye salve & mouthwash. It is extremely beneficial in the morning in warm water.

Olive oil: Excellence treatment for skin and hair, delays old age, treats inflammation of the stomach

Mushroom: Mushroom is a good cure for the eyes, it also serves as a form of birth control and arrests paralysis.

Grapes: Grapes purifies the blood, provides vigour & and health, strengthens the kidneys & clears the bowels.

Dates: A house without dates has no food, also to be eaten at the time of childbirth.

Figs: It is a fruit from paradise and a cure for piles.

Barley: Good for fever in a soup form

Melon: Melon contains 1000 blessings & 1000 mercies, it is said that if a pregnant woman eats of water melon, will not fail to produce offspring who is good in countenance & good in character.

Pomegranate: Pomegranate cleanse and purifies the blood.