food sources of dietary fiber

8/9/2019 Food Sources of Dietary Fiber

http://slidepdf.com/reader/full/food-sources-of-dietary-fiber 1/14

Food Sources of Dietary Fiber

Grams of Fiber according to Dietary Food Portions

Food Portion Dietary

Fiber Soluble

Insolubl

e

Fruits

Apple 1 Medium 2.9 0.9 2.0

Orange 1 Medium 2.0 1.3 0.7

Banana 1 Medium 2.0 0.6 1.4

Vegetables

Broccoli 1 stalk 2.7 1.3 1.4

Carrots 1 large 2.9 1.3 1.6

Tomato 1 small 0.8 0.1 0.7

Potato 1 medium 1.8 1.0 0.8

Corn 2/3 cup 1.6 0.2 1.4

Grains

All-Bran 1/2 cup 9.0 1.4 7.6

Oat Bran 1/2 cup 4.4 2.2 2.2

Cornflakes 1 cup 0.5 0 0.5

Rolled Oats 3/4 cup cooked 3.0 1.3 1.7

Whole-

wheatBread

1 slice 1.4 0.3 1.1

White 1 slice 0.4 0.3 0.1



Bread

Macaroni 1 cup cooked 0.8 0.5 0.3

Legumes

Green Peas 2/3 cup cooked 3.9 0.6 3.3

Kidney

Beans1/2 cup cooked 6.5 1.6 4.9

Pinto Beans 1/2 cup cooked 5.9 1.2 4.7

Lentils 2/3 cup cooked 4.5 0.6 3.9

GREAT FIBER SOURCES

Food Serving Size Fiber Grams

Spinach 1/2 Cup Boiled 2

Boston Brown Bread 1 Slice 2.1

Carrot 1 Average Raw 2.3

Kiwi Fruit 1 Medium 2.6

Acorn Squash 1/2 Cup Baked 2.9

Corn on the Cob 1 Small Roasted Ear 2.9

Whole Wheat Bread 1 Slice 3

Apple With Skin 1 Medium 3

Orange 1 Medium 3.1

Pistachio Nuts 1 Ounce, Hulled 3.1

Sweet Potato 1 Small, Baked 3.4

Brussel Sprouts 1/2 Cup, Boiled 3.4

Chestnuts 1 Ounce, Hulled 3.7

Pumpkin Seeds 1 Ounce, Hulled 3.9

Strawberries 1 Cup, Fresh 3.9

Raisins 1/2 Cup 3.9

Oatmeal 1 Cup 4

Pine Nuts 1 Ounce, Dried 4.1

Bulgar Wheat 1/2 Cup, Cooked 4.1

Artichoke Hearts 1/2 Cup, Boiled 4.4

Coconut 1 Ounce, Flaked 4.7



Navy Beans 1/2 Cup, Cooked 4.9

Guava 1 Fresh 4.9

Dried Apples 10 Dried Rings 5.6

Baby Lima Beans 1/2 Cup Cooked 6.6

Refried Beans 1/2 Cup, Canned 6.7

Blackberries 1 Cup, Fresh 7.2

Cowpeas 1/2 Cup Cooked 8.3

100% Bran 1/2 Cup 8.4

Kellogg's All-Bran Buds 1/3 Cup 13

Baked Beans 1/2 Cup, Cooked 10

Prunes 1 Cup 11

Dried Figs 3 Medium, Dried 10

Pears 5 Dried Halves 11.5Pearled Barley 1/2 Cup 12.3

Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the

enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves.

(thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try

eating your vitamins from natural foods. Here are some of the best sources for each:

y Vitamins y Minerals

Note the nutritional powerhouses: spinach and broccoli.

Now you know why your mother always forced you to eat your vegetables as a child !

Vitamins

Vitamin What the vitamin does Significant food sources

B1 (thiamin)Supports energy metabolism and

nerve function spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops,

soy milk

B2 (riboflavin) Supports energy metabolism, normalvision and skin health spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)

Supports energy metabolism, skin

health, nervous system and digestive

system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water),

liver, shrimp

Biotin

Energy metabolism, fat synthesis,

amino acid metabolism, glycogen

synthesis

widespread in foods

Pantothenic Supports energy metabolism widespread in foods



Acid

B6

(pyridoxine)

Amino acid and fatty acid

metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice,

chicken breast

FolateSupports DNA synthesis and new

cell formation tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy,

pinto and garbanzo beans

B12

Used in new cell synthesis, helps

break down fatty acids and amino

acids, supports nerve cell

maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic

acid)

Collagen synthesis, amino acid

metabolism, helps iron absorption,

immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit

juice, strawberries

A (retinol)

Supports vision, skin, bone and

tooth growth, immunity and

reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

D Promotes bone mineralization self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

E

Antioxidant, regulation of oxidation

reactions, supports cell membrane

stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds,

tofu, avocado, sweet potatoes, shrimp, cod

KSynthesis of blood-clotting proteins,

regulates blood calcium Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

top

Minerals

Mineral What the mineral does Significant food sources

Sodium

Maintains fluid and electrolyte

balance, supports muscle contraction

and nerve impulse transmissions

salt, soy sauce, bread, milk, meats

ChlorideMaintains fluid and electrolyte

balance, aids in digestion salt, soy sauce, milk, eggs, meats

Potassium

Maintains fluid and electrolyte

balance, cell integrity, muscle

contractions and nerve impulse

transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice,

avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

CalciumFormation of bones and teeth,

supports blood clotting milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

PhosphorusFormation of cells, bones and teeth,

maintains acid-base balance all animal foods (meats, fish, poultry, eggs, milk)

Magnesium

Supports bone mineralization,

protein building, muscular

contraction, nerve impulse

transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-

eyed peas, sunflower seeds, tofu, cashews, halibut

Iron

Part of the protein hemoglobin

(carries oxygen throughout body's

cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef

liver

Zinc

A part of many enzymes, involved

in production of genetic material and

proteins, transports vitamin A, taste

perception, wound healing, sperm

production and the normal

development of the fetus

spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey

(dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu,

ricotta cheese



SeleniumAntioxidant. Works with vitamin E

to protect body from oxidation seafood, meats and grains

Iodine

Component of thyroid hormones that

help regulate growth, development

and metabolic rate

salt, seafood, bread, milk, cheese

Copper

Necessary for the absorption and

utilization of iron, supports

formation of hemoglobin and several

enzymes

meats, water

Manganese Facilitates many cell processes widespread in foods

Fluoride

Involved in the formation of bones

and teeth, helps to make teeth

resistant to decay

fluoridated drinking water, tea, seafood

Chromium

Associated with insulin and is

required for the release of energy

from glucose

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum Facilitates many cell processes legumes, organ meats

Food Sources for Vitamins and Minerals

When it comes to vitamins and minerals, you're probably looking for the bottom line: how much do youneed? Here's a chart to help you out. It gives you a rundown of all the vitamins and minerals you should

get -- preferably from food -- along with details on a couple of other important nutrients and electrolytes.

Note that the recommended amounts of these vitamins and minerals are listed in three different ways:

grams, milligrams, and micrograms.

Vitamin or Mineral

Examples of Good Food

Sources

What ItDoes

Recommended DailyAmount

(RDA) or Adequate

Upper Limit(The Highest Amount

You Can Take WithoutRisk

Calcium Milk, yogurt, hardcheeses, fortified

cereals, spinach

Essential for bone growth and

strength, bloodclotting, musclecontraction, andthe transmissionof nerve signals

Adults age 19-50: 1,000milligrams/day

Adults age 51 andup: 1,200 milligrams/day

2,500 milligrams/day

Choline(Vitamin Bcomplex)

Milk, liver, eggs,peanuts

Plays a key rolein the production

of cells andneurotransmitter

s

Men: 550 milligrams/dayWomen: 425milligrams/dayPregnantwomen: 450milligrams/dayBreastfeedingwomen: 550 milligrams/day


Chromium Meats, poultry,

fish, some cereals

Helps

controlbloodsugar levels

Adult men age 19-50: 35

micrograms/dayAdult men age 51 andup: 30 micrograms/dayAdult women age 19-50: 25 micrograms/dayAdult women age 51 andup:20 micrograms/dayPregnant women: 30micrograms/day

Unknown



Breastfeedingwomen: 45micrograms/day

Copper Seafood, nuts,seeds, wheatbran cereals,

whole grains

Important inthemetabolism o

f iron

Adults: 900micrograms/dayPregnantwomen: 1,000

micrograms/dayBreastfeeding women: 1,300micrograms/day

10,000 micrograms/day

Fiber Bran cereal, peas,lentils, blackbeans, fruits,vegetables

Helps withdigestion and

the maintenanceof blood sugar levels; reduces

the riskof heartdisease

Adult men age 19-50: 38grams/dayAdult men age51 and up: 30grams/dayAdult womenage 19-50: 25grams/dayAdult womenage 51 and up:21grams/dayPregnantwomen: 28grams/dayBreastfeeding

women: 29 grams/day

None

Fluoride Fluoridated water,some sea fish,

sometoothpastesand mouth rinses

Prevents theformation

of toothcavities and stimulatesthe growth of

bone

Adult men: 4milligrams/dayAdultwomen (includingpregnant andbreastfeeding):3milligrams/day

10 milligrams/day

Folic Acid(Folate)

Dark, leafyvegetables;

enriched andwhole grain

breads; fortifiedcereals

Key for thedevelopment of

cells, proteinmetabolism

andheart health;in pregnant

women, helpsprevent birth

defects

Adults: 400micrograms/dayPregnantwomen: 600micrograms/dayBreastfeeding women: 500micrograms/day


Iodine Processed foodsand iodized salt

Important in theproduction

of thyroid hormones

Adults: 150micrograms/day Pregnantwomen: 220micrograms/dayBreastfeeding women: 290micrograms/day


Iron Fortified cereals,beans, lentils,

beef, eggs

Key componentof red blood

cells and manyenzymes

Men: 8milligrams/dayWomen age

19-50: 18milligrams/dayWomen age51 and up: 8milligrams/dayPregnantwomen: 27 milligrams/dayBreastfeeding women: 9milligrams/day

45 milligrams/day

Magnesium Green leafyvegetables, Brazil

Helps with heartrhythm, muscle

Adult men age 19-30: 400milligrams/dayAdult men

For magnesium in foodand water, there is no



nuts, almonds,soybeans, halibut,

quinoa

and nervefunction, bone

strength

age 31 and up: 420milligrams/dayAdultwomen age 19-30: 310milligrams/day Adultwomen age 31 and up:320

milligrams/dayPregnantwomen: 350-360milligrams/dayBreastfeeding women: 310-320milligrams/day

upper limit.

For magnesiumin supplementsor fortifiedfoods: 350 milligrams/day

Manganese Nuts, beans andother legumes,

tea, whole grains

Important informing bones

and someenzymes

Men: 2.3 milligrams/day Adult women: 1.8milligrams/day Pregnantwomen: 2.0 milligrams/dayBreastfeeding women: 2.6milligrams/day

11 milligrams/day

Molybdenum Legumes, grains,nuts

Key in theproduction of

some enzymes

Adults: 45micrograms/dayPregnant

and breastfeedingwomen: 50micrograms/day


Phosphorus Milk and other dairy products,

peas, meat, eggs,some cereals and

breads

Allows cells tofunction

normally; helpsthe body

produce energy;key in bone

growth

Adults: 700 milligrams/day Adults up to age70: 4,000

milligrams/dayAdultsover age 70: 3,000

milligrams/dayPregnantwomen: 3500

milligrams/dayBreastfeeding women: 4,000

milligrams/day

Potassium Sweet potato,

bananas, yogurt,yellowfin tuna,

soybeans

Important in

maintainingnormal fluid

balance; helpscontrol blood

pressure;reduces risk of kidney stones

Adults: 4,700 milligrams

per dayBreastfeedingwomen: 5,100milligrams/day

Unknown

Selenium Organ meats,seafood, some

plants (if grown insoil with

selenium) Brazilnuts.

Protects cellsfrom damage;

regulates thyroidhormone

Adults: 55micrograms/dayPregnantwomen: 60micrograms/dayBreastfeeding women: 70micrograms/day

400 micrograms/day

Sodium Foods to whichsodium chloride(salt) has been

added, like saltedmeats, nuts,

butter, and a vastnumber of

processed foods

Important for fluid balance

Adults age 19-50: 1500milligrams/dayAdults age51-70: 1,300milligrams/dayAdults age71 and up: 1,200milligrams/day


Vitamin A Sweet potato with Necessary for Men: 900 3,000 micrograms/day



peel, carrots,spinach, fortified

cereals

normal vision,immunefunction,

reproduction

micrograms/dayWomen: 700 micrograms/day

VitaminB1(Thiamin)

Whole grain,enriched, fortified

products; bread;cereals

Allows the bodyto process

carbohydratesand someprotein.

Men: 1.2milligrams/dayWomen: 1.1

milligrams/dayPregnantand breastfeedingwomen: 1.4milligrams/day

Unknown

VitaminB2(Riboflavin

)

Milk, breadproducts, fortified

cereals

Key inmetabolism andthe conversion

of food intoenergy; helpsproduce redblood cells

Men: 1.3 milligrams/dayWomen: 1.1 milligrams/dayPregnantWomen: 1.4milligrams/dayBreastfeedingWomen: 1.6milligrams/day

Unknown

VitaminB3(Niacin)

Meat, fish,poultry, enriched

and whole grainbreads, fortified

cereals

Assists indigestion and

the conversionof food into

energy;important in the

production of cholesterol

Men: 16milligrams/dayWomen: 14

milligrams/dayPregnantWomen: 18 milligrams/day?Breastfeedingwomen: 17 milligrams/day

For niacin in naturalsources, there is no

upper limit.

For niacin in supplementsor fortified foods: 35

milligrams/day

VitaminB5(Pantothen

ic Acid)

Chicken, beef,potatoes, oats,

cereals, tomatoes

Important in fattyacid metabolism

Adults: 5milligrams/dayPregnantwomen: 6milligrams/dayBreastfeeding women: 7milligrams/day

Unknown

Vitamin B6 Fortified cereals,fortified soy

products, organmeats

Important for thenervous system;helps the body

metabolizeproteins and

sugar

Men age 19-50:1.3milligrams/dayMen age 51up: 1.7milligrams/dayWomen age19-50: 1.3milligrams/dayWomen age51 up: 1.5milligrams/dayPregnantwomen: 1.9milligrams/dayBreastfeeding women: 2milligrams/day

100 milligrams/day

VitaminB7(Biotin)

Liver, fruits,meats

Helps with thesynthesis of fats,

glycogen andamino acids

Adults: 30micrograms/dayBreastfeeding women: 35micrograms/day

Unknown

VitaminB12(Cobalami

n)

Fish, poultry,meat, fortified

cereals

Important in theproduction of red

blood cells

Adults: 2.4micrograms/dayPregnantwomen: 2.6micrograms/dayBreastfeeding women: 2.8micrograms/day

Unknown



Vitamin C Red and greenpeppers, kiwis,

oranges,strawberries,

broccoli

Antioxidant thatprotects against

cell damage,boosts the

immune system,forms collagen

in the body

Men: 90milligrams/dayWomen: 75milligrams/dayPregnantwomen: 85milligrams/dayBreastfeeding women: 120

milligrams/day


Vitamin D(Calciferol)

Fish liver oils,fatty fish, fortified

milk products,fortified cereals;

also, formednaturally as a

result of sunlightexposure

Crucial inmetabolizingcalcium for

healthy bones

Adults age 18-50: 5micrograms/dayAdultsage 51-70: 10micrograms/dayAdultsover age 70: 15micrograms/dayPregnantand breastfeedingwomen: 5 micrograms/day

50 micrograms/day

Vitamin E(alpha-

tocopherol)

Fortified cereals,sunflower seeds,almonds, peanutbutter, vegetable

oils

Antioxidant thatprotects cells

against damage

Adults (includingpregnant women): 15milligrams/dayBreastfeeding women: 19


Vitamin K Green vegetableslike spinach,collards, and

broccoli; brusselssprouts; cabbage

Important inblood clotting

and bone health

Men: 120 micrograms/day

___

Women (includingpregnant andbreastfeeding):90micrograms/day

Unknown

Zinc Red meats, someseafood, fortified

cereals

Supports thebody's immunity

and nervefunction;

important in

reproduction

Men: 11 milligrams/day

___

Women: 8milligrams/dayPregnant

women: 11milligrams/dayBreastfeeding women: 12milligrams/day

40 milligrams/day

Food Sources

of Mineral Nutrients

Here is a list of good food sources for a number of important minerals that are an essentialpart of good nutrition.

Calcium

Almonds, figs, beans, carrots, pecans, raisins, brown rice,apricots, garlic, dates, spinach, sesame seeds, brazil nuts,cashews, papaya, avocados, celery.

Chromium



Brewers yeast, clams, cheese, corn oil, whole grains.Copper

Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods,black strap molasses.

IodineKelp, dulse, beets, celery, lettuce, Irish moss, grapes,mushrooms, oranges.

Iron *Kelp, raisins, figs, beets, soy beans, bananas, asparagus,carrots, cucumbers, sunflower seeds, parsley, grapes,

watercress.Magnesium

Honey, almonds, tuna, kelp, pineapple, pecans, green

vegetables.

ManganeseCelery, bananas, beets, egg yolks, bran, walnuts, pineapples,

asparagus, whole grains, leafy green vegetables.Phosphorus

Mushrooms, cashews, oats, beans, squash, pecans, carrots,almonds.

Potassium

Spinach, apples, tomatoes, strawberries, bananas, lemons,figs, celery, mushrooms, oranges, papaya, pecans, raisins,

pineapple, rice, cucumbers, Brussels sprouts.Sodium

Turnips, raw milk, cheese, wheat germ, cucumbers, beets,string beans, seafoods, lima beans, okra, pumpkins.

SulphurBran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish,

wheat germ, cucumbers, turnips, corn.Zinc

Mushrooms, liver, seafood, soy beans, sunflower seeds,

brewers yeast.* NaturoDoc Note: Iron has been found to be problematic forpeople who have high levels from their diet and environment. Many

mineral supplements are now formulated without iron because of itsinflammatory and toxic effects on some people.

Sources of vitaminsWritten by Dr Dan Rutherford, GP



Vitamins and minerals are essential for the maintenance of good health and the prevention of a number of diseases.

In this article we look at the properties of vitamins A, B, C, D, E, K, and common food sources.

Types of vitaminsThere are two types of vitamins:

y water-soluble vitamins B and C

y

fat-soluble vitamins A, D, E and K.Water-soluble vitamins cannot be stored in the body, so you need to get them from food every day. They can be

destroyed by overcooking.

Vitamins and minerals are found in a wide variety of foods and a balanced diet should provide you with the quantities

you need.

Vitamin A (retinol)This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the

body's immune system. Vitamin A is found in the following animal products:

y milk, butter, cheese and eggs

y chicken, kidney, liver, liver pate

y fish oils, mackerel, trout, herring.

Another source of vitamin A is a substance called beta-carotene. This is converted by the body into vitamin A. It is

found in orange, yellow and green vegetables and fruits.Vitamin B ComplexThe complex of B vitamins includes the following group of substances:

y B1 - thiamine

y B2 - riboflavin

y B3 - nicotinic acid

y B6 - pyridoxine

y B12 - cobalamin

y folate - folic acid.

The body requires relatively small amounts of vitamins B1, B2 and B3.

Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities such as cell repair,

digestion, the production of energy and in the immune system. Vitamin B12 is also needed for the breakdown of fat

and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare.

Vegetarians and B12

Vegetarians who eat eggs and dairy produce will get enough B12.

Vitamin B12 deficiency can occur in vegans because all dietary sources are animal in origin.

The British Vegan Society recommends foods fortified with vitamin B12 such as:

y breakfast cereals

y yeast extract

y margarine

y soya powder and milk

y Plamil

y soya mince or chunks.

The best dietary sources of the B vitamins, especially B12, are:

y animal products (meat, poultry)

y yeast extracts (brewers' yeast, Marmite).

Other good sources include:

y asparagus, broccoli, spinach, bananas, potatoes

y dried apricots, dates and figs

y milk, eggs, cheese, yoghurt

y nuts and pulses

y fish

y brown rice, wheat germ, wholegrain cereals



Dietary sources of vitamin B6 are similar to those for vitamin B12 and also include avocado, herring, salmon,

sunflower seeds and walnuts.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.

Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins

B6 and B12 help the body use folate, so are often given alongside folic acid supplements.

In pregnancy, low folate levels increase the risk of the baby's spinal cord system not developing completely (spina

bifida). All women are now advised to take folic acid supplements in the first three months of pregnancy and

preferably before conception.

Folate occurs naturally in most foods but often in small amounts.

y Many food manufacturers now fortify white flour, cereals, bread, corn, rice and noodle products with folic acid.

y One serving of each enriched product will contribute about 10 per cent of the RDA for folic acid.

y Wholegrain products are not enriched because they already contain natural folate.

Liver contains the greatest amount of folic acid, with lower levels found in beef, lamb and pork and a range of green

vegetables and citrus fruits.

Other sources of folate are dried beans, fresh orange juice, tomatoes, wheat germ (wholemeal bread and cereal) and

wholegrain products (pasta and brown rice).

Folate content of foods ± an adult needs 200mcg a day

Food Serving size Amount of folate

Asparagus 115g 132mcg

Black beans 115g 128mcg

Breakfast cereal 30-40g 80-120mcg

Brussels sprouts 115g 47mcg

Chicken liver 100g 770mcg

Chick peas 115g 180mcg

Cooked broccoli 115g 47mcg

Cooked spinach 115g 131mcg

Cooked white rice 170g 60mcg

Kidney beans 115g 115mcg



Oranges 1 medium 47mcg

Pasta 55g 100-120mcg

Tomato juice 1 cup (225ml) 48mcg

Wheat germ 2 tbsp 38mcg

Vitamin CVitamin C is one of the most potent antioxidant vitamins.

We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it's

thought vitamin C can reduce cholesterol levels and regulate your blood pressure and your body's absorption of iron.

Did you know?

Frozen and tinned produce count towards your five-a-day.

Fresh fruit and vegetables are the main source of vitamin C ± eating your five a day will easily meet the body's needs.Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin C content of foods ± an adult needs 60mg a day

Food Serving size Amount of vitamin C

Strawberries 1 bowl 70-120mg

Kiwi fruit 1 fruit 50mg

Steamed broccoli 1 serving (80g) 50mg

Orange 1 large 70mg

Mango and passion fruit smoothie 250ml glass/bottle 48mg

Frozen peas, cooked 1 serving (85g) 17mg

Vitamin D (calciferol)Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium.

The action of sunlight on the skin enables the body to manufacture vitamin D ± even on a cloudy day. For this reason,

most people will get enough vitamin D through their everyday activities.

Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products.

Vitamin EVitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood

and circulation. It is one of the body's main antioxidants.

The following foods are rich in vitamin E:



y avocados, tomatoes, sweet potatoes, spinach, watercress, brussels sprouts

y blackberries, mangoes

y corn oil, olive oil, safflower oil, sunflower oil

y mackerel, salmon

y nuts, wholemeal and wholegrain products

y soft margarine.

Vitamin KVitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small

quantities in meat, most vegetables and wholegrain cereals.

Your body also makes vitamin K in the large intestine, through the activity of 'healthy bacteria'. For this reason, there

is no recommended daily amount.

These bacteria are also referred to as the gut flora. They form part of our defence against more harmful organisms.

Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and

pesticides that are often a part of modern food production.

food sources of dietary fiber

Documents