Food Source:
Apples,
pears,
berries,
melon,
asian greens,
carrots,
sweet potatoes,
broccoli,
brussels sprouts,
spinach,
green beans,
peppers,
whole grains such as
rice,
millet,
rye,
oats,
whole wheat,
corn,
cereal,
breads,
pasta,
pulses,
rice,
pasta,
fruit and
fruit juice,
milk and
yogurt,
grains and
starchy vegetables, and sweets
Dietary fibers are the indigestible portion of plant foods that move food through the digestive system and absorb water.
There are two principal types of dietary fiber: soluble and insoluble. Insoluble fiber is simply bulk that changes little as it passes through the body. Soluble fiber, on the other hand, forms a soft gel in solution with water. Most foods provide a mixture of both, but are listed as mostly one or the other. Soluble fiber has been shown to be able to bind bile salts which may reduce blood cholesterol levels. It also may slow the absorption of glucose from the intestine, thereby requiring less insulin secretion.
Soluble fiber: Legumes,
peas,
soybeans
and other
beans,
oats,
some fruits (particularly
apples,
bananas), and
berries, certain
vegetables, such as
broccoli and
carrots,
root vegetables, such as
potatoes and
yams (the skins are insoluble fiber),
psyllium seed (only about 2/3 soluble fiber).
Source of Insoluble fiber:
Whole grain foods,
bran,
nuts and seeds, vegetables such as
green beans,
cauliflower,
zucchini,
celery, the skins of some fruits, including
tomatoes
Fat is essential for good health. Functions of fat include the protection of our vital organs, heat insulation, provision of fat soluble vitamins and minerals, and its most obvious function as an energy reserve.
Food contains a mixture of three types of fat, these are, polyunsaturated, monounsaturated, and saturated.
One type of fat usually dominates in a particular type of food - cream is mainly saturated fat. The main type of fat in avocado is monounsaturated. The different types of fat all contain the same amount of calories or energy and if taken in large amounts can cause weight gain.
Polyunsaturated fats: These do not raise blood cholesterol levels. Good food sources include:
-Soybean, sunflower, corn, and safflower oils
-Wheatgerm and wholegrain cereals
-Fish oils
-Seeds and walnuts
-oils, shortening, butter,
margarine,
mayonnaise,
salad dressings,table cream, and sour cream
Monounsaturated fats: These do not raise blood cholesterol levels. Good sources include:
-Avocado
-Canola oil and peanut oil
-Olive oil and olives
-Canola or monounsaturated table spread
-Almonds and hazelnuts
Saturated fats: These raise blood cholesterol levels and should be reduced or avoided. Sources include:
-Butter, clarified butter
-Cream, sour cream, ice cream
-Full cream milk
-Processed meat, e.g. luncheon,
salami, tinned corn beef,
fatty mince
-Cheeses
-Lard,
dripping,
chefade
-White visible fat on meat
The best fats to choose are the polyunsaturated and monounsaturated fats. Choose these fats, but use no more than 1-2 tablespoons of fats or oils each day.
Omega-3 fats are a type of polyunsaturated fat found mainly in oily fish (e.g.
salmon,
sardines,
herrings),
canola oil,
walnuts, and
soybean oils. The body cannot produce omega-3 and relies on the above food sources to produce them.
also refer the following table
Organ meats,
seafood,
wheat bran,
cereals,
whole grain products,
cocoa products,
liver,
shellfish,
nuts and seeds,
prunes,
barley,
lima beans,
white and sweet potatoes,
tomato juice, and
turnip greens
Fruits,
vegetables and
fortified
breads and
grain products such as
cereal (nonheme iron sources),
meat and
poultry(heme iron sources),
liver and other
organ meats,
egg yolks,
dried legumes,
ground beef,
leafy green vegetables,
shellfish
3Folic acid and folate (the anion form) are forms of a water-soluble B vitamin. These occur naturally in food and can also be taken as supplements. Folate gets its name from the Latin word folium, leaf.
Food Source: most enriched breads,
flour,
corn meal,
pasta,
rice and other grain products, vegetables, leaf vegetables such as spinach and
turnip greens,
dry beans and peas, fortified cereal products,
mustard and turnip greens, liver, citrus fruit juices, and legumes
liver, dark green and deep yellow vegetables (such as
broccoli,
collards and other green leafy vegetables,
carrots,
pumpkin,
sweet potatoes,
winter squash), butter and fortified margarine, whole milk, vitamin A-fortified nonfat milk, and vitamin A-fortified lowfat milk.
Thiamine or thiamin, also known as vitamin B1, is a colorless compound with chemical formula C12H17N4OS. It is soluble in water and insoluble in alcohol. Thiamine decomposes if heated. Thiamine was first discovered by Umetaro Suzuki in Japan when researching how rice bran cured patients of Beriberi. He named it aberic acid.
Food Source: meat, poultry, fish, dried beans and peas, nuts, enriched and whole-grain breads and cereals.
A lack of thiamine can be caused by malnutrition, a diet high in thiaminase-rich foods (raw freshwater fish, raw shellfish, ferns) and/or foods high in anti-thiamine factors (tea, coffee, betel nuts)
Riboflavin (E101), also known as vitamin B2 or vitamin G, is an easily absorbed, water-soluble micronutrient with a key role in maintaining human health. Like the other B vitamins, it supports energy production by aiding in the metabolising of fats, carbohydrates, and proteins. Vitamin B2 is also required for red blood cell formation and respiration, antibody production, and for regulating human growth and reproduction. It is essential for healthy skin, nails, hair growth and general good health, including regulating thyroid activity
Food Source: Milk, liver, meat, poultry, fish, eggs, green leafy vegetables,
cheese,
yeast,
almonds and
mature soybeans
Niacin, also known as nicotinic acid or vitamin B3, is a water-soluble vitamin whose derivatives such as NADH, NAD, NAD+, and NADP play essential roles in energy metabolism in the living cell and DNA repair.
Pantothenic acid, also called vitamin B5, is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Specifically, it is part of coenzyme-A (CoASH) in the metabolism and transfer of carbon chains.
Pyridoxine is one of the compounds that can be called vitamin B6. Pyridoxine assists in the balancing of sodium and potassium as well as promoting red blood cell production.
Vitamin B-6 plays a role in the synthesis of antibodies by the immune system. Antibodies are needed to fight many diseases. Vitamin B-6 helps maintain normal nerve function and also acts in the formation of red blood cells. It is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B-6.
Necessary in the development of normal growth and it helps in the metabolism of folate. It helps to protect against pernicious anemia. (Pernicious anemia primarily results from the body’s inability to absorb vitamin B12. However, it can result from a deficiency of vitamin B12 in the diet.)
Food Source: Liver, fish and seafood, meats(especially liver and shellfish), eggs, chicken, milk, fortified breakfast cereals
Refer the table below to get more
Food
Micrograms (μg) per serving
% DV*
Mollusks, clam, mixed species, cooked, 3 ounces
84.1
1400
Liver, beef, braised, 1 slice
47.9
780
Fortified breakfast cereals, (100%) fortified), 3/4th of a cup
6.0
100
Trout,
rainbow, wild, cooked, 3 ounces
5.4
90
Salmon,
sockeye, cooked, 3 ounces
4.9
80
Trout, rainbow, farmed, cooked, 3 ounces
4.2
50
Beef,
top sirloin, lean, choice, broiled, 3 ounces
2.4
40
Fast Food, Cheeseburger, regular, double patty & bun,1 sandwich
1.9
30
Fast Food, Taco, 1 large
1.6
25
Fortified breakfast cereals (25% fortified), 3/4th of a cup
1.5
25
Yogurt, plain, skim, with 13 grams protein per cup, 1 cup
1.4
25
Haddock, cooked, 3 ounces
1.2
20
lams breaded & fried, 3/4th of a cup
1.1
20
Tuna, white, canned in water, drained solids, 3 ounces
1.0
15
Milk, 1 cup
0.9
15
Pork,
cured,
ham, lean only, canned, roasted, 3 ounces
0.6
10
Egg,
whole, hard boiled, 1
0.6
10
American pasteurized cheese food, 1 ounces
0.3
6
Chicken, breast, meat only, roasted, 1/2 of breast
0.3
6
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (μg). Most food labels do not list a food's vitamin B12 content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet.
Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.
Vitamin D promotes the body's absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. Calcium is also important to nerve cells, including the brain.
Vitamin D also helps maintain adequate blood levels of calcium and phosphorus.
Food Source:
Oysters,
Fortified cereals,
Margarine,
Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml), 1 - 360 IU,
Fatty fish,
(i)Salmon, cooked, 3.5 oz - 360 IU,
(ii) Mackerel, cooked, 3.5 oz - 345 IU
(iii) Sardines, canned in oil, drained, 3.5 oz - 270 IU,
(iv) Eel, cooked, 3.5 oz - 200 IU,
One whole egg - 25 IU,
Beef liver, cooked, 31/2 ounces - 15 IU,
One (100% RDA) vitamin pill - 200 IU
Exposure to sunlight is another source of Vitamin D. (Vitamin D is produced in the skin with stimulus of sun.)
Active in maintaining the involuntary nervous system, vascular system, and involuntary muscles.
Food Source:
vegetable oils such as sunflower, canola, corn, soybean and olive oil. Nuts, sunflower seeds, seabuckthorn berries, wheat germ, margarine made from vegetable oils, whole grains, fish, peanut butter, and green leafy vegetables
Vitamin K denotes a group of 2-methilo-naphthoquinone derivatives
Necessary for proper blood clotting
Food Source:
spinach and other green leafy vegetables, milk, meat, eggs, cabbage, cauliflower, spinach , cereals, soybeans, Vitamin K is also made by the bacteria that line the gastrointestinal tract.
