Vitamin Wheel

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	FRUITS	VEGETABLES	NUTS	BENEFITS	GUIDELINES

Vitamin A	(Fruits contain alpha and beta-carotenes, which are converted in the body to Vitamin A) Apricots Avocado Blackberries Cantaloupes Kiwi Mangos Oranges Peaches Tomatoes Watermelon	(Red, yellow, orange, and dark green vegetables) Asparagus Broccoli Carrots Green Pepper Kale Peas Spinach Summer Squash Sweet potato	Almonds Chestnuts Hazelnuts Pistachios Pumpkin Seeds Pecans PineNuts Sunflower Seeds	* Vitamin A helps vision and prevents eye problems. * It promotes bone growth and tooth development. * It is essential for the reproduction and development of cells. * It keeps skin and hair healthy. * It promotes a healthy immune system and is needed for formation of some hormones.	* Deficiency can cause night blindness, dry skin, dry eyes, loss of appetite, poor bone growth, and weak tooth enamel. * Overdose may cause headaches, blurred vision, irregular periods, fatigue, cracked skin, joint and bone pain, rashes, loss of hair, vomiting, liver damage.

Vitamin B1 (Thiamin or Thiamine)	Avocado Orange Watermelon	Asparagus Cauliflower Dried Beans Peas Potatoes	Sunflower Seeds	* Vitamin B1 (Thiamin or Thiamine) helps the body cells convert carbohydrates into energy. * It is also essential for the functioning of the heart, muscles, and nervous system.	* Whole Grains, Dried Beans, Fortified Cereals and Pasta and Soy Foods are a good source of B1. * Deficiency can leave one fatigued and weak. It can cause depression, muscle cramps, hysteria, loss of appetite and beriberi (common with chronic alcoholism).

Vitamin B2 (Riboflavin)	Kiwi	(Green leafy vegetables) Avocado Asparagus Broccoli Mushrooms Spinach	No nuts contain a significant amount of vitamin B2	* Vitamin B2 (Riboflavin) is essential for turning carbohydrates, fat and protein into energy. * It is important for body growth and producing red blood cells. * It is also important for vision.	* Enriched and Fortified Cereals are a good source. * Deficiency can cause visual problems, and can cause cracks and sores around the mouth and nose.

Vitamin B3 (Niacin)	Bananas Cantaloupe Kiwi Peaches Tomatoes Watermelon	Artichoke Asparagus Avocado Broccoli Carrots Corn Green Pepper Kale Lima Beans Mushrooms Peas Potatoes Summer Squash Sweet potato	Almonds Chestnuts Peanuts Peanut Butter Pine Nuts	* Vitamin B3 (Niacin) is important for the conversion of carbohydrate, protein, and fat into energy. * It helps maintain healthy skin. * It assists in the functioning of the digestive system, skin, and nerves.	* Enriched or fortified grain products are a good source. * Deficiency may cause diarrhea and mouth sores. In extreme cases it may cause pellagra. * Overdose may cause high blood sugar and uric acid, hot flashes, cardiac arrythmias, ulcers and liver disorders.

Vitamin B5 (Pantothenic Acid)	Avocado Oranges Bananas	Artichoke Carrots Cauliflower Broccoli Corn Lima Beans Mushrooms Potatoes Sweet Potato Winter Squash	No nuts contain a significant amount of vitamin B5	* Vitamin B5 (Pantothenic Acid) is essential for the metabolism of food. * It is also essential in the formation of hormones and â€œgoodâ€ cholesterol.	* Whole Grain Cereals are a good source of B5. * Excess of one B vitamin may cause deficiency of others.

Vitamin B6 (Pyridoxine)	Avocado Bananas Watermelon	Beans Broccoli Carrots Peas Potatoes Spinach Sweet Potatoes	Seeds and Nuts	* Vitamin B6 (Pyridoxine) helps the body break down proteins and make red blood cells. * It helps maintain normal brain and nerve function. * It plays a role in the creation of antibodies in th.e immune system.	* Fortified Cereals are a good source. * Deficiency can cause anemia, dizziness, nausea, irritability and convulsions. * Overdose can cause nerve damage. * The higher the protein intake, the more need there is for vitamin B6.

Vitamin B9 (Folate and Folic Acid are both forms of B9)	Avocado Bananas Blackberries Cantaloupe Kiwi Orange Strawberry Tomatoes (Folate occurs naturally in fresh foods. Folic Acid is the synthetic form found in supplements.)	Artichoke Asparagus Broccoli Carrots Corn Green Pepper Kale Lima Beans Onions Peas Potatoes Spinach Squash Sweet Potato	Almonds Brazil Nuts Cashews Chestnuts Hazelnuts Macadamias Peanuts Pine Nuts Sunflower Seeds Pistachios Pecans Pumpkin Seeds Walnuts	* Vitamin B9 helps the body make red blood cells, as well as components of the nervous system. * It is needed to make DNA. * It helps maintain normal brain function, and is a critical part of spinal fluid.	* It has been proven to reduce the risk for an NTD-affected pregnancy by 50 to 70 percent. Before and during pregnancy, a woman should have enough Folic Acid since it is vital for proper cell growth and development of the embryo.

Vitamin B12	No fruits contain vitamin B12	no vegetables contain vitamin B12	No nuts contain a significant amount of vitamin B12	* Vitamin B12 is important for metabolism. * It helps to make red blood cells. * It is important for nerve cell function.	* It is available only from fish, poultry, meat or dairy sources. Supplements and enriched foods such as fortified cereals are available for vegetarians. * Deficiency can cause anemia (especially in vegetarians and the elderly) and nerve damage.

Vitamin C	(Citrus Fruits) Apples Avocado Bananas Berries Cantaloupe Grapes Guava Kiwi Lemon and Lime Orange Peach Strawberry Tomatoes Watermelon	(Especially in the cabbage family and leafy green vegetables) Artichoke Asparagus Broccoli Carrots Cauliflower Corn Cucumber Red Pepper Kale Lima Beans Onions Peas Potatoes Spinach Squash	No nuts contain a significant amount of vitamin C	* Vitamin C is an important antioxidant. It protects body tissue from the damage of oxidation. * It is needed to form collagen, a tissue that helps to hold cells together. * It helps the body absorb iron and calcium. * It's essential for healthy bones, teeth, gums, blood vessels, muscle and nerve function, and wound healing.	* Calcium fortified cereals and orange juice are another source of vitamin C. * Deficiency can cause muscle weakness, bleeding gums, easy bruising. In extreme cases can cause scurvy.

Vitamin D Exposure to sun enables body to make its own Vitamin D.	No fruits contain vitamin D	Mushrooms	No nuts contain a significant amount of vitamin D	* Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. 10-15 min of sunshine 3 X a week is adequate. * It strengthens bones and teeth because it helps the body in the absorption of calcium and magnesium. * It also helps maintain adequate levels of calcium and phosphorus in the blood.	* D-fortified soy milk and cereals are a good source. * Deficiency can cause rickets in children, bone softening in adults, osteoporosis. * Overdose can cause calcium deposits in organs, fragile bones, renal and cardiovascular damage.

Vitamin E	Apples Bananas Blackberries Kiwi	(Green leafy vegetables) Brown Rice Vegetable Oils Soybean Oil Wheat Germ	Almonds Brazil Nuts Pine Nuts Peanuts Sunflower Seeds	* Vitamin E is an antioxidant and defends cells against damage by free radicals, protecting body tissue from the damage of oxidation. * It is important for the health of red blood cells and the use of vitamin K.	* Deficiency is rare. It can be seen primarily in premature or low birth weight babies, or children who do not absorb fat properly. Causes nerve abnormalities. * It is used cosmetically to minimize the appearance of wrinkles, and to help heal minor wounds without scarring.

Vitamin K	No fruits contain vitamin K	(Dark green leafy vegetables) Cauliflower Collard Greens Broccoli Brussel Sprouts Kale Spinach	Cashews Chestnuts Hazelnuts Pine Nuts	* Vitamin K is fat soluble. It plays a critical role in blood clotting. * It regulates blood calcium levels and activates at least 3 proteins involved in bone health.	* Vitamin K Fortified Cereals are a good source. * Deficiency can cause defective blood coagulation. * Overdose can cause Jaundice in infants.

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