Nutrition Knowledge
Thiamin - Vitamin B1
Amount Per Day : 1.2 milligrams
Function

Necessary for carbohydrate metabolism and neurological and cardiac functions; Useful for treating digestive problems, preventing memory loss, and boosting the immune system for AIDS, diabetic pain, heart disease, and vision problems.

Source

Wheat Bread, Chapati, Green Peas, Dried Peas, Sunflower Seeds,  Spinach, Cabbage, Black Beans, Mung Beans, Pinto Beans,  Macadamia Nuts, Beet Greens,  Squash, Asparagus, Edamame, Orange, Watermelon, Sweet Potato, Broccoli, Brussels Sprouts.

Deficiency Symptons

Muscle weakness, enlarged heart, short term memory loss, anorexia, weight loss.

Riboflavin - Vitamin B2
Amount Per Day : 1.3 milligrams
Function

Necessary for the release of energy from food and for healthy membranes, skin, and hair; Useful for treating cataracts, glaucoma, migraine headaches, muscle cramps, and carpal tunnel syndrome

Source

Cow's Milk, Yogurt, Cheddar Cheese, Spinach, Mushrooms, Beet Greens, Asparagus, Almonds, Soybeans, Broccoli, Green Beans, Bell Peppers, Kale, Sweet Potato, Grapes, Cabbage, Carrots, Cauliflower, Brussels Sprouts

Deficiency Symptons

Cracking/reddening of the lips, mouth ulcers, sore throat, red tongue, skin lesions, anemia

Niacin - Vitamin B3
Amount Per Day : 16 milligrams
Function

Necessary for energy metabolism; Useful for treating high cholesterol,  diarrhea, diabetes, acne, ADHD, digestive problems, skin disease, and Pellagra

Source

Mushrooms, Green Peas, Asparagus,  Avocado,  Potato, Tomatoes, Bell Peppers, Peanuts, Peanut Butter, Sweet Potato, Sunflower Seeds,  Corn, Carrots, Cantaloupe, Spinach, Broccoli, Green Beans,  Chili Peppers, Eggplant, Cabbage, Cauliflower, Beet Greens

Deficiency Symptons

Diarrhea, depression, abdominal pain, loss of memory, headache, vomiting, swollen tongue, skin irritation

Biotin - Vitamin B7
Amount Per Day : 30 micrograms
Function

Necessary for blood sugar balance maintenance, fat synthesis, amino acid metabolism, and glycogen synthesis;  Useful for the production of insulin and the treatment of malnutrition, rapid weight loss, hair loss, skin rashes, and depression.  

Source

Peanuts, Almonds, Tomatoes, Onions, Carrots, Romaine Lettuce, Cauliflower, Sweet Potato, Walnuts, Yogurt, Banana, Cow's Milk, Raspberries, Strawberries, Watermelon, Grapefruit, Cucumber

Deficiency Symptons

Hair loss, skin rashes, diabetes, seizures, depression, lethargy, hallucinations, brittle nails

Pantothenic Acid - Vitamin B5
Amount Per Day : 5 milligrams
Function

Necessary for the formation of Coenzyme A, an essential enzyme for the conversion of carbs, fats, and protein into body fuel.

Source

Shiitake Mushrooms, Cremini Mushrooms, Cauliflower, Avocado, Sweet Potato, Lentils, Dried Peas, Yogurt, Broccoli, Sunflower Seeds, Beet Greens, Asparagus, Bell Peppers, Cucumber, Wheat, Corn, Papaya, Cow's Milk, Raspberries, Brussels Sprouts, Pineapple, Watermelon, Carrots, Oranges, Cranberries, Spinach, Cabbage, Tomatoes

Deficiency Symptons

Vomiting, fatigue, apathy, stomach cramps, depression, restlessness, numbness, muscle cramps, walking problems

Pyridoxine - Vitamin B6
Amount Per Day : 1.7 milligrams
Function

Necessary for red blood cell production and nervous system neurotransmitter molecule synthesis; Useful for the metabolism of amino acids and fatty acids

Source

Sunflower Seeds, Pistachios, Bananas, Spinach, Avocados, Dried Prunes, Raisins, Cabbage, Bell Peppers, Cauliflower, Lentils, Green Peas,Watermelon, Potatoes, Sweet Potato, Winter Squash, Broccoli, Beet Greens, Asparagus, Onions, Pineapple, Corn, Eggplant, Shiitake Mushrooms, Green Beans, Strawberries, Figs

Deficiency Symptons

Anemia, depression, confusion, nerve damage causing numbness, skin lesions

Folate - Vitamin B9
Amount Per Day : 400 micrograms
Function

Necessary for the formation of the coenzymes THF and DHF used in DNA synthesis and for the formation of new cells; Useful for the production of red blood cell and nervous system messaging molecules and for the treatment of cancer

Source

Lentils, Garbanzo Beans, Asparagus, Spinach, Black Beans, Kidney Beans, Broccoli, Cauliflower, Papaya, Beets, Romaine Lettuce, Green Peas, Cabbage, Celery, Summer Squash, Strawberries, Tomatoes, Peanuts, Sunflower Seeds, Oranges, Cantaloupe, Pineapple, Raspberries, Carrots, Shiitake Mushrooms, Kiwi, Eggplant, Lemons

Deficiency Symptons

Anemia, weakness, fatigue, shortness of breath, elevated homocysteine

Cobalamin - Vitamin B12
Amount Per Day : 2.4 micrograms
Function

Essential part of the coenzymes methylcobalamin and deoxyadenosylcobalamin; Necessary for the synthesis of new cells and the maintenance of nerve cells and the cardiovascular system

Source

Cow's Milk, Yogurt, Cremini Mushrooms, Cheese

Deficiency Symptons

Degeneration of peripheral nerves, paralysis, anemia, appetite loss, constipation

Vitamin C
Amount Per Day : 90 milligrams
Function

Antioxidant; Necessary for the synthesis of the collagen protein which is essential for skin and bone formation; Required for neurotransmitter synthesis; Helps in iron absorption and amino acid metabolism

Source

Oranges, Papaya, Broccoli, Bell Peppers, Tomatoes, Strawberries, Cantaloupe, Cauliflower, Brussels Sprouts,  Pineapple, Watermelon, Cabbage, Grapefruit, Parsley, Beet Greens, Asparagus, Raspberries, Spinach, Lime, Sweet Potato, Carrots, Plums, Garlic, Basil, Romaine Lettuce, Potatoes, Avocado, Onions, Banana, Apple, Pear, Beets, Apricot, Celery, Cucumber

Deficiency Symptons

Bone fragility, joint pain, scurvy, hemorrhages, bleeding gums, muscle degeneration, pain, depression, rough skin, bruises

Vitamin A
Amount Per Day : 900 micrograms
Function

Essential for vision, cornea maintenance, epithelial cells maintenance, and bone and tooth growth; Supports immune and inflammatory systems, cell growth, and reproduction

Source

Fortified Cow's Milk, Yogurt, Cheese, Sweet Potato, Carrots, Spinach, Kale, Mustard Greens, Collard Greens, Beet Greens, Turnip Greens, Winter Squash, Bok Choy, Broccoli, Cantaloupe, Pumpkin, Apricots, Bell Peppers, Basil, Papaya, Asparagus, Romaine Lettuce, Grapefruit, Watermelon, Cilantro, Celery

Deficiency Symptons

Nighttime blindness, corneal drying, immunity loss, hair loss

Vitamin D
Amount Per Day : 400 IU
Function

Essential to maintain blood calcium concentration and sugar, support bone formation, and control diabetes

Source

Mainly synthesized by the body with the help of sunlight; Food sources that supply Vitamin D include cow's milk, yogurt, butter, shiitake Mushrooms, and chocolate

Deficiency Symptons

Osteoporosis, brittle and deformed bones, pain in lower back and legs, muscle spasms

Vitamin E
Amount Per Day : 30 IU
Function

Antioxidant; Useful for stabilizing cell membranes and regulating oxidation reactions

Source

Vegetable Oils, Sunflower Seeds, Almonds, Spinach, Swiss Chard, Avocado, Peanuts, Turnip Greens, Asparagus, Beet Greens, Mustard Greens, Chili Peppers, Bell Peppers, Kale, Tomatoes, Olives, Olive Oil, Raspberries, Kiwi, Carrots, Green Beans, Cranberries

Deficiency Symptons

Damaged nerves, breakage of red blood cell

Vitamin K
Amount Per Day : 120 micrograms
Function

Essential for the synthesis of blood-clotting proteins and bone proteins and for bone support

Source

Kale, Spinach, Mustard Greens, Beet Greens, Turnip Greens, Broccoli, Brussels Sprouts, Asparagus, Cabbage, Cauliflower, Cucumbers, Tomatoes, Green Beans, Kiwi, Green Peas, Grapes, Carrots, Cow's Milk

Deficiency Symptons

Hemorrhaging

Sodium
Amount Per Day : 1500 milligrams
Function

Maintains fluid & electrolyte balance; Necessary for nerve impulse transmissions and muscle contractions.

Source

Table Salt, Soy Sauce.

Deficiency Symptons

Loss of appetite, Muscle Cramps, Apathy.

Calcium
Amount Per Day : 1000 milligrams
Function

Necessary for bone and teeth formation; Supports nerve functioning, blood clotting, muscle contractions, and muscle relaxation

Source

Milk, Yogurt, Cheese, Tofu, Sesame Seeds, Collard Greens, Spinach, Broccoli, Turnip Greens, Beet Greens, Mustard Greens, Bok Choy, Cabbage, Kale, Brussels Sprouts, Green Beans, Oranges, Summer Squash, Asparagus, Celery, Garlic, Legumes

Deficiency Symptons

Osteoporosis, stunted growth, weak bones

Phosphorous
Amount Per Day : 700 milligrams
Function

Essential for bone, RNA, and DNA synthesis; Helps energy metabolism

Source

Milk, Yogurt, Cheese, Sunflower Seeds, Tofu, Almonds, Broccoli, Carrots, Potatoes, Bananas, Oranges, Strawberries, Tomatoes, Watermelon, Pinto Beans, Peanut Butter

Deficiency Symptons

Bone pain, weak muscles

Potassium
Amount Per Day : 3500 milligrams
Function

Electrolyte; Conducts electrical charges in the body along with other electrolytes (sodium, calcium, magnesium, and chloride); Useful for blood pressure control, kidney function, and reduction in blood clotting

Source

Bananas, Beet Greens, Spinach, Tomatoes, Cantaloupe, Cabbage, Carrots, Squash, Asparagus, Brussels Sprouts, Mushrooms, Kale, Bell Peppers, Sweet Potato, Potatoes, Lentils, Avocado, Papaya, Pinto Beans

Deficiency Symptons

High blood pressure, kidney stones, fatigue

Magnesium
Amount Per Day : 400 milligrams
Function

Essential for bone mineralization, enzyme systems and heart function, the building of proteins, and the maintenance of teeth

Source

Milk, Yogurt, Broccoli, Pinto Beans, Tofu, Sunflower Seeds, Tomatoes, Potatoes, Carrots, Bananas, Oranges, Strawberries, Watermelon, Peanut Butter

Deficiency Symptons

Arrhythmia, coronary heart disease, diabetes, osteoporosis, asthma

Iron
Amount Per Day : 18 milligrams
Function

Useful in making hemoglobin which is needed to supply oxygen to cells throughout the body; Essential for metabolism and energy production

Source

Spinach, Cumin, Parsley, Turmeric, Beet Greens, Asparagus, Mustard Greens, Chili Peppers, Romain Lettuce, Lentils, Soybeans, Garbanzo Beans, Kidney Beans, Black Beans, Pinto Beans, Tofu, Brussels Sprouts, Kale, Broccoli, Cabbage, Green Beans

Deficiency Symptons

Anemia, fatigue, dizziness, excessive menstrual flow

Zinc
Amount Per Day : 11 milligrams
Function

Essential for enzyme activity; Helps immune system; Improves skin health

Source

Spinach, Asparagus, Mushrooms, Seasme Seeds, Garbanzo Beans, Lentils, Cashews, Tofu, Green Peas, Yogurt, Broccoli, Squash, Brussels Sprouts, Tomatoes

Deficiency Symptons

Acne, ulcers, liver disease, diabetes, depression

Copper
Amount Per Day : 2.0 milligrams
Function

Essential for the manufacture of collagen, an important protein in bone tissue; Necessary for antioxidant enzyme activity and energy production

Source

Sesame Seeds, Cashews, Mushrooms, Spinach, Asparagus, Kale, Mustard Greens, Summer Squash, Garbanzo Beans, Lentils, Walnuts, Tofu, Peanuts, Kidney Beans, Olives, Sweet Potato, Almonds, Grapes, Pineapple, Brussels Sprouts, Beet Greens, Raspberries, Tomatoes, Broccoli, Kiwi

Deficiency Symptons

Anemia, high cholesterol, osteoporosis, slow wound healing, arthritis

Manganese
Amount Per Day : 2.0 milligrams
Function

Plays an essential role in many chemical processes in the body involving cholesterol, carbohydrates, and protein; Useful in bone formation

Source

Cloves, Brown Rice, Garbanzo Beans, Spinach, Pineapple, Cinnamon, Raspberries, Beet Greens, Strawberries, Kale, Mustard Greens, Garlic, Turmeric, Tofu, Soybeans

Deficiency Symptons

Osteoporosis, hypothyroidism, diabetes, asthma, epilepsy

Iodine
Amount Per Day : 150 micrograms
Function

Essential component of hormones that play a critical role in energy production made by the thyroid gland

Source

Sea Vegetables, Yogurt, Cow's Milk, Strawberries

Deficiency Symptons

Goiter (growths in the thyroid gland), hypothyroidism, skin infections

Selenium
Amount Per Day : 70 micrograms
Function

Required for antioxidant enzyme activity; Useful for cancer prevention; Helps thyroid function

Source

Mushrooms, Asparagus, Mustard Seeds, Tofu, Brown Rice, Sunflower Seeds, Sesame Seeds, Cow's Milk, Cabbage, Spinach, Garlic, Broccoli

Deficiency Symptons

Cardiovascular disease, immune function disease, depression, hypothyroidism

Carbohydrates
Recommended daily intake: 40% - 65% of total calories
Function

The human body obtains energy and resources essential to growth and development from three main macronutrients in food: carbohydrates (four calories per gram), fats (nine calories per gram) and protein (four calories per gram). Carbohydrates include the sugars, starches, and fibers found in grains, vegetables, fruits, and milk products. The name “carbohydrate” stems from these molecules’ composition of carbon, hydrogen, and oxygen.

Carbohydrates are a preferred source of calories to proteins and fats, as they provide energy for working muscles and fuel for the central nervous system and enable fat metabolism. Carbohydrates break down into smaller units of sugar like glucose, fructose, and galactose in the stomach and small intestine. These sugars then travel to the liver by entering the bloodstream. The liver converts fructose and galactose into glucose, the carbohydrate which the bloodstream delivers to tissues and organs for energy. Excess glucose is stored in the liver and in the skeletal muscles as glycogen. If glycogen stores are full, glucose is stored as fat. Excess carbohydrate intake may lead to weight gain, obesity, and an increased risk of diabetes.

Simple carbohydrates contain only one or two sugars, such as fructose in fruits and galactose in milk. Simple carbohydrates are easily broken down and absorbed by the bloodstream, and, therefore, the consumption of simple carbohydrates could lead to quick increase in blood sugar levels. On the other hand, complex carbohydrates have three or more sugars and are found in starchy foods such as beans, peas, corn, whole-grain breads, and lentils. Complex carbohydrates require a longer time to digest and absorb into the bloodstream and lead to a slow increase in blood sugar and longer-lasting energy. Complex carbs are considered “good” carbs, low in calories, saturated fat and sodium and are high in nutrients and fiber. Carbs which contain a high calorie count, a low nutrient count, refined sugar, and refined flour are considered “bad” carbs.

A carbohydrate’s glycemic index (GI) measures the degree of the increase in blood glucose levels following its consumption. The continual intake of foods with a high GI may lead to diabetes, obesity, and heart disease. High GI foods include white flour foods, crackers, noodles, and various cereals. Diets with a lower glycemic index are generally richer in fiber.

Source

Grains, Fruits, Milk Products, Vegetables.

Deficiency Symptons

Lack of energy, Physical and Mental Weakness, Dizziness, Kidney Problems.

Fats
Recommended daily intake: 20% - 25% of total calories
Function

Fats contain nine calories per gram and are one of the three main energy providing macronutrients of food, the other two macronutrients being carbohydrates and protein. Fats store energy, provide insulation for vital organs, and help start chemical reactions that control growth, immune functions, and reproduction. Fats enable the body to absorb, store, and transport the fat-soluble vitamins A, D, E, and K which are necessary to regulate blood pressure, heart rate, blood clotting, and the nervous system.

Cholesterol, a type of fat, is used to build cells, hormones, and vitamin D. Cholesterol travels through blood in small packages called lipoproteins, consisting of fat (lipid) on the inside and either of two kinds of proteins, low-density lipoproteins (LDL) and high-density lipoproteins (HDL), on the outside. A healthy level of both types of proteins is important, as high LDL(“bad” cholesterol) leads to a buildup of cholesterol in arteries and increases the risk of heart disease. Since it helps remove excess cholesterol from the blood, HDL is referred to as “good” cholesterol. Triglycerides, a kind of fat, store unused calories and provide the body with energy. A high triglyceride level may contribute to the thickening of artery walls which increases the risk of a heart attack. LDL and Triglyceride levels can be reduced by losing weight, reducing the intake of calories, avoiding simple carbohydrates, consuming healthier kind of fats, and exercising regularly.

Saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat are the four major dietary fats. The bad fats, saturated fat and trans fat, raise LDL levels. On the other hand, polyunsaturated fat, a type of good fat, lowers both LDL and HDL levels. Monounsaturated fat, another kind of good fat, only reduces LDL cholesterol. Cooking oil, ghee, and butter are major sources of fat and consist of saturated fat, polyunsaturated fat, and monounsaturated fat. Ghee, butter, coconut oil, and palm oil, however, have a higher saturated fat content. Sunflower oil, safflower oil, corn oil, cottonseed oil, and soya bean oil contain a great amount polyunsaturated fat. Groundnut oil, mustard oil, canola oil, and olive oil have a higher monounsaturated fat content.

Source

Cooking Oils, Butter, Ghee

Deficiency Symptons

Rough/Dry Skin, Dry Hair, Dandruff, Soft and Brittle Nails, Depression, Anxiety

Protein
Recommended daily intake: 10% - 35% of total calories
Function

Protein contains four calories per gram and is one of the three main energy providing macronutrients of food, the other two macronutrients being carbohydrates and fats. Proteins are essential building blocks of life and are necessary for the maintenance and repair of muscle, bone, skin, hair, and other tissues. Proteins play an important role in the structure of enzymes and also function as means of transport. For example, hemoglobin, an iron-containing protein, carries oxygen to muscles through the bloodstream.

The basic structure of a protein consists of a chain of amino acids linked together in different patterns to form various proteins with unique characteristics. Twenty different amino acids, of which nine are classified as essential, exist. Essential amino acid cannot be made by the body and must be supplied by food. However, nonessential amino acids are produced by the body from the essential amino acids.

Source

Lentils, pinto beans, black beans, kidney beans, garbanzo beans, milk, yogurt, cheese, almonds, peanuts, sunflower seeds, walnuts, tofu, soybeans.

Deficiency Symptons

Edema, Weight Loss, Thinning or Brittle Hair, Ridges in Nails, Pale Skin, Skin Rashes

Dietary Fiber
Recommended daily intake: 25 – 30 grams
Function

Dietary fiber consists of plant material that the body cannot digest. Fiber is important for the health of the digestive system and for lowering cholesterol. There are two types of dietary fiber: water soluble and water insoluble. Soluble fibers absorb water during digestion to form a gel like material. Insoluble fiber promotes the movement of material through the digestive system and increases stool bulk.

A high fiber diet slows the absorption of sugar to lower the blood sugar level and reduce the risk of developing diabetes. Additionally, an increased consumption of fiber lowers cholesterol levels by reducing the amount Low-Density Lipoprotein or “bad” cholesterol present in the body and normalizes bowel movements, decreasing the chance of constipation. High-fiber foods contain greater amounts of energy for the same volume of food, proving to be more filling and helping to achieve weight loss.

Source

Soluble Fibers : Oats, Peas, Beans, Apples, Citrus Fruits, Carrots and Barley.
Insoluble fibers : Whole Wheat Flour, Wheat Barn, Nuts, Beans, Cauliflower, Green Beans, Potatoes.

Deficiency Symptons

Constipation, Weight Gain, Blood Sugar Fluctuation, Diet-Related Nausea