NUTRIENTS – Page 2 – Fruit & Stuff

VITAMIN B1 (Thiamin)

Posted on October 28, 2023August 15, 2026 by Mary Ann Lesh

What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement.

How much do I need? The recommended dietary allowance (RDA) for adult males the RDA is 1.2 mg daily. For adult females 18 years of age, the RDA is 1 mg daily. For adult females 19 years and older, the RDA is 1.1 mg daily.

Are supplements recommended?
Thiamine (Vitamin B1) supplements are generally only necessary if you have a diagnosed deficiency, are at high risk (e.g., alcohol dependency, bariatric surgery, chronic illness), or are advised by a doctor. It is crucial for converting food into energy and supports nerve/heart health, with deficiencies leading to fatigue, muscle weakness, or memory issues.

What are some good plant food sources of thiamin? Good plant food sources of thiamin are FORTIFIED CEREALS, BLACK BEANS, ACORN SQUASH, and BROWN RICE.

FOOD	MG OF THIAMIN PER SERVING	PERCENT DV
Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving	1.2	100
Black beans, boiled, ½ cup	0.4	33
Macaroni, whole wheat, cooked, 1 cup	0.2	17
Acorn squash, cubed, baked, ½ cup	0.2	17
Rice, brown, long grain, not enriched, cooked, ½ cup	0.2	17
Rice, white, long grain, enriched, cooked, ½ cup	0.1	8
Bread, whole wheat, 1 slice	0.1	8
Orange juice, prepared from concentrate, 1 cup	0.1	8
Sunflower seeds, toasted, 1 ounce	0.1	8
Oatmeal, regular and quick, unenriched, cooked with water, ½ cup	0.1	8
Corn, yellow, boiled, 1 medium ear	0.1	8
Barley, pearled, cooked, 1 cup	0.1	8

Source: National Institutes of Health

Thiamin-Rich Foods

OAT

Oats are a powerhouse of vitamins, minerals, and antioxidants.

CORN

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are…

NUTRIENTS

VITAMIN B2 (Riboflavin)

Posted on October 12, 2023August 15, 2026 by Mary Ann Lesh

What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits:

Antioxidant. Riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals, which may contribute to the aging process, as well as the development of a number of health conditions like heart disease and cancer.
Growth and red blood cell production. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production.
Good vision and cataract prevention. Vitamin B2 is important for normal vision. Early studies suggest that it might help prevent cataracts.
Migraine relief. Several studies suggest that people who get migraines may reduce how often they get migraines and how long the migraines last by taking riboflavin.

How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water soluble, meaning the body does not store them, so they must be consumed daily in food or supplements. Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. Roasting and steaming foods preserves more riboflavin than frying or scalding your foods.

Are supplements recommended? Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Consult a doctor before using supplements to prevent allergic reactions and interactions with medicines.

What are some good plant food sources of riboflavin? ALMONDS, WHOLE GRAINS, WHEAT GERM, WILD RICE, MUSHROOMS, SOYBEANS, BROCCOLI, BRUSSELS SPROUTS, SPINACH and BREWER’S YEAST are a few good plant food sources of Vitamin B2 (riboflavin).

Source: Mount Sinai

Riboflavin-Rich Foods and Recipes

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

MUSHROOM

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

BROCCOLI

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

BRUSSELS SPROUT

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

NUTRIENTS

VITAMIN B3 (Niacin)

Posted on October 9, 2023August 15, 2026 by Mary Ann Lesh

What does niacin do?
Niacin (Vitamin B3) is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient, meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.

How much do I need?
The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.

Are supplements recommended?
Niacin is found in many fortified foods, and overconsumption may have serious side effects, so supplementation should be done only with medical supervision.

What are some good plant food sources of niacin?
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES

Some Niacin-rich Foods

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

PLANT FOOD FACTS

MUSHROOM

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

NUTRIENTS

About Nutrients

Posted on September 4, 2023September 16, 2026 by Mary Ann Lesh

NUTRIENTS are molecules in food that all organisms need to make energy, grow, develop, and reproduce. The digestive system breaks down large, insoluble nutrients into smaller, soluble molecules so the body can absorb them into the bloodstream.

Types
- Macronutrients
  - carbohydrates
  - proteins
  - fats
- Micronutrients
  - vitamins
  - minerals

Six Essential Nutrients
- Iron: The most common nutrient deficiency in the US, especially for premenopausal women. Iron is needed to produce hemoglobin, which helps red blood cells carry oxygen.
- Vitamin D: Americans don’t get enough vitamin D from their diet, sunlight, or supplements. Causes include an indoor lifestyle, sunblock, and darker skin tones.
- Folate: The most commonly deficient vitamin in the US diet. Severe folate deficiency can cause megaloblastic anemia, developmental defects, and an increased risk of some cancers.
- Potassium: Over 97% of Americans are deficient in potassium, which is largely due to eating too many processed foods.
- Vitamin B12: Almost 40% of people in the US have a vitamin B12 deficiency. Symptoms include feeling tired and weak, or having trouble with memory.
- Calcium: Some 70% of Americans are deficient in calcium. Calcium is important for bone and teeth structure, muscle and nerve function, and blood clotting.
- Magnesium: About 90% or more of American women of reproductive age are deficient in magnesium. Magnesium is a catalyst for many chemical reactions in the body, and also regulates other electrolytes.

NUTRIENT	FUNCTION	FOOD SOURCES	RDA*
CARBOHYDRATE	Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.
CALORIES	A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.		2200 women 2700 men
FAT	Fat is an important nutrient your body needs for energy, cell growth, and absorbing certain vitamins. While some dietary fat is necessary, limiting total fat and saturated fat may improve your overall health.
FIBER	Fiber promotes weight loss, lowers blood sugar, fights constipation, boosts heart health, feeds friendly gut bacteria, and reduces cancer risk.		22-3 g
PROTEIN	Protein is very important for building tissues, such as muscle.		46-56 g
CALCIUM	Helps build and maintain strong bones. The heart, muscles, and nerves also need calcium to function properly.		1000-1200 mg
COPPER	Helps make red blood cells and maintain nerve cells and the immune system.		900 mcg
CHROMIUM	Enhances the action of insulin; helps in breakdown and absorption of carbohydrate, proteins, and fats		20-35 mcg
IODINE	Iodine plays a vital role in thyroid health. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain.
IRON	Iron is important for healthy brain development and growth in children, and for the normal production and function of various cells and hormones.		8-18 mg
MAGNESIUM	Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body,		320-420 mg (adults)
MANGANESE	Helps form connective tissue, bones, sex hormones, and blood-clotting factors		2 mg
MOLYBDENUM	Molybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.		45 mg
PHOSPHOROUS	Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.		700 mg (adults)
POTASSIUM	Needed for electrolyte and water balance and proper cell function		4500-4700 mg
SELENIUM
ZINC	Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.		8-11 mg
VITAMIN A (RETINOL)	Vitamin A (retinol) is important to vision, growth, cell division, reproduction, and immunity		700-900 mcg
VITAMIN B1 (THIAMINE)	Thiamine plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement.		1 mg
VITAMIN B2 (RIBOFLAVIN)	Riboflavin (B2) has these benefits: Antioxidant. Riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals, which may contribute to the aging process, as well as the development of a number of health conditions like heart disease and cancer. Growth and red blood cell production. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production. Good vision and cataract prevention. Vitamin B2 is important for normal vision. Early studies suggest that it might help prevent cataracts. Migraine relief. Several studies suggest that people who get migraines may reduce how often they get migraines and how long the migraines last by taking riboflavin.	1.3 mg
VITAMIN B3 (NIACIN)	Niacin (Vitamin B3) is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient, meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.	15 mg
VITAMIN B5 (PANTOTHENIC ACID)	Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy.		5 mg
VITAMIN B6 (PYRODIXINE)	Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters.		1.3-1.5 mg
VITAMIN B7 (BIOTIN)	Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin.		30 mcg
VITAMIN B9 (FOLATE)	Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.		400-500 mcg
VITAMIN B12	Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells. Vitamin B12 binds to the protein in the foods we eat.		2.4 mcg
VITAMIN C	Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.		75-90 mg
VITAMIN D	Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.		20 mcg
VITAMIN E	Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.		15 mg
VITAMIN K	Vitamin K helps make proteins needed for blood clotting and building bones.		90-120 mcg

*RDAs are average amounts recommended for adults. Recommended amounts of some nutrients may vary for inants, children, adolescents, males, females, pregnant females, and lactating females.

NUTRIENTS

CALORIES

Posted on September 1, 2023September 16, 2026 by Mary Ann Lesh

A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.

How many do I need? The average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day. The number of calories a given individual needs will depend on metabolism and activity. Calorie consumption that is too low or too high will eventually lead to health problems. When you eat more calories than you need, your body stores the extra calories as body fat. Without energy, the cells in the body would die, and the organs would not be able to carry out the basic processes needed for living.

Source: Medical News Today

NUTRIENTS

VITAMIN A (Retinol)

Posted on July 6, 2022September 14, 2026 by Mary Ann Lesh

What does Vitamin A do?
Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.

How much do I need?
The recommended daily allowance is 900 mcg for an adult male and 700 mcg for an adult female.

Are supplements recommended?
A healthy and varied diet will provide most people with enough vitamin A. For the antioxidant properties of vitamin A, food sources are best. It’s not clear if vitamin A supplements offer the same benefits as naturally occurring antioxidants in food. Too much vitamin A can be harmful, and excess vitamin A during pregnancy has been linked to birth defects.

What are some good plant food sources of Vitamin A?
GREEN LEAFY VEGETABLES, CARROTS, CANTALOUPE

Source: Mayo Clinic