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

Nutrient Summary

Posted on September 4, 2023September 14, 2026 by Mary Ann Lesh

Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on the links for more information.

CALCIUM

CALORIES

CARBOHYDRATE

CHLORIDE

CHROMIUM

COPPER

FAT

FIBER

IODINE

IRON

MAGNESIUM

MANGANESE

MOLYBDENUM

PHOSPHOROUS

POTASSIUM

PROTEIN

SELENIUM

VITAMIN A (Retinol)

VITAMIN B1 (Thiamin)

VITAMIN B2 (Riboflavin)

VITAMIN B3 (Niacin)

VITAMIN B5 (Pantothenic Acid)

VITAMIN B6 (Pyridoxine)

VITAMIN B7 (Biotin)

VITAMIN B9 (Folate)

VITAMIN C

VITAMIN D

VITAMIN E

ZINC

CALCIUM

Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.

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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.

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CARBOHYDRATE

What are carbohydrates? Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. How much do I need?On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber. Are supplements recommended? Most people do not need supplements. Carbohydrate supplements are recommended for endurance and high-intensity athletes, for people with certain metabolic disorders, and for some high-stress situations. Consult a health professional before…

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CHLORIDE

Mainly consumed as salt (sodium chloride), it supports nerve/muscle cell function.

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CHROMIUM

Needed for absorption of carbs, proteins, and fats. Adequate Intake 20-35 micrograms daily. Some food sources: bran, broccoli, green beans, apples, bananas, coffee, and brewer’s yeast.

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COPPER

What does copper do? Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. How much do I need?The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults. The upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. An intake above this level could be toxic. Are supplements recommended? Most people do not need to take a copper supplement, as a balanced…

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FAT

Dietary fat is a calorie dense nutrient, and including too much in your diet may contribute to excess body weight. Saturated fats raise your LDL (“bad”) cholesterol and increase your risk of cardiovascular disease. Replacing them with unsaturated fats as part of a healthy diet can help you lower your cholesterol and maintain a moderate weight.

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FIBER

Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

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IODINE

GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet.

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IRON

What does iron do? Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body. How much do I need?The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation. Age RDA PREGNANCY LACTATION Male 14-18 11 mg Female 14-18 15 mg 27 mg 10 mg Male 19-50 + 8 mg Female 19-50 18 mg 27 mg 9 mg Female 51 + 8 mg Are supplements recommended? Consult a health care professional if you have symptoms of iron…

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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.

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MANGANESE

Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.

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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.

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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.

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POTASSIUM

What does potassium do? Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, and pH balance (acidity and alkalinity). How much do I need?The FDA has set the daily value (DV) for potassium at 4700 mg. Are supplements recommended? Most people should not take potassium supplements without a doctor’s recommendation, as they are usually unnecessary and can be dangerous. Potassium is best obtained through…

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PROTEIN

What does protein do? Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions. How much do I need?U.S. adults should typically consume around 50-175 grams of protein daily in a typical 2000 calorie diet. Older adults have significantly increased protein needs. Since there’s no evidence of harm and significant evidence of benefit, it’s likely better for most people to err on the side of consuming more protein rather than less. Are…

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SELENIUM

Selenium is needed to fight infections and for reproductive function.

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VITAMIN A (Retinol)

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

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VITAMIN B1 (Thiamin)

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…

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VITAMIN B2 (Riboflavin)

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: 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…

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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 like PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES.

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VITAMIN B5 (Pantothenic Acid)

What does Vitamin B5 do?Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells, which carry oxygen throughout the body; and making sex and stress-related hormones in the adrenal glands. How much do I need? Life stage group Recommended intake of vitamin B5 Infants 6 months and younger 1.7 mg Infants 7 to 12 months 1.8 mg Children 1-3 years 2 mg…

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VITAMIN B6 (Pyridoxine)

What does pyridoxine do?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. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Getting enough B6 through your diet or a supplement is crucial for staying healthy. How much do I need?The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19. Are supplements recommended?Most people do not need to take a Vitamin B6 (pyridoxine) supplement. A…

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VITAMIN B7 (Biotin)

What does biotin do? 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. How much do I need?There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the recommended Adequate Intake (AI) for adults (19+ years) is 30 micrograms. Are supplements recommended?For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Some people take supplements to strengthen their nails…

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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. It’s best to get folate from whole foods.

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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.

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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.

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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.

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ZINC

What does zinc do? Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. How much do I need? Th RDA is 11 mg for males and 8 mg for females (11 mg in pregnancy and 12mg in lactation). What are some good plant food sources of zinc? Beans, seeds, and nuts are rich in zinc. Are supplements recommended? Most people meet…

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NUTRIENTS

CALORIES

Posted on September 1, 2023August 15, 2026 by Mary Ann Lesh

What are 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.

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