Essential B Vitamins are in fruit and vegies

 fruit-vegeWater soluble Essential B vitamins

 Excess amounts of  Essential B vitamins and minerals are excreted by the body, mostly thru urination.  Due to the body not storing water soluble vitamins, they are generally considered safe unless taken in supplement form in excess quantities.  Water soluble Essential B vitamins are found in fruit, vegetables and grains and unlike fat soluble vitamins , they can be damaged by heat, being exposed to the air; or they can be basically destroyed by deep frying and to a lesser extent by pan frying and roasting.

Although the B vitamins in foods are diminished by steaming or in boiling water, cooking sparingly until Al Dent’e is the next best thing to eating vegetables and fruit raw..  Water used for cooking vegetables should not be discarded, as it is nutrient rich and can be used for light sauces or gravies or kept in the freezer for future stock instead of using salt laden stock cubes or broths from the local supermarket. Simply strain the water from steamed or boiled vegies into one of the saucepans, let stand for 15 minutes and add a teaspoon each of crushed garlic and ginger, 1/2 teaspoon each of cracked black pepper and Italian mixed herbs and whisk briskly. Pour into ice cube trays and store in the freezer. Voila, instant nutrient rich taste bud tempters, for your next stew, soup or savoury mince dish.

Water soluble vitamins are the B Vitamins and vitamin C and as these vitamins are not stored by the body, they are supplied by a balanced daily diet of the food groups listed below. Note that vitamin supplements have No Beneficial role in the bodies circulatory or metabolic system and are only known to improve the health of the Drug Company producing them.

Essential B Vitamins

  • Vitamin Bp (choline)
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin, vitamin G)
  • Vitamin B3 (niacin, vitamin P, vitamin PP)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine, pyridoxamine, or pyridoxal)
  • Vitamin B7 (biotin, vitamin H)
  • Vitamin B9 (folic acid, folate, vitamin M)
  • Vitamin B12 (cobalamin)
  • Vitamin C (ascorbic acid)

 

Vitamin E

Major Vitamin and food source

Measure / Nutrient Content

Vitamin E

 

Cereals, wholegrain, wheat flakes, raisin bran

1 cup

13.5

Tomato products, canned paste, tomato sauce

1 cup

8.35

Sunflower seed

¼ cup

7.45

Nuts almonds

1 ounce

7.40

Spinach, chopped, boiled, drained

1 cup

6.75

Other vitamin E rich foods:  Safflower, canola and corn oil, mixed nuts, peanuts, carrots and carrot juice, pumpkin, sweet potato, fish, crustacean seafoods, cruciferous vegetables (Brassica family), sweet peppers, asparagus, canned beans.

 

Vitamin C

Major Vitamin and food source

Measure / Nutrient Content

Vitamin C

 

Orange juice concentrate, unsweetened

6 oz

293.5

Grapefruit juice concentrate, unsweetened Tomato products, canned paste, tomato sauce

6 oz

248

Peaches, sliced, unsweetened

1 cup

235.5

Capsicum sweet red, lightly steamed

1 cup

232

Capsicum sweet red, uncooked

1 cup

190

Other vitamin C rich foods are listed in More Calcium Info

 

Beta Carotene

Major Vitamin and food source

Measure / Nutrient Content

Beta carotene

 

Carrot juice canned

1 cup

21955

Pumpkin unsalted canned

1 cup

17003

Sweet potato baked in skin

1 potato

16803

Sweet potato boiled no skin

1 potato

14733

Spinach, chopped, boiled, drained

1 cup

13750

Other beta carotene rich foods:  carrots, squash, cabbage, collards, kale, turnip greens, beet greens, pak choy, frozen vegetables, peas and beans.  Melon, mango, apricots, plums, cherries, watermelon, grapefruit, papaya, peaches and lettuce such as red oak, cos, boston, bib, romaine.  Sweet red peppers, parsley, chili, endives, tomatoes, tomato paste, salsa, tomato sauce, onions and leeks.

 

Lycopene

Major Vitamin and food source

Measure / Nutrient Content

Lycopene

 

Tomato purees, canned or bottled paste, unsalted

1 cup

75362

Tomato sauce

1 cup

34249

Vegetable juice cocktail

1 cup

23377

Tomato juice

1 cup

21960

Tomato soup canned

1 cup

13047

Other Lycopene rich foods:  Tomatoes sun dried or natural, watermelon, guavas, grapefruit, basil, parsley, asparagus, pate, chili powder, persimmons, red cabbage.

 

Lutein / Zeaxanthin

Major Vitamin and food source

Measure / Nutrient Content

Lutein / Zeaxanthin

Spinach, chopped, boiled, drained

1 cup 

 29810

Kale, chopped, boiled, drained

1 cup

25600

Turnip greens, chopped, boiled, drained

 1 cup

19540

Collard greens, chopped, boiled, drained

1 cup

18520

Mustard greens, chopped, boiled, drained

1 cup

19540

Other food sources:  Squash, peas, egg noodles, pumpkin, sweet corn, broccoli, brussels sprouts, lettuce, frozen mixed vegetables, carrots, leeks, green and snap beans, okra, peppers, artichokes, parsley, basil, celery, cereals, oats.

 

Selenium

Major Vitamin and food source

Measure / Nutrient Content

Selenium

Brazil Nuts

1 oz

543

Fish mixed species poached

1 fillet

113

Fish yellowfin tuna poached

3 oz

103

Turkey baked

1 cup

103

Chicken boiled

1 cup

86

Other Selenium rich foods:  Barley, wholegrain wheat flour and breads, oat bran, crab, lobster, oysters, duck, pork, chicken, cheese and dairy products, wholemeal macaroni, spaghetti and brown rice, shitaki mushrooms.

 

More Calcium Info

There is more calcium in the body than any other Essential mineral and it is used to build strong bones, teeth and organs and it helps regulate muscle contractions and the heartbeat and it also ensures that blood clots normally.  It is thought that calcium may help lower high blood pressure, while a lack of it can cause Osteoporosis in later life.  More common sources of calcium include:

 

  • Green leafy Brassica vegetables such as broccoli, cabbage, kale, brussels sprouts, kolrabi, spinach, bokchoy, cauliflower, turnip and beet greens .
  • Lemon, lime, orange, grape, pineapple and grapefruit whole or juiced, capsicums, peppers, chilies.
  • Sweet potato, tomato, onion, potato, .
  • Mango, pawpaw, melons, peaches, apricots, watermelon, kiwi fruit, bananas, tomatoes whole or juiced, vegetable juice.
  • Rasberries, blackberries, blueberries, cherries and most other berries.
  • Soybeans and their derivatives, tofu, tempeh and miso.
  • Nuts including crunchy peanut butter.
  • Bread, cereals, lentils, chickpeas, sprouts.
  • Milk, cheese and dairy products.

Adults need 700mg of calcium a day.  You should be able to get all the calcium you need from a daily diet of some of the above foods without resorting to expensive supplements.  Taking excessive calcium supplements over 1500mg a day could lead to stomach problems, pain and diarrhea.

NOTATION: Some Research content for vitamins, minerals and trace elements were gained from various pages of www.wikimedia.org where included was useful content by: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington, reviewer Dr David Zieve, MD, MHA, David R. Eltz, Stephanie Slon and Nissi Wang.  All contributors are thanked for sharing their knowledge in the public forum.

 

 

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