vitamins supplements soluble in water

8/8/2019 Vitamins Supplements Soluble in Water

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Vitamins Supplements Soluble in Water

Daily Value Food Sources Benefits Overdose Effects Vitamin C

Ascorbic Acid60 milligram (200 milligramfor aged persons)

1 medium orange: 70 mg

1 cup strawberry: 85 mg1 baked potato: 26 mg1/2 cup raw broccoli: 21 mgArtichoke, Asparagus, Avocado,Carrots, Cauliflower, Corn, Cucumber,Green Pepper, Kale, Lima Beans,Mushrooms, Onions, Peas, Spinach,Squash, Sweet potato, Kiwi ,Blackberries, Cantaloupe, Watermelon,Tomatoes, Lime, Peach , Bananas,Apples, Lemon, Grapes

Keeps gums, blood

vessels and boneshealthy, fightsinfections, promoteswound healing, helpsiron absorption.May fight cancer of the throat, mouth,stomach andpancreas. Reduceseffects of commoncold.

Overdose may cause

kidney stones, diarrheaand blood disorders.

Thiamine - B 1

1.5 milligram1 baked potato: 0.20 mg1/2 cup. acorn squash: 0.20 mg1 slice bread: 0.13 mgWatermelon, peas, avocado

Required to makeenergy. Prevents thedisease beri-beri i.e.nerve damage,paralysis, heartfailure.

Very rare effects dueto overdose.

Riboflavin - B 2

1.7 milligram1 cup milk: 0.40 mg1 slice bread: 0.09 mgKiwi, avocodo

Required to releaseenergy within bodycells. Maintains visionand mucousmembranes.

Overdose effects notknown

Niacin - B 3

20 milligram Peaches, Tomatoes, Kiwi, Bananas,Cantaloupe, Watermelon, Avocado,Peas, Potatoes, Mushrooms, Squash,Corn, Artichoke, Asparagus, LimaBeans, Sweet potato, Kale, Broccoli,Carrots, Green Pepper, Peanuts, PineNuts, Chestnuts, Almonds

Convert food toenergy. Prevents rashon face, hands andfeet. Large doses canlower bloodcholesterol. Neededfor the digestivesystem, skin, andnerves.

May cause ulcers, liver disorders, flushing,high blood sugar andhigh blood uric acid.

Vitamin B5Pantothenic Acid10 milligram

Manufactured by intestinal bacteria.Found widely in foods ilke Oranges,Bananas, Avocado, Sweet potato,Potatoes, Corn, Lima Beans, Squash,Artichoke, Mushrooms, Broccoli,Cauliflower, Carrots

Helps break down andform fats. Helps formmany hormones.

May prevent sometypes of cancer.Overdose may causediarhea and water retention.

Vitamin B 6 Up to 2.0 milligram

1/2 avocado: 0.24 mgbanana, watermelon, peas, potato,carrot

Helps form red bloodcells, regulatenervous system.Needed for proteinand carbohydratemetabolism.May limit the severityof asthmaattacks.,br>Too littleB6 in the diet cancause dizziness,nausea, confusion,irritability andconvulsions.

Overdose may causenumbness and tinglingin hands and feet,difficulty in walking,pains in spine.

Vitamin B 12

2 microgram1 cup milk: 0.90 mcgChedder cheese slice(40g) contains0.5mcgBoiled egg 0.7mcg<Fermentation in yoghurt destroys much

Works with folic acidto build nerve andblood cells.May protect againstheart disease and

Overdose effectsunknown

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B12. Boiling milk can destroys B12.Meat is a good source.

nerve damage.

Folic Acid/Folate400 microgram (mcg) dailypregnant women 600 mcgand breastfeeding women500 mcg

Children between 150 to300 mcg

Foliage-leafy greens.1/2 cup turnip greens: 85 mcg1 cup lettuce: 76 mcg1/2 cup broccoli (cooked): 25 mcgFound in foods like Kiwi, Blackberries,

Tomatoes, Orange, Strawberry,Bananas, Cantaloupe, Lima Beans,Asparagus, Avocado, Peas, Artichoke,Spinach, Squash, Broccoli, Corn,Sweet potato, Kale, Potatoes, Carrots,Onions, Green Pepper, Peanuts,Sunflower Seeds, Chestnuts, Walnuts,Pine Nuts, Hazelnuts, Pistachios,Almonds, Cashews, Brazil Nuts,Pecans, Macadamias, Pumpkin Seeds

Helps form red bloodcells and geneticmaterial. Reversesanemia andgastrointestinal

problems.May prevent neuraltube birth defects andsome types of cancer.

Overdose may causeconvulsions in peoplewith epilepsy

Vitamins Soluble in Fat: Vitamin A, D, E

Daily Value Food Sources Benefits Overdose Effects

Vitamin A10,000 IU adult males. 8,000 for adult females12,000 for females lactatingFor Children4,000 for age 1-35,000 for age 4-67,000 for age 7-10

1 cup milk: 300-500 IU1 large carrot: 11,000 IU1 cup cantaloupe: 8,000 IUTomatoes, Peaches, Kiwi,Oranges, Watermelon,Blackberries

Prevents nightblindness, promotesbone growth,maintain healthy hair,skin and mucousmembrane

The plant form, beta-carotene which is non-toxic,may reduce risk of somecancers and cataracts.Overuse may produceheadaches, blurred vision,diarrhea, irregular periodsand joint pain.

Vitamin D400 IU5 mg daily for adults andchildren. Between 50 - 70 year 10 mg and above 70year 15 mg.

1 cup milk: 100 IU,MushroomsSunlight triggers the bodyto make vitamin D. Itpromotes absorption of calcium and magnesium.

Enhances calciumabsorption. Preventsrickets, a bonedisease. May helpprevent osteoporosis(weak bones).

Constipation, weight loss,irritability, nausea, calciumdeposits in organs.

Vitamin E1-15 IU (200IU for aged person)

1 Tbsp. corn oil: 16 IU (12mg)1 cup blueberries: 4 IU (3mg)2 sl whole wheat bread: 3IU (2 mg)

Helps form andprotect cells.Prevents an eyedisorder in prematureinfants. Preventsnight blindness.Helpful in Alzhelmer'sDiseaseMay protect againstsome cancers, heartdisease, lungdamage andcataracts.

Not known




Vegetarian Food Pyramid




Fruit Nutrition Data

The nutrion values of common fruits are given in the following table. You willnotice that all fruits have significant amount of fibers and vitamins. Thecalories from fruit is mainly from sugars (carbohydrates) and not from fatsand proteins unlike in animal products which give energy mainly form fat andprotein. The animal products have negligible fibers. The dietary fibre is anessential nutrient for our body. Another feature of fruits is that they containvery high percentage of water, similar to human body.

100 g fruit calorie fiber protein sugar Vit. A Vit. C Vit. B1 Vit. B2 Vit. B6 Vit. E water

Cal * g g g microg mg mg mg mg mg %

Apple 49 2.3 0.4 11.8 2 15 0.02 0.01 0.05 0.5 84

Apricot 36 2.1 1.0 8.0 420 5 0.06 0.05 0.06 0.5 87

Avocado 126 0.2 2.0 7.0 20 17 0.06 0.12 0.36 3.2 81

Banana 88 2.7 1.2 20.4 3 10 0.04 0.03 0.36 0.3 76

Blackberry 40 8.7 2.0 8.0 30 150 0.08 0.04 0.07 1.0 85

Blueberry 48 8.4 1.0 11.0 0 10 0.02 0.03 0.05 1.9 80

Cantaloupe 29 0.6 0.9 6.3 7 32 0.05 0.02 0.10 0.2 89

Carrots 11 3.3 0.6 2.2 312 2 0.03 0.04 0.08 0.2 92

Cherry 52 1.2 0.0 13.0 40 10 0.02 0.02 0.04 0.1 86

Cranberry 16 4.2 0.0 4.0 0 15 0.00 0.01 0.07 0 89Date 300 7.5 2.0 73.0 0 0 0.05 0.10 0.10 0.7 20

Fig 80 2.0 1.0 19.0 10 3 0.06 0.05 0.11 - 80

Grapefruit 30 1.4 0.9 6.6 0 40 0.07 0.02 0.03 0.5 90

Grapes, green 64 2.2 0.6 15.5 0 3 0.03 0.01 0.08 0.6 83

Guava 72 5.3 1.0 17.0 30 218 0.04 0.04 0.14 - 81

KiwiFruit 40 2.1 1.1 8.8 5 70 0.01 0.02 0.12 1.9 84

Lemon 12 1.8 0.0 3.0 0 40 0.06 0.02 0.04 0.8 96

Lime 37 0.3 0.0 7.0 0 40 0.03 0.02 0.08 - 91

Lychee 76 1.5 1.0 18.0 0 39 0.05 0.05 - - 82

Mandarin 42 1.9 0.9 9.5 12 30 0.08 0.03 0.084 0.4 88

Mango 60 1.0 0.0 15.0 210 53 0.05 0.06 0.13 1.0 84Orange 47 1.8 1.0 10.6 2 49 0.07 0.03 0.06 0.1/TD> 87

Papaya 32 0.6 0.0 8.0 40 46 0.03 0.04 0.04 - 91

Peach 36 1.4 1.0 7.9 15 7 0.01 0.02 0.02 0.0 89

Pear 47 2.1 0.3 11.5 0.0 4 0.01 0.01 0.02 0.1 86

Pineapple 50 1.2 0.4 12.0 20 25 0.07 0.02 0.09 0.1 84

Plum 42 2.2 0.8 9.6 18 5 0.02 0.03 0.10 0.7 84

Pomegranate 81 3.4 1.0 17.0 10 7 0.05 0.02 0.31 - 82


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( Anar )

Strawberry 23 2.2 0.7 5.1 10 60 0.02 0.03 0.06 0.4 91

Tomato 11 1.4 0.9 1.9 140 15 0.05 0.02 0.08 0.7 97

Water Melon 36 0.6 1.0 8.0 30 6 0.04 0.05 0.07 - 93

Cal * g g g microg mg mg mg mg mg %

100 g fruit calorie fiber protein sugar Vit. A Vit. C Vit. B1 Vit. B2 Vit. B6 Vit. E water

Nutrition of Lentils, Legumes, & Pulses

The following table gives a comparison of nutrition values of some lentils,pulses and legumes. Note the high values of carbohydrates, protein, andfiber that make these lentils very nutritious and healthy.

Pulses and legumes EnergyKcal

Fibreg

Carbo-hydrate

g

Proteing

Fatg

Mineralsg

Calciummg

Bengal gram whole Chana 360 3.9 60.9 17.1 5.3 3.0 202

Bengal gram dal Chana dal 372 1.2 59.8 20.8 5.6 2.7 56

Black gram dal (dhal) urad dal (dhal) 347 0.9 59.6 24.0 1.4 3.2 154

Green gram whole Moong (Mung) 334 4.1 56.7 24.0 1.3 3.5 124

Green gram dal (dhal) Moong (Mung) dal (dhal) 348 0.8 59.9 24.5 1.2 3.5 75

Red gram Tuvar (Tur) dal (dhal) 335 1.5 57.6 22.3 1.7 73

Peas dry Matar 315 4.5 56.5 19.7 1.1 2.2 75

Kidney beans Rajmah 346 4.8 60.6 22.9 1.3 3.2 260

Soya bean 432 3.7 20.9 43.2 19.5 4.6 240

Moth beans 330 4.5 56.5 23.6 1.1 3.5 202




Food Sources of Calcium

Dairy foods are very high in calcium, see the values given in the followingtable.

Food Calciummg perserving

Calcium in Dairy Products

Skim Milk 1 cup 301

Whole Milk 1 cup 290

Plain Low fat Yogurt 1 cup 415

Cow Milk Cottage Cheese (Paneer) 1cup 208

Baffalo Milk Cottage Cheese (Paneer)1 cup 480

Calcium in Beans & GrainsWhite beans 3/4 cup 120

Navy beans 3/4 cup 94

Black Turtle beans 3/4 cup 75

Chickpeas (Chhole) 3/4 cup 58

Tofu 150g 350

Soy bean curd slab 150g 310

Cooked Soy bean 1 cup 130

Instant oats, 1 pkt 165Calcium in Nuts

Almonds roasted 1/4 cup 93

Almonds butter 2 Tbsp 88

Sesame seeds 1/4 cup 50




Calcium in Vegetables & Fruits

Cabbage/bok choy 1/2 cup 190

Turnip greens 1/2 cup 104

Broccoli 1/2 cup 33

Okra 1/2 cup 65

Orange 1/2 cup 52

Orange juice fortified with calcium 1/2cup 165

Foods to Improve Memory & Brain Power without Memory Supplement

Brain Super Foods

Following is a list of memory boosting and brain power superfoodspacked with nutrients high in Vitamin B12, Vitamin B6 , Vitamin C andVitamin E, as well as folate, calcium, potassium and magnesium, andbetacarotene. These foods will improve your brain and memory.The %values are for a 2000 calorie diet.

1. Milk = Vitamin B6: 5%, Vitamin B12: 15%, Calcium: 28%,Magnesium: 6.5%, Potassium: 11%

2. Spinach = Vitamin B6: 11%, Vitamin E : 5%, Folate: 33%,Calcium: 12%, Magnesium: 20%, Potassium: 12%Others foods sthat are rich in anthocyanins, formidable antioxidantsare blueberries, strawberries, jambu fruit (jamun)

3. Black-eyed beans (peas) = Vitamin B6: 3%, Folate: 26%,Calcium: 11%, Magnesium: 11%, Potassium: 10%

4. Acorn squash = Vitamin B6 : 12, Folate: 6%, Calcium: 6%,Magnesium: 13%, Potassium:16%,

5. Pink salmon = Vitamin B6 : 13, Vitamin B12: 62%, VitaminE: 6%, Calcium: 18%, Magnesium: 7%, Potassium: 8%,

6. Kidney beans = Vitamin B6 : 6%, Folate: 29%, Calcium:3%, Magnesium: 10%, Potassium: 10%,

7. Orange juice, calcium-fortified (3/4 cup) = Vitamin B6 :5%, Vitamin C: 103%, Folate: 8%, Calcium: 23%, Magnesium : 5%,Potassium: 11%

8. Papaya = Vitamin E : 17%, Folate: 29%, Calcium: 7%,Magnesium: 8%, Potassium: 22%,

9. Bock Choy =

10. Potato, baked (1/2 cup) Vitamin B6: 9%, Vitamin C: 13%,Folate: 1%, Magnesium: 4%, Potassium: 7%

11. Broccoli = Vitamin B6: 6%, Vitamin E: 7%, Folate: 10%,Calcium: 4%, Magnesium: 5%, Potassium: 7%

12. Wheat germ = Vitamin B6 : 7%, Vitamin: E 13%, Folate:12%, Magnesium: 11%, Potassium: 4%

13. Banana (1 medium size) = Vitamin B6: 34, Vitamin C:18%, Magnesium: 9%, Potassium: 13%


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14. Vegetable juice, low sodium (6 oz.) = Vitamin B6: 9%,Vitamin C: 56%, Vitamin E: 2%, Folate: 7%, Magnesium: 4%,Potassium: 7%

15. Tofu = Folate : 6%, Calcium: 3%, Magnesium: 6%,Potassium: 5%

16. Honey = The research carried out in 2007 on rats at the

University of Waikato in Hamilton, New Zealand shows that dietssweetened with honey may be beneficial in decreasing anxiety andimproving memory during ageing. Honey may boost memory due to itsantioxidant properties, which help to prevent free radicals damaging cellsin the body.17. Water = Drink 8 to 10 glasses of water daily. 85% of braintissue is water. Dehydration can cause energy generation in the brain todecrease.

High Fiber Foods

For the list of soluble fibers in foods, see Soluble Fiber Foods .

The following table gives the amount of dietary fibers in foods. You canselect high fiber foods to make a high fiber diet. The foods containg morethan 5g fiber in 100 g of food (or 1 serving) are listed in red color .

Fiber Content of Foods

Food Amount Fiber (gram)

Apple 1 medium 3

Apple juice 1 cup 0

Apricot 3 dried 4.5

Asparagus 2 spears 1

Avocado 1/2 medium 2

Banana 1 medium 2.4

Barley, raw 40 g 5Barley, cooked 1 cup, 180 g 6.5

Beans, Black-eyed, cooked 100 g 6.5

Beans. Green, cooked 1 cup 2

Beans, Mung, cooked 100 g 6.5

Beans, Soya, cooked 100 g 7.5

Beet Root, canned 100 g 4

Bitter Melon 100 g 2


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Black Berries, fresh 100 g 5

Blue Berries, raw 100 g 5

Bread- Chapati 100 g 3

Bread- Naan 60 g 1.5

Bread- Loaf, Black Rye 1 slice 7

Broccoli, raw 100 g 4Cabbage 40 g 2

Cantaloupe 1 cup 1

Carrot, raw 70 g 2

Cereal- All Bran 45 g 13

Cereal- Oat Bran 22 g 3.5

Chick Peas, dried, boiled 180 g 20.5

Cucumber, sliced 1/2 cup <1

Figs, dried 75 g 10.5

Flour- Barley 100 g 10

Flour- Besan (Chickpea) 100 g 11

Flour- Soya, low fat 100 g 15.5Flour- Wholemeal 100 g 11

Flour- Wheat, plain (Maida) 100 g 4

High Fiber FoodsGrapes 1/2 cup <1

Kiwi fruit 1 medium 5

Guava, 100 g 5.5

Lemon 1 g 2.5

Lettuce 1 cup 1

Mango, peeled 150 g 2.5

Nashi Pear, unpeeled 130 g 4.5

Nuts- Almonds, raw 4 numbers 1.5

Nuts- Cashew, raw 75 g 4.5

Orange 1 medium 3

Peach 1 medium 2

Onion 1 large 0.6

Pear with skin 1 medium 4

Peas (cooked) 1 cup 6

Popcorn (air popped) 3.5 cup 4.5

Potato, baked with skin 1 medium 4

Rice 1 cup 1.6

Strawberries 1 cup 4

Spinach (raw) 1 cup 1

Spinach (cooked) 1 cup 4

Sunflower Seeds 1 ounce 4

Tomato 1 medium 2

Whole wheat bread 1 slice 1.3




List of Iron in Foods : Vegetarian Iron Rich Foods

Iron is an essential for the formation of haemoglobin. The iron in haemoglobin combines

with oxygen and transports it through the blood to all parts of the body. Anemia is aresult of iron deficiency . As a result of anemia , the patient have symptoms of tiredness,lack of stamina, headaches, insomnia, breathlessness, and loss of appetite. Thesesymptoms or signs show an iron deficiency.

Iron mgper

serving

Iron in Breads, cereals, and grains

Bran flakes, 1 c 11.0

Oatmeal , 1 packet 6.3

Samolina, Cream of wheat, 1/2 cup cooked 5.5

Wheat germ, 2 tablespoon 1.2

Whole wheat bread, 1 slice 0.9

White bread, 1 slice 0.7

Iron in Vegetables (1/2 cup cooked)

Sea vegetables 18.1-42.0



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Swiss chard 2

Turnip greens 1.6

Prune juice, 4 oz 1.5

Spinach cooked 1.5

Beet greens cooked 1.4

Potato, 1 large 1.4

Bok choy cooked 0.7

Peas, cooked 0.65

Green beans, cooked 0.60

Tomato juice 0.6

Broccoli, cooked 0.55

Watermelon, 1/8 medium 0.5

Iron in Legumes (1/2 cup cooked)

Lentils 3.2

Black eye beans 2.6

Navy beans 2.5

Pinto beans 2.2

Lima beans 2.2

Kidney beans Rajmah 1.5

Chick peas (200 g) 6.2

Iron in Soy foods (1/2 cup cooked)

Tofu 6.6

Soybeans 4.4

Tempeh 1.8Soy milk 0.9

Iron in Nuts/Seeds (2 Tablespoon)

Pumpkin seeds 2.5

Figs, dried, 5 2.0

Dried apricot, 5 1.6

Almond, 1/4 cup 1.3

Tahini 1.2

Sesame 1.2

Sunflower seeds 1.2

Cashew nuts 1.0

Salt Content of Common Food Items


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Sodium Content of Vegetables




Asparagus, boiled 60 4 spears 7

Beans,boiled 125 1 cup 4

Beet greens, boiled 144 1 cup 347

Beets, boiled 170 1 cup 131

Broccoli, raw 88 1 cup 24

Brussels sprouts, frozen, boiled 155 1 cup 36

Cabbage, raw 70 1 cup 13

Carrots, raw 110 1 cup 39

Cauliflower, raw 100 1 cup 30

Celery, raw 120 1 cup 104

Sweet Corn, boiled 77 1 ear 13

Cucumber, raw 104 1 cup 2

Eggplant, boiled 99 1 cup 3

Lettuce, iceberg, raw 55 1 cup 5

Lettuce, raw 56 1 cup 5

Lima beans, canned 241 1 cup 810

Mushrooms, raw 70 1 cup 3

Onions, raw 160 1 cup 5

Onions, spring, raw 15 1 whole 2

Peas, green, canned 170 1 cup 428

Peas, green, frozen, boiled 160 1 cup 139

Peppers, green, raw 149 1 cup 3

Potatoes, baked 156 1 potato 8

Potatoes, boiled 156 1 cup 8

French fries, frozen, without salt 50 10 strips 15

Radishes, raw 4.5 1 radish 1

Spinach, canned 214 1 cup 58

Spinach, raw 30 1 cup 24

Squash, summer, raw 113 1 cup 2

Squash, winter, baked 205 1 cup 2

Sweet potato, cooked 105 1 piece 74

Tomatoes, red 180 1 cup 16

Tomatoes, sun-dried 2 1 piece 42

Turnip greens, boiled, without salt 144 1 cup 42

Turnips, boiled, without salt 156 1 cup 78

Vegetables, mixed, canned 163 1 cup 243

Sauerkraut, canned 236 1 cup 1,560

Sodium Content in Fruits

Apples 138 1 apples 0

Avocado, California 28.35 1 oz 3

Banana 118 1 1 banana




Blueberries, fresh 145 1 cup 9

Blueberries, frozen, sweetened 230 1 cup 2

Cherries in syrup 68 10 cherries 0

Cranberries 1cup 1

Figs 1 medium 1

Gooseberry 1 1

Grapefruit 123 half 0

Grapes, red or green, seedless 50 10 grapes 3

Kiwi fruit 1 medium 4

Cantaloupe melon 69 1/8 melon 6

Guavas, fresh 1 2

Honeydew melon 170 1 cup 17

Kiwi fruit 1 3

Lemon 1 1

Lemon, fresh 1 1

Lime, fresh 1 1

Litchi, fresh 1 1

Nectarines 136 1 nectarine 0

Olives, canned 22 5 large 192

Oranges 131 1 orange 0

Passion fruit 1 5

Papayas 140 1 cup 4

Peaches, fresh 98 1 peach 0

Peaches, canned 248 1 cup 10

Pears 166 1 pear 0

Pineapple, canned 249 1 cup 2

Pineapple 155 1 cup 2

Plums 66 1 plum 0

Pomegranates, fresh 1 medium 5

Quince, fresh 1 medium 4

Prunes, dried 42 5 prunes 2

Pumpkin, boiled without salt 245 1 cup 2

Raisins 145 1 cup 17

Raspberries, fresh 123 1 cup 0

Raspberries, frozen, sweetened 250 1 cup 3

Strawberries, fresh 166 1 cup 2

Strawberries, frozen, sweetened 255 1 cup 8

Tomatoes, fresh 1 4

Watermelon 152 1 cup 3




Mineral Sources, Benefits & Overdose Effects

Daily Value of Minerals

Food Sources of Minerals

Benefits of Minerals

Overdose Effectsof Minerals

Iron

18 milligram

1 slice wheat bread:

1 mg

Needed to form

hemoglobin.Prevents anemia(fatigue, irritability,pale colored skin).

The most common

cause of fatalpoisonings inchildren. Overdosescan cause liver damage, severenausea andincreased infections.

Calcium1000 milligram

1 cup milk: 300 mg1 cup cookedspinach: 244 mg1 oz cheddar cheese: 200 mg

maintain and buildteeth and bones.Useful for bloodclotting and nervefunction.May preventosteoporosis andcolon cancer,lowers high bloodpressure .

Overdose mayproduce urinary tractstones, constipation,mental confusionand abdominal pain.

PotassiumEstimatedRequirement 2000milligram

1 medium bakedpotato: 750 mg1/8 honeydewmelon: 410 mg1 stalk broccoli: 550mg

Helps regulate fluidbalance. Neededfor nerve andmuscle function andmetabolism.May prevent highblood pressure and stroke. Goodfor people whohave excessivesweating

Rare overdoseeffects in healthypeople. If kidneysare impaired,overdose may causeweakened musclesand tingling in feetand hands.

Phosporus1000 milligram

Available in allfoods, especiallyhigh in proteinfoods.

Along with calciumit helps build bones.Required for metabolism, nerveand musclefunction.

Overdose mayhinder the body'sability to absorbcalcium.

Magnesium400 milligram

1 cup cookedoatmeal: 56 mg1 cup brown rice:84 mg1/4 cup peanuts: 80mg

Helps build bones.Activates enzymesneeded to releaseenergy in body.May help preventheart disease. Mayprevent kidneystones.

Overdoses can belife threatening.

SeleniumNo U.S. RDA

established.Doctorsrecommend 70microgram for menand 55 microgramfor women.

1 cup oatmeal: 20mcg

1/2 cup bakedbeans: 6 mcg

It is one anti-oxidant. Works with

vitamin E to preventbreakdown of fatsand bodychemicals.May help preventcancer, improve theimmune system.

Hair and nail loss,nausea, fatigue,

Damage to nervoussystem, irritation.

Zinc15 milligram

1 cup oatmeal: 1mg3 oz simmeredoysters: 182 mg

For digestion andmetabolism.May help preventthe growth of cells

Overdose maycause poor immunefunction, vomiting,nausea and


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3 oz beef: 3-9 mg associated withcancer.

premature labor.

One glass of milk provides the following % of an adult daily recommendedvalue:

• Calcium =30%, Calcium is required to build and maintain bone mass.




• Vitamin D =25%, necessary to promote absortion of calcium andother minerals. <LI Riboflavin =24%, It helps to convert food intoenergy.• Phosphorous =20%, helps to generate energy in body cells,strengthen bones.• Protein =16%, needed to build and repair body muscles.The milk contains about 80 percent whey and 20 percent casein, the twohigh quality proteins. Whey is a fast protein which is quickly brokendown into amino acids and absorbed into the bloodstream. Therefore itis very good to consume after a workout. Casein provides to the body aslow supply of protein for a longer period of time, as it is digested moreslowly.• Vitamin B-12 =13%, needed to build red blood cells that carryoxygen.• Potassium =11%, for maintaining normal blood pressure.• Niacin =10%, needed for normal functioning of enzymes andmetabolism of fatty acids and sugars.• Vitamin A =10%, needed for normal vision and skin.

Nutrition Chart for Milk

Skim Milk 1 cup

Calories 86

Total fat (g) 0.4

Saturated fat (g) 0.3

Monounsaturated fat (g) 0.1

Polyunsaturated fat (g) 0

Dietary fiber (g) 0

Protein (g) 8

Carbohydrate (g) 12

Cholesterol (mg) 4

Sodium (mg) 126

Vitamin A (RE) 150

Vitamin D (mcg) 2.5

Riboflavin (mg) 0.3

Vitamin B12 (mcg) 0.9

Calcium (mg) 301

Phosphorus (mg) 248

Whole Milk 1 cup

Calories 150

Total fat (g) 8.2

Saturated fat (g) 5.1

Monounsaturated fat (g) 2.4

Polyunsaturated fat (g) 0.3

Dietary fiber (g) 0

Protein (g) 8

Carbohydrate (g) 11

Cholesterol (mg) 33

Sodium (mg) 120

Vitamin A (RE) 76

Vitamin D (mcg) 2.4

Riboflavin (mg) 0.4

Vitamin B12 (mcg) 0.9

Calcium (mg) 290

Phosphorus (mg) 228

Nutrition of Paneer (Cottage Cheese)

Nutrient

Baffalo Milk

Paneer1 cup

Cow MilkPaneer1 cup

Energyprotein

292 kcal13.4 g

265 kcal18.3 g






Fatmineralscarbohydratescalciumphosphorous

23 g1.6 g,7.9 g480 mg277 mg

20.8 g2.6 g1.2 g208 mg138 mg

Created by Shakun Shah 18

vitamins supplements soluble in water

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