Food && Nutrition

VITAMIN A

Grapes, Guava, Mango, Papaya, Watermelon, Tomatoes, Amaranth leaves, sprouts, carrots, cabbage, peas, sweet potato, spinach, cream cheese, cow’s milk, tuna, eggs, whipping cream, pistachios ……………

Ages  1-3 ------4000 IU per day                                                     

Ages  4-7-------5000 IU                                                              

 Ages  8-15------7000IU                                                                  

 15+………8000IU for females  &&   10000IU for males 

VITAMIN B1

Dates, grapes, guava, Mango, orange, pineapple, pomegranate, watermelon, sprouts, corn, French beans, okra, peas, potatoes, sweet potato, cashew, flax seeds, millet, oats, peanuts, pistachios, brown rice, wheat, cat fish, tuna, salmon, pork, soy beans, soy milk, low fat yoghurt, chicken, black eye beans, kidney beans…….. 

Below 15 years 0.6-0.9 mg                                                                  

 15+………1.1mg for females  &&   1.2mg for males 

VITAMIN B2

Below 15 years 0.6-0.9 mg                                                                   

15+………1.3mg for females  &&   1.2mg for males    

VITAMIN B3

Peach, passion fruit, guava, nectarine, mango, lychee, dates, avocado, corn, mushrooms, okra, peas ,potatoes, pumpkin, spaghetti, barley, buckwheat, peanuts, sunflower seeds, wheat, chicken breast, catfish, tuna, salmon, lamb, pork, beans(all types), soy milk……….

Below 15 years 9-16mg                                                                   

15+………16mg for females  &&   14mg for males

VITAMIN B5

Avocado, dates, watermelon, guava, raspberries, black currants, pomegranate, gooseberries,  grape fruit, French beans, broccoli, corn, sweet potato, buckwheat, oats, sunflower seeds…………

Below 15 years 2-4 mg                                                                    

15+………5mg for females  &&   5mg for males

VITAMIN B6

Banana, avocado, guava, lychee, passion fruit, watermelon, pomegranate, pineapple, grapes, dates, peas, beans, green pepper, potatoes, pistachios, sunflower seeds, wheat, walnuts, chicken, dark meat, fish, eggs, beans………

Below 15 years 0.6-1.3mg                                                                   

15+………1.3-1.7 mg for females  &&   1.3-1.7 mg for males

VITAMIN B9

Strawberries, pineapple, pomegranate,  raspberries, passion fruit, orange, guava, mango, lychee, dates, blackberries, avocado, beetroot, broccoli, amaranth leaves, French beans, cabbage, okra, peas, potatoes, spinach, buckwheat, hazelnuts, oats, peanuts, sunflower seeds, soy products, eggs, wheat, fish, lamb…….

Below 15 years 150-300mcg                                                                  

15+………400mcg  for females  &&   400 mcg for males

VITAMIN B12

Mostly found in sea food, poultry and dairy sources……..

Below 15 years 0.9-2.4mcg                                                                   

15+………2.4mcg for females  &&   2.4 mcg for males

VITAMIN C

Black currant, guava, mango, lychee, grape, kiwi, mulberries, orange, papaya, pineapple, strawberry, passion fruit, soy beans, low fat yoghurt.

Below 15 years 45-50mg                                                                   

15+………60 mg for females  &&   60 mg for males

VITAMIN D

Mushrooms,  cream cheese, chicken breast, cow’s milk, whipping cream, eggs………

Below 15 years 5mcg                                                                   

15+………5mcg for females  &&   5 mcg for males                                               

 Above 50 years 10 mcg 

VITAMIN E

Blackberries, blueberries, pears, avocado,  kiwi, grapes, cranberries, mango, plum, pomegranate, raspberries, papaya, peach, almonds, sunflower seeds, eggs, beans……

Below 15 years 6-10 IU                                                                 

15+………30IU for females  &&  30IUfor males

VITAMIN K 

Blackberries, blueberries, pears, avocado,  kiwi, grapes, cranberries, mango, plum, pomegranate, raspberries, tomatoes, sprouts, carrots, cauliflower, broccoli, cucumber, celery, okra, peas, spinach,  cashew nuts, pistachios, cashews, soy milk, lamb, eggs, kidney beans……….

For adults 60-65mg for females  && 70- 7 5 mg for males