Nutrition Facts

Six Important Vitamins (The Basic Six)

"No tablets or injections will make up for the infractions of the simple rules for a long life - a sensible lifestyle, proper organization of work, diet and exercise"

VITAMIN	FOOD SOURCES	DAILY ALLOWANCES
Vitamin B1 or thiamin, one fraction of the B complex. Widely distributed in the nature, especially in the outer layers of whole grains	Wheat germ, dried brewer's yeast, whole-grain cereals, green leafy vegetables, milk, legumes, citrus fruits, bananas, apples. Avoid overcooking. Serve food immediately. Soda added to vegetables increases destruction of thiamin.	Adults................................... 1.2 - 2.0 mg. Children: 1-6 yrs................................... 0.4 - 0.8 mg. 7-10 yrs................................. 0.8 - 1.0 mg. 10-12 yrs............................... 1.2 mg. Muscular activity, pregnancy and lactation increase need for thiamin. Approximate values: Bread, 100 percent whole wheat (6 slices) 0.45 mg. Cereal, whole wheat (1 oz., dry) 0.15 mg. Beans, navy, dry (1/2 cup, cooked) 0.27 mg. Soybeans, dry (1/2 cup, cooked) 0.40 mg.
Vitamin B2 or riboflavin. Found in a wide variety of plant and animal foods.	Green leafy vegetables, milk and cheese, wheat germ, eggs, citrus fruits, bananas, tomatoes, brewer's yeast.	Adults................................... 1.8 - 3.0 mg. Children: 1-6 yrs................................... 0.6 - 0.9 mg. 7-10 yrs................................. 0.9 - 1.2 mg. 10-12 yrs............................... 1.2 - 1.8 mg. Approximate values: Bread, 100 percent whole wheat (6 slices) 0.16 mg. Brocolli (3 stalks and buds) 0.4 mg. Milk, whole (1 quart) 1.8 mg.
Niacin (Nicotinic acid). Found in natural foods in only small amounts.	Milk, green leafy vegetables, tomatoes, wheat germ, brewer's yeast.	Adults................................... 12 - 20 mg. Children: 1-6 yrs................................... 4 - 8mg. 7-10 yrs................................. 8 - 10 mg. 10-12 yrs............................... 12 mg. Approximate values: Milk, 1 quart 1.6 mg. Bread, 100 percent whole wheat (6 slices) 5.1 mg. Bread, white (6 slices) 3.8 mg. Potato, sweet (1 small) 1.9 mg.
Vitamin C (Ascorbic acid). Widely distributed in natural staple foods, especially among fruits, particularly citrus fruits.	Orange, lemons, tomatoes(raw or canned), green leafy vegetables, potatoes, mangoes, pineapples.	Adults................................... 75- 100 mg. Children: 1-6 yrs................................... 30 - 50mg. 7-10 yrs................................. 50 - 60 mg. 10-12 yrs............................... 75 mg. Approximate values: Orange juice, 1/2 cup 60 mg. Tomatoes, fresh(1 medium) 30 mg. Tomato juice (1/2 cup fresh, canned) 30 mg. Baked potato (1 large) 12 mg. Green cabbage (1 cup, shredded) 40 mg.
Vitamin A. Exists as preformed vitamin A in fish-liver oil, milk, fat and eggs. Found in nature as the orange-yellow pigment carotene, which is changed into vitamin A in the body.	Fish-liver oil, butter or fortified margarine, whole milk and cream, egg yolk, yellow corn, squash, carrots, sweet potatoes, green leafy vegetables, tomatoes.	Adults.................................. 5,000 units Children: 1-6 yrs............................. 2,000 - 2,500 units 7-10 yrs........................... 2,500 - 3,500 units. 10-12 yrs............................... 4,500 units Approximate values: Milk, 1 quart 1,500 - 2,000 units Egg yolk 800 units Potatoes, sweet (1 medium) 4,500 units Carrots ( 1 medium ) 11,000 units Butter (1 pound) 400 units
Vitamin D. Natural food sources of vitamin D are meager.	Fish-liver oil, low concentrations in egg yolk, cream and butter. Milk may be enriched. Sunlight or ultraviolet rays from special lamps acting on the skin.	Adults.................................. 400 - 800 units Children: 1-12 yrs............................. 400 - 800 units

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