Home
Meet Ursula
About The VSG
Newsroom
Sample Recipes
VSG Investigates
Shop
 
 
 

Vitamin Wheel — click on each vitamin to read more

(you need flash player to view this presentation)

 

Vitamin Wheel

Vitamin A

Benefits:
* Vitamin A helps vision and prevents eye problems.
* It promotes bone growth and tooth development.
* It is essential for the reproduction and development of cells.
* It keeps skin and hair healthy.
* It promotes a healthy immune system and is needed for formation of some hormones.

Guidelines:
* Deficiency can cause night blindness, dry skin, dry eyes, loss of appetite, poor bone growth, and weak tooth enamel.
* Overdose may cause headaches, blurred vision, irregular periods, fatigue, cracked skin, joint and bone pain, rashes, loss of hair, vomiting, liver damage.

 

Fruits: Fruits contain alpha and beta-carotenes, which are converted in the body to Vitamin A.

Apricots
Avocado
Blackberries
Cantaloupes
Kiwi
Mangos
Oranges
Peaches
Tomatoes
Watermelon

Vegetables: Red, yellow, orange, and dark green vegetables.

Asparagus
Broccoli
Carrots
Green Pepper
Kale
Peas
Spinach
Summer Squash
Sweet potato

Nuts:
Almonds
Chestnuts
Hazelnuts
Pistachios Pumpkin Seeds

Pecans
PineNuts
Sunflower Seeds

Vitamin B1

Benefits:
* Vitamin B1 (Thiamin or Thiamine) helps the body cells convert carbohydrates into energy.
* It is also essential for the functioning of the heart, muscles, and nervous system.

Guidelines:
* Whole Grains, Dried Beans, Fortified Cereals and Pasta and Soy Foods are a good source of B1.
* Deficiency can leave one fatigued and weak. It can cause depression, muscle cramps, hysteria, loss of appetite and beriberi (common with chronic alcoholism).

Fruits:
Avocado
Orange
Watermelon

Vegetables:
Asparagus
Cauliflower
Dried Beans
Peas
Potatoes

Nuts:
Sunflower Seeds

Vitamin B2

Benefits:
* Vitamin B2 (Riboflavin) is essential for turning carbohydrates, fat and protein into energy.
* It is important for body growth and producing red blood cells.
* It is also important for vision.

Guidelines:
* Enriched and Fortified Cereals are a good source.
* Deficiency can cause visual problems, and can cause cracks and sores around the mouth and nose.

Fruits:
Kiwi

Vegetables:
(Green leafy vegetables)
Avocado
Asparagus
Broccoli
Mushrooms
Spinach

Nuts:
No nuts contain a significant amount of vitamin B2

Vitamin B3

Benefits:
* Vitamin B3 (Niacin) is important for the conversion of carbohydrate, protein, and fat into energy.
* It helps maintain healthy skin.
* It assists in the functioning of the digestive system, skin, and nerves.

Guidelines:
* Enriched or fortified grain products are a good source.
* Deficiency may cause diarrhea and mouth sores. In extreme cases it may cause pellagra.
* Overdose may cause high blood sugar and uric acid, hot flashes, cardiac arrythmias, ulcers and liver disorders.

Fruits:
Bananas
Cantaloupe
Kiwi
Peaches
Tomatoes
Watermelon

Vegetables:
Artichoke
Asparagus
Avocado
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Mushrooms
Peas
Potatoes
Summer Squash
Sweet Potato

Nuts:
Almonds
Chestnuts
Peanuts
Peanut Butter
Pine Nuts

Vitamin B5

Benefits:
* Vitamin B5 (Pantothenic Acid) is essential for the metabolism of food.
* It is also essential in the formation of hormones and “good” cholesterol.

Guidelines:
* Whole Grain Cereals are a good source of B5.
* Excess of one B vitamin may cause deficiency of others.

Fruits:
Avocado
Oranges
Bananas

Vegetables:
Artichoke
Carrots
Cauliflower
Broccoli
Corn
Lima Beans
Mushrooms
Potatoes
Sweet Potato
Winter Squash

Nuts:
No nuts contain a significant amount of vitamin B5

Vitamin B6

Benefits:
* Vitamin B2 (Riboflavin) is essential for turning carbohydrates, fat and protein into energy.
* It is important for body growth and producing red blood cells.
* It is also important for vision.

Guidelines:
* Enriched and Fortified Cereals are a good source.
* Deficiency can cause visual problems, and can cause cracks and sores around the mouth and nose.

Fruits:
Avocado
Bananas
Watermelon

Vegetables:
Beans
Broccoli
Carrots
Peas
Potatoes
Spinach
Sweet Potatoes

Nuts:
Chestnuts
Hazelnuts
Pistachios

Vitamin B9

Benefits:
* Vitamin B9 helps the body make red blood cells, as well as components of the nervous system.
* It is needed to make DNA.
* It helps maintain normal brain function, and is a critical part of spinal fluid.

Guidelines:
* It has been proven to reduce the risk for an NTD-affected pregnancy by 50 to 70 percent. Before and during pregnancy, a woman should have enough Folic Acid since it is vital for proper cell growth and development of the embryo.

Fruits:
Avocado
Bananas Blackberries
Cantaloupe
Kiwi
Orange Strawberry
Tomatoes
(Folate and Folic Acid are both forms of B9. Folate occurs naturally in fresh foods. Folic Acid is the synthetic form found in supplements.)

Vegetables:
Artichoke Asparagus
Broccoli
Carrots
Corn
Green Pepper
Kale
Lima Beans
Onions
Peas
Potatoes
Spinach
Squash
Sweet Potato

Nuts:
Almonds
Brazil Nuts
Cashews
Chestnuts
Hazelnuts
Macadamias
Peanuts
Pine Nuts
Sunflower Seeds
Pistachios
Pecans
Pumpkin Seeds
Walnuts

Vitamin B12

Benefits:
* Vitamin B12 is important for metabolism.
* It helps to make red blood cells.
* It is important for nerve cell function.

Guidelines:
* It is only available from fish, poultry, meat or dairy sources. Supplements and enriched foods such as fortified cereals are available for vegetarians.
* Deficiency can cause anemia (especially in vegetarians and the elderly) and nerve damage.

Fruits:
No fruits contain vitamin B12

Vegetables:
No vegetables contain vitamin B12

Nuts:
No nuts contain a significant amount of vitamin B12

Vitamin C

Benefits:
* Vitamin C is an important antioxidant. It protects body tissue from the damage of oxidation.
* It is needed to form collagen, a tissue that helps to hold cells together.
* It helps the body absorb iron and calcium.
* It's essential for healthy bones, teeth, gums, blood vessels, muscle and nerve function, and wound healing.

Guidelines:
* Calcium fortified cereals and orange juice are another source of vitamin C.
* Deficiency can cause muscle weakness, bleeding gums, easy bruising. In extreme cases can cause scurvy.

Fruits:
(Citrus Fruits)
Apples
Avocado
Bananas
Berries
Cantaloupe
Grapes
Guava
Kiwi
Lemon and Lime
Orange
Peach
Strawberry
Tomatoes Watermelon

Vegetables:
(Especially in the cabbage family and leafy green vegetables)
Artichoke
Asparagus
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Red Pepper
Kale
Lima Beans
Onions
Peas
Potatoes
Spinach
Squash

Nuts:
No nuts contain a significant amount of vitamin C

Vitamin D

Benefits:
* Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. 10-15 min of sunshine 3 X a week is adequate.
* It strengthens bones and teeth because it helps the body in the absorption of calcium and magnesium.
* It also helps maintain adequate levels of calcium and phosphorus in the blood.

Guidelines:
* D-fortified soy or nut milks and cereals are a good source.
* Deficiency can cause rickets in children, bone softening in adults, osteoporosis.
* Overdose can cause calcium deposits in organs, fragile bones, renal and cardiovascular damage.

Fruits:
no fruits contain vitamin D

(Exposure to sun enables body to make its own Vitamin D.)

Vegetables:
Mushrooms

Nuts:
No nuts contain a significant amount of vitamin D

Vitamin E

Benefits:
* Vitamin E is an antioxidant and defends cells against damage by free radicals, protecting body tissue from the damage of oxidation.
* It is important for the health of red blood cells and the use of vitamin K.

Guidelines:
* Deficiency is rare. It can be seen primarily in premature or low birth weight babies, or children who do not absorb fat properly. Causes nerve abnormalities.
* It is used to minimize the appearance of wrinkles, and to help heal minor wounds without scarring.

Fruits:
Apples
Bananas
Blackberries
Kiwi

Vegetables:
Almonds
Brazil Nuts
Pine Nuts
Peanuts
Sunflower Seeds

Nuts:
Almonds
Brazil Nuts
Pine Nuts
Peanuts
Sunflower Seeds

Vitamin K

Benefits:
* Vitamin K is fat soluble. It plays a critical role in blood clotting.
* It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Guidelines:
* Vitamin K Fortified Cereals are a good source.
* Deficiency can cause defective blood coagulation.
* Overdose can cause Jaundice in infants.

Fruits:
No fruits contain vitamin K

Vegetables:
(Dark green leafy vegetables)
Cauliflower
Collard Greens
Broccoli
Kale
Spinach

Nuts:
Cashews
Chestnuts
Hazelnuts
Pine Nuts

 

 

Tell us what you think...

What's The VSG difference? Learn how to maximize your meals with everyday plant based ingredients to feed your BRAIN, IMMUNE, BODY, DETOX and SOUL. As Hippocrates once said: "Let food be thy medicine and medicine be thy food."

Join The VSG Newsletter Today!

Fabulous!!!! Easy to read, well organized, FULL of beneficial information that will keep you wanting to learn more :-)

Unique addition to my vegan cookbook collection.

Good guide for your health if you're vegan or not.

Instagram
Are you or a loved one fighting cancer? Learn Dr. Budwig's anti-cancer recipes. Vegans can simply replace the cottage cheese for organic vegan yogurt.
All content copyright © FunctionalVeganism.com | UEscher Productions
Thanks for visiting our website!
Site Meter