Nutrition Chart

My favorite and easy lunch is brown rice, black beans, kale, and tomatoes in a wrap.  It has a ton of vitamins that we need!  Here's a table of the vitamins and minerals that we need, why, where to get them, and signs you need them!  Room at the end to add in others :)

Vitamin	Good for	Foods	Signs You Need It
Vitamin A	·         Vision ·         Immune and Inflammatory systems ·         Cell growth ·         Reproduction	Sweet potato, carrots, spinach, kale, hearty greens, bell peppers, tomatoes, cantaloupe, papaya, oranges, grapefruit, asparagus, watermelon, apricot, green beans, parsley, broccoli, celery, plums	·         Visual impairment ·         Dry eyes ·         Eye inflammation ·         Rough/dry skin
Vitamin B6	·         Nervous system ·         Sugar and starch breakdown ·         Metabolism ·         Inflammation	Garlic, tuna, cauliflower, cabbage, asparagus, broccoli, hearty greens, kale, green beans, cod, tomatoes, turkey, salmon, leeks, sweet potato	·         Fatigue ·         Anemia ·         Eczema ·         Convulsions ·         Seizures
Thiamin – B1	·         Energy ·         Nerves and muscle activity ·         Heart function	Tuna, sunflower seeds, black beans, dried peas, green peas, pinto beans, lentils, lima beans, sesame seeds, oranges, grapes, garlic	·         Loss of appetite ·         Pins and needles sense ·         Numbness in legs ·         Muscle tenderness, especially in calves
Riboflavin – B2	·         Protects oxygen damage ·         Energy production ·         Maintain B vitamins	Yogurt, soybeans, spinach, tempeh, almonds, green peas, collard greens, celery	·         Sensitivity to light ·         Tearing, burning, itching around eyes ·         Soreness around lips, mouth, tongue ·         Peeling skin around nose ·         Cracking of skin around mouth
Niacin-B3	·         Cholesterol ·         Blood sugar ·         Process fats ·         Genetic processes	Chicken, tuna, halibut, lamb, salmon, spelt, sardines, peanuts, asparagus, sweet potato	·         Generalized weakness ·         Lack of appetite ·         Skin infections ·         Digestive problems
Pantothenic acid – B5	·         Turns carbs and fat into energy ·         Stress ·         Healthy fats	Avocado, yogurt, mushrooms, corn, sweet potato, cauliflower, eggs, broccoli, collard greens, celery, sweet potato	·         Fatigue ·         Listlessness ·         Weakness ·         Numbing/tingling/ burning/shooting pain in feet
Vitamin B12	·         Red blood cells ·         Anemia ·         Nerve cells ·         metabolism	Sardines, salmon, lamb, shrimp, halibut, scallops, yogurt, cod	·         red, sore tongue ·         tingle/numb feet ·         nervousness ·         memory problems
Vitamin C	·         Prevents free-radical damage ·         Lowers cancer risk ·         Regenerates vitamin E supply ·         Iron absorption	Papaya, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwi, oranges, cantaloupe, kale, apples, asparagus, celery, watermelon, plums, grapes, sweet potato, garlic	·         Poor wound healing ·         Frequent colds/infections ·         Lung-related problems
Vitamin D	·         Calcium metabolism ·         Bone strength ·         Blood pressure ·         Inflammation ·         Fatigue ·         Cancer ·         Muscles	Salmon, sardines, eggs, shiitake mushrooms	·         Muscle aches ·         Lowered immunity ·         Chronic low energy and fatigue ·         Auto-immune disorder
Vitamin E	·         Protection for UV rays ·         Prevents free-radical damage ·         Cell communication ·         Cancer ·         Alzheimer’s	Sunflower seeds, almonds, spinach, hearty greens, papaya, asparagus, bell peppers	·         Digestive problems ·         Tingling/numbness in hands, arms, legs, or feet ·         Liver or gallbladder problems
Biotin	·         Healthy skin ·         Sugar usage ·         Energy supple in nerve cells	Swiss chard	·         Hair loss ·         Muscle cramps ·         muscle coordination
Calcium	·         Bone strength ·         Acid/alkaline balance ·         Muscles	Yogurt, tofu, sesame seeds, collard greens, spinach, cheese, scallops, sardines, oranges, asparagus, banana, celery, garlic	·         Low energy ·         Weak bones
Choline	·         Cell membranes ·         Nerve communication with muscles ·         Chronic inflammation	Eggs, chicken, turkey, scallops, shrimp, sardines, cauliflower, swiss chard, asparagus	·         Fatigue ·         Insomnia ·         Kidney/urine problems ·         Fat in blood ·         Nerve-muscle problems
Chromium	·         Blood sugar ·         cholesterol	Onions, tomatoes, oysters, whole grains, potatoes	·         high blood pressure ·         high blood sugar/cholesterol
Coenzyme Q	·         Restore vitamin E ·         Prevent cardiovascular disease ·         Blood sugar	Fish, whole grain germ	·         Ulcers ·         High blood sugar ·         Gum problems
Copper	·         iron utilization ·         prevents free-radical damage ·         bones and connective tissue ·         thyroid ·         nerve protection	Quinoa, squash, sesame seeds, cashews, soybeans, barley, sunflower seeds, tempeh, chick peas, lentils, lima beans, pumpkin seeds, flaxseeds. Ginger, pineapple, almonds, raspberries, garlic, leeks, asparagus, sweet potato, garlic	·         anemia ·         poor blood vessel strength ·         bone/joint problems ·         skin sores ·         irregular heartbeat ·         frequent infections
Cysteine	·         detoxify chemicals and heavy metals ·         protects free-radical damage ·         breakdown mucous in lungs	Poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli, Brussels sprouts, oats	·         frequent colds
Flavanoids	·         Blood vessel protection ·         Enhance vitaminC ·         Protects oxygen damage ·         Inflammation	Apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, tomatoes	·         Easy bruising ·         Frequent nose bleeds ·         Excessive swelling after injury ·         Frequent colds or infections
Folate	·       red blood cell production ·       nerves ·       dementia	Lentils, pinto beans, chickpeas, spinach, black beans, kidney beans, hearty greens, lima beans, oranges, strawberries	·         irritability ·         mental fatigue/ forgetfulness ·         insomnia ·         periodontal disease
Glutamine	·         Intestines ·         Antioxidant ·         Acid-base balance ·         Muscle mass	Cabbage, beets, beef, chicken, fish, beans, dairy	·         Frequent colds ·         IBS
Iodine	·         thyroid	Yogurt, milk, eggs, strawberries	·         Goiter ·         Weight gain ·         Fatigue
Iron	·         Oxygen transport ·         Energy production	Soybeans, lentils, spinach, tofu, sesame seeds, chickpeas, lima beans, olives, swiss  chard	·         anemia
Lipoic acid	·         Regenerate vitamins C and E ·         Antioxidant ·         Blood sugar	Hearty greens	·         High blood sugar ·         Frequent colds or infections ·         Cataracts or glaucoma
Vitamin K	·         Bone health ·         Cancer	Kale, spinach, hearty greens, Brussels sprouts, parsley, romaine lettuce, broccoli, asparagus, strawberries, plums, grapes	·         Excessive bleeding ·         Heavy periods ·         Easy bruising
Magnesium	·         Bone strength ·         Energy production ·         Nervous system ·         Inflammation ·         Blood sugar	Quinoa, watermelon, pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, halibut, black beans, sunflower seeds, cashews, almonds, asparagus, strawberries, watermelon, brown rice	·         Fatigue
Manganese	·         Utilize key nutrients ·         Bone health ·         Synthesize fatty acids ·         Blood sugar ·         Nerves ·         Thyroid ·         Protects free-radical damage	Spelt, brown rice, chickpeas, spinach, pineapple, pumpkin seeds, tempeh, rye, soybeans, oats, banana, celery, strawberries, grapes, sweet potato, garlic, brown rice	·         Nausea ·         Vomiting ·         High blood sugar ·         Skin rash ·         Low cholesterol ·         Dizziness ·         Hearing loss ·         Reproductive system difficulties
Omega-3	·         Inflammation ·         Blood ·         Risk of obesity ·         Cancer	Flax seeds (ground), walnuts, salmon, sardines, soybeans, halibut, scallops, shrimp, tofu, strawberries	·         Depression / fatigue ·         Brittle hair/nails ·         Joint pain ·         Inability to concentrate ·         Dry, itchy skin
Potassium	·         Blood pressure ·         Kidneys	Swiss Chard, lima beans, potatoes, yams, soybeans, spinach, papaya, pinto beans, lentils, kidney beans, oranges, banana, strawberries, watermelon, plums	·         Weakness ·         Nausea/ vomiting ·         Constipation ·         Abnormal psyche ·         Fainting from low blood pressure ·         Cramping/bloating
Protein	·         Immune system ·         Healthy skin, hair, and nails ·         Enzyme production	Quinoa, chicken, turkey, tuna, salmon, halibut, shrimp, cod, scallops, soybeans, asparagus	·         Weight loss ·         Fatigue/weakness ·         Frequent infections ·         Severe fluid retention
Selenium	·         Protects free-radical damage ·         Thyroid ·         Joint inflammation	Halibut, tuna, cod, sardines, shrimp, salmon, barley, turkey, lamb, scallops, asparagus, garlic, brown rice	·         Muscle weakness or pain ·         Discoloration of hair or skin ·         Whitening fingernail beds
Zinc	·         Blood sugar ·         Metabolism ·         Immunity ·         Smell and taste	Lamb, scallops, sesame seeds, pumpkin seeds, oats, yogurt, turkey, shrimp, green peas	·         Impaired smell and taste ·         Lack of appetite ·         Frequent colds and infections