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) 0.15mg. Beans, navy, dry (1/2 cup, cooked) 0.27mg. 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) 30mg. Tomato juice (1/2 cup fresh,canned) 30mg. 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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