THIAMIN. VITAMIN B1 - RDI 1.1 mg Tahini

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1 There is no doubt that the best sources of nutrients are whole, unprocessed foods in their natural state or close to it. There is also much accumulated evidence that certain vitamins and minerals can be topped up with supplements to great advantage. These are often mentioned in this magazine. owever, one point which cannot be overemphasised is that no amount of supplements can properly compensate for poor diet, especially a high consumption of junk foods. In fact, antioxidants added to a junk diet can actually work in reverse and become pro oxidants, doing no good and much harm. Whatever level of supplementation is taken or not taken, the starting point for good nutrition is a balanced diet of natural foods. Because all foods are richer in some nutrients than others, it is possible to emphasise certain foods in the diet in order to increase the intake of nutrients that may be deficient or in particular need. The following lists show the food sources of the common minerals and vitamins, from the richest food down. Values for some minerals and vitamins have been established in Australia and published by Food Standards Australia New Zealand (formerly Australia New Zealand Food Authority) in Nutritional Values of Australian Foods They are thiamin, riboflavin, niacin, vitamin C, beta-carotene, sodium, potassium, calcium, magnesium, iron and zinc. The remaining minerals and vitamins have been taken from the American publication. Nutritional Almanac Mineral and vitamin levels are given in milligrams per grams of food, except for folic acid, vitamin B12 and selenium, which are given in micrograms. Recommended Daily Intake (RDI) is given for adults, the figures having been provided by Food Standards Australia New Zealand. 56 New Vegetarian and Natural Health food sources of Nutrient Values taken from Nutritional Values of Australian Foods 2000 VITAMIN B1 - RDI mg THIAMIN VITAMIN B2 - RDI 1.7 mg Cheese, cheddar Mushrooms, raw Egg white, raw Cheese, cottage Bran, oat raw Cheese, ricotta VITAMIN B3 - RDI 10 mg RIBOFLAVIN NIACIN S _ Mushrooms, raw Flour, wheat, white Peas, green Barley, pearl, raw Corn Peas, green Banana, raw Cauliflower Fish, tuna, canned in oil Beans, green Pumpkin, butternut, peeled, i Pumpkin, peeled, raw Corn v aw J 2^ Rice, white, raw Barley, pearl, raw Bread, white Potato, peeled, raw 13 Sweet potato, raw 14) Bran, oat raw

2 vitamins. & minerais VITAMIN C RDI 40 mg, raw Brussel sprouts, raw, raw Watercress, raw Capsicum, green Cauliflower Cabbage, red, raw Pawpaw Orange, raw, peeled Lemon, raw, peeled Cabbage Grapefruit, raw, peeled Mango, raw Sweet potato, raw Zucchini Potato, raw ' BETA-CAROTENE EQUIVALENT I Calculated from a formula using betacarotene plus two other carotenes. (Mtcrograms per grams of food) ' Approx. 4,500 meg required daily, (figure not provided by FSANZ) Carrot 10,350 ' 4,7 I Pumpkin, peeled, raw 2,970 Pumpkin, butternut, raw 2,770 ' Mango, raw 2,370 I 2,310 1,470 ' Sweet potato, raw 1,370 I Passionfruit, raw 910 Rockmelon, raw 830 ' Lettuce, mignonette 580 I Butter ' Peas, green 430 I, raw 390 Beans, green, raw 370 ' Tomato 350, Zucchini > Cream, pure 2, Sweet corn 2W Cheese, cheddar 210 ' Apricot, raw 210, Watermelon, raw 200 Capsicum, green 190 >, raw ^ Orange, raw, peeled I Lettuce, common 90 SODIUM Only foods without added salt are listed Approx. 400 to 0 mg required daily (figure not provided by FSANZ), raw 1 Egg white, raw Celery Yoghurt, natural Beetroot, raw 54 POTASSIUM Approx to 4000 mg required daily (figure not given by FSANZ) Fig, dried Pumpkin, butternut, raw Potato, peeled, raw Banana, raw 345 Pumpkin, peeled, raw 345 Coconut, fresh 340 Cauliflower 340 Carrot 43 Melon, honeydew, raw 43 Fig, dried Lettuce, common, raw 21, raw 21 Cucumber 21 Cabbage 18 Lettuce, mignonette Coconut, fresh Apricot, raw Cabbage Flour, wheat, white 315 Beetroot, raw 290 Kiwi fruit, raw 280 Yoghurt, natural 2 2 Carrot 2 Celery 250 Mango, raw 250 Peas, green 250 Lettuce, common 0 Lettuce, mignonette 0 Beans, green, raw 200 Tomato 200 Rockmelon, raw Onion, white 190 Fig, raw 180 Grape, Waltham, raw 180 Pineapple, raw Zucchini 165 Melon, honeydew, raw 158 Orange, raw, peeled 145 Pawpaw 140 Capsicum, green 130 Grapefruit, raw, peeled 120 Lemon, raw, peeled 120 New Vegetarian and Natural Health 57

3 CALCIUM RDI 800 mg 0 Cheese, cheddar 0 Cheese, ricotta & Fig, dried ^ Yoghurt, natural Milk, cows, whole # * t^ * 0 0 Cheese, cottage Cream ^ '^' 9 Bread, white ^ 0 Beans, green, raw 0 Fig, raw Celery Cabbage 0 # Carrot IRON RDI 12 mg B MAGNESIUM RDI 320 mg 0 5unflower seeds * 0 * 0 0 ^ # Coconut, desiccated ^ Fig, dried # # _ Beetroot, raw # ^ ^ ^ ^ Fig, dried Coconut, fresh Lettuce, mignonette Beans, green, raw Beetroot, raw Capsicum, green Lettuce, common J ZINC RDI 12 mg wheatgerm Cheese, cheddar Coconut, desiccated Rice, white, raw Cheese, ricotta Beetroot, raw Beans, green, raw New Vegetarian and Natural Health

4 Nutrient Values taken from Nutrition Aimanac, Third Edition,1990 VITAMIN B5 - PANTOTHENIC ACID RDI 5.0 mg Elderberries Egg yolk Mushrooms 2.2 Peanuts 2.1 Cabbage Pecan Nuts Buckwheat Cashew nuts Rye 1.2 Whole wheat Cauliflower VITAMIN B6 - PYRIDOXINE RDI mg Hazelnuts 0.54 Rice, whole, raw 0.51 Bananas Peanuts Wholemeal flour 0.34 Egg yolk 0.31 Capsicum 0.26 Spinach 0.25 Raisins 0.24 VITAMIN B9 - FOLACIN, FOLIC ACID (micrograms per grams of food) RDI 200 micrograms folic acid Chick peas, dry 200 Spinach 190 Egg yolk Peanuts Pumpkin seeds Cashews Cabbage 66 Eggs, whole 64 Wholemeal flour VITAMIN B12- CYANOCOBALAMIN {micrograms per grams of food) Almost all animal products contain this vitamin. RDI 2.0 micrograms Egg yolk Eggs, whole Cheddar cheese, unprocessed Cottage cheese In a person who has adapted to a vegetarian diet, the 'friendly' gut bacteria may produce adequate vitamin Bi2- However, due to antibiotics, stress or a former highmeat diet, these bacteria may be too compromised to produce sufficient for the person's needs. Having blood levels checked by a doctor may be a very wise move. VITAMIN E- TOCOPHEROL RDI 10 mg equivalents, Vitamin E content varies widely in any one food, particularly because of ' refining of oils and because it is 'used I up' during storage. oil Soyabean oil ' Corn oil, Safflower oil Sesame oil ' Peanut oil I ' Olive oil I Sunflower oil Peanuts I Millet Brown rice Butter Whole egg IODINE RDI 150 micrograms ^Sea kelp is a very rich source. Depending on the soil, pineapple, 'wholemeal flour, mushrooms, eggs and 0cheese may contain useful amounts of ^iodine. 'Goitrogenic' foods have adverse effects of on iodine absorption. % Particularly avoid eating sea kelp in the same meal as soya beans and the cabbage family, so as not to waste the #iodine in the kelp. MANGANESE RDI 5.0 mg Buckwheat Brown rice Peanuts Rye bread Beetroot greens Pineapple Beetroot Spinach 0.8 SELENIUM (Micrograms per grams of food) RDI 70 micrograms 103 Wholemeal bread 67 Bran, unprocessed 63 Brown rice 39 Molasses, light 26 Mushrooms 12 Egg, whole 6 Above figures are for American soils; Australian levels may be much lower. COPPER RDI mg., hulled Mushrooms ^ 0 Cheese, cheddar ' 0.8 Spinach 0.6 New Vegetarian and Natural Health 59

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