HEALTH LINKS & CHARTS
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Coalition for Child Protection Reform
The members of the National Coalition for Child Protection Reform have encountered the child welfare system in their professional capacities. Through NCCPR, we work to make that system better serve America's most vulnerable children by trying to change policies concerning child abuse, foster care and family preservation. |
Bible
Health Guide
DIET AND HEALTH IN THE BIBLE |
Human
Gross Anatomy | Human Anatomy Biology | Human Anatomy Photos Fact-filled tour of the human body for students in middle school and above. BBC - Science & Nature - Human Body and Mind Find out where organs are within the body and learn about the different aspects of the body such as the nervous system, muscles and skeleton. |
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OKDHS Open Mon thru Fri - 7:30am to 5pm |
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Dr. Kirit Parikh's Internal Medicine and Special Facts about Cancer and AIDS Lorraine Day, M.D. |
The
Human Body |
SoonerCare Choice program offers a Nurse Advice Line (1-800-530-3002) This is available to Choice recipients 24 hours a day, seven days a week. This service will reduce unnecessary emergency room utilization and provide a means of having medical questions answered in a timely manner |
Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.
Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds
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Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown. |
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Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. |
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Nutrient - |
Benefits/Deficiency Symptoms |
Fruit Sources |
Vegetable |
Nut/Seed |
|---|---|---|---|---|
|
Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Calcium |
Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis. |
Most fruits contain some calcium: |
Artichoke |
Almonds |
|
The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day |
Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia. |
Most fruits contain a small amount of copper, but kiwi
fruit has a significant amount. |
Most vegetables have some copper, but Lima
Beans have a significant amount. |
Most nuts contain a trace amount of copper. |
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Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms). |
Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare. |
Fruits grown in iodine-rich soils contain iodine. |
Vegetables grown in iodine-rich soils contain iodine. |
Nuts grown in iodine-rich soils contain iodine. |
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Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies. |
Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters. |
While most fruits have some iron, probably the best source of iron
for children is raisins, which are rich in iron. Other fruits which have
a good amount of iron are: |
Vegetables: |
Most nuts contain a small amount of iron. |
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Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day. |
Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps. |
Fruits: |
Vegetables: |
Nuts: |
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2.0-5.0 mg/day for adults |
The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans. |
Most fruits contain manganese, but the following fruits have a
significant amount: |
Most vegetables have some manganese, but these have a significant
amount: |
Most nuts contain manganese, but the following nuts have a
significant amount: |
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Adults need 700 mg/day. Children need 500 to 1250 mg/day. |
In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem. |
Fruits: |
Vegetables: |
Nuts: |
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Estimated Minimum Requirements 2000 mg/day for adults and adolescents. |
Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure. |
Fruits: |
Vegetables: |
Nuts: |
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Men need 70 mcgs/day. Women need 55 mcgs/day. |
Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E. Selenium deficiency is rare in humans. |
Fruits: |
Vegetables: |
Most nuts contain selenium, but the following nuts have a significant
amount: |
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500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day |
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium. |
Sodium occurs naturally in almost all fresh, whole fruits. |
Sodium occurs naturally in almost all fresh, whole vegetables |
Nuts: |
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Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters. |
This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails. |
Most fruits contain a small amount of zinc, but the following have a
significant amount: |
Most vegetables have some zinc, but these have a significant amount: |
Most nuts have some zinc, but these have a significant amount: |
Click on the buttons below to visit each chart:
Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds
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Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source. |
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Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. |
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Nutrient - |
Information |
Fruit Sources |
Vegetable |
Nut |
|---|---|---|---|---|
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10,000 IU/day (plant-derived) for adult males. |
Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. |
Most fruits contain vitamin A, but the following fruits have a
significant amount: |
Sweet
potato |
Pistachios |
|
1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day. |
Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine. |
No nuts contain a significant amount of vitamin B1. |
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1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day. |
Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates. Note: Most fruits and vegetables are not a significant source of riboflavin. |
No nuts contain a significant amount of vitamin B2. |
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16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day. |
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. |
Avocado |
Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds |
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5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of niacin per day. |
Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. |
Avocado |
No nuts contain a significant amount of vitamin B5. |
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1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between .6 to 1.3 mg. |
B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. |
No nuts contain a significant amount of vitamin B6. |
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At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day. |
Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy. |
Kiwi |
Lima
Beans |
Nuts/Seeds: |
|
2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need .9 - 2.4 mcg per day. |
Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food. |
None |
None |
No nuts contain a significant amount of vitamin B12. |
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60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg |
Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent. |
Kiwi |
Artichoke |
No nuts contain a significant amount of vitamin C. |
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5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day. |
Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood. |
None |
No nuts contain a significant amount of vitamin D. |
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30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough. |
Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue. |
None |
Nuts: |
|
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70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age. |
Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health. |
None |
Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale. |
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Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds
|
Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. |
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Amount |
Minerals Contained |
Vitamins Contained |
|
|
Apple
|
One medium apple with skin contains almost 4 grams of dietary fiber. |
Potassium
- 158 mg |
Vitamin
A - 73 IU |
|
Avocado
|
One medium avocado contains 4 grams of protein and 10 grams of fiber. |
Potassium
- 1204 mg |
Vitamin
A - 1230 IU |
|
Banana
|
One medium banana contains 1 gram of protein and 3 grams of dietary fiber. |
Potassium
- 467 mg |
Vitamin
A - 95 IU |
|
Blackberries
|
One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber. |
Potassium
- 282 mg |
Vitamin
A - 237 IU |
|
Cantaloupe
|
One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber. |
Potassium
- 213 mg |
Vitamin
A - 2225 IU |
|
Grapes
|
One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber. |
Potassium
- 176 mg |
Vitamin
A - 92 IU |
|
Kiwi
|
One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber. |
Potassium
- 588 mg |
Vitamin
A - 310 IU |
|
Lemon
|
One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber. |
Potassium
- 80 mg |
|
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Lime
|
One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber. |
Potassium
- 68 mg |
Vitamin
A - 6.7 IU |
|
Mango
|
One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber. |
Potassium
- 323 mg |
Vitamin
A - 8060 IU |
|
Orange
|
one medium orange contains 1 gram of protein and 3 grams of dietary fiber. |
Potassium
- 237 mg |
Vitamin
A - 269 IU |
|
Peach
|
One medium peach (with skin) contains 1 gram dietary fiber. |
Potassium
- 193 mg |
Vitamin
A - 524 IU |
|
Strawberry
|
I cup whole strawberries contains 3 grams of dietary fiber. |
Potassium
- 239 mg |
Vitamin
A - 39 IU |
|
Tomato
|
One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber. |
Potassium
- 396.7 mg |
Vitamin
A - 2364 IU |
|
Watermelon
|
I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber. |
Potassium
- 332 mg |
Vitamin
A - 1050 IU |
Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.
Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds
|
Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. |
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Amount |
Minerals Contained |
Vitamins Contained |
|
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Artichoke
|
One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber. |
Potassium
- 425 mg |
Vitamin
C - 12 mg |
