Gold Mountain Herb Farm
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Good and Good For You.. |
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| VITAMIN A Okra Chinese spinach Calalu Dill Arracacha Atractylis ovata Orach Caraway Chop-suey greens Tree tomato Carrot Day lily Sea buckthorn White dead nettle Sweet pea Chinese boxthorn Parsley Goldenberry Peach Dandelion Chinese cedar (boiled) Rose fruits |
VITAMIN B2 VITAMIN B6 VITAMIN B12 VITAMIN B17 |
VITAMIN D VITAMIN E |
VITAMIN K Agrimonia pilosa Erodium cicutarium Medicago sativa Love lies bleeding Tree tomato Carrot Winged bean Rose seeds |
Dietary Sources of Vitamins
Food delivers higher quality vitamins and nutrients than supplements do. The following table gives you the Recommended Dietary Allowances (RDAs) for adult men and women (ages 19 to 50) plus food portions that give you at least 25 percent of the recommended dietary allowances of vitamins for healthy adult men and women, ages 25 to 50. Source: Nutritive Value of Food” (Washington D.C.: U.S. Department of Agriculture, 1991). |
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Culinary herbs are the most widely known useful herbs, generally used in small quantities.Most of the herbs as seasonings were originally medicines. Some herbs having healing properties and have measurable nutritional value.Fennel is high in vitamin C and 16 free amino acids; Parsley has a greater concentration of carotene than carrots; Rosehips have more vitamin C than an orange, etc. |
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High in VITAMIN C |
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| American arbor-vitae American cranberry American mountain ash American persimmon Apricot Arctic poppy Aubergine Autumn olive Bachelor's button Barberry Bitter orange Bitter orange Black chokeberry Blackcurrant Buckwheat Chinese yam Chitra Chop-suey greens Cloudberry Common stonecrop Creeping bellflower Cuckoo flower Dandelion Douglas fir Dwarf bilberry Elder Field milk thistle Goldenberry Grasstree Harebell High-bush blueberry Ichang papeda Indian wild pear Jostaberry Kiwi fruit Lemon Lemon Limeña Mandarin Miner's lettuce Mountain huckleberry Nasturtium Parsley Peach Pepino |
Perilla (Shiso) Pestle parsnip Rampion Red haw Redbud Redcurrant Rock samphire Rose fruits Rose fruits Round kumquat Saxifrage Scarlet strawberry Day lily Scurvy grass Sea buckthorn Sea rocket Shepherd's purse Silver vine Sorrel Sow thistle Spruce Star-flowered lily of the valley Sunberry Sweet orange Sweet rocket Tabasco pepper Tara vine Thimbleberry Tree tomato Wall whitlow grass Walnut Water speedwell Watercress Welsh onion White pine White poplar Whitebark raspberry Wild fig Wild pepper-grass Wild service tree Wild turnip Willow Winter cherry Winter's bark Wooly blue violet |
| Food | Serving = 25% of the RDA |
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VITAMIN A |
RDA: Women 4,000 IU, Men 5,000 IU* |
| Newer recommendations are 900 mcg RE/3,000 IU (International Units) per day for men and 700 mcg RE/2,300 IU per day for women. | |
| Oatmeal — instant, fortified | 2 1/3 cup |
| Cold cereal | 1 ounce |
| Apricots (dried, cooked) | 1/2 cup |
| Cantaloupe (raw) | 1/2 cup |
| Mango (raw) | 1/2 medium |
| Carrots, kale, peas and carrots, sweet red pepper (all cooked) | 1/2 cup |
| Liver — chicken, turkey | 1/2 cup (diced) |
| Milk — low-fat, skim | 2 cups |
VITAMIN B1 (THIAMIN) |
RDA: Women 1.1 mg, Men 1.2 mg |
| Bagel, English muffin, roll | 2 whole |
| Bread | 4 slices |
| Farina, grits | 1/2 cup |
| Oatmeal — instant, fortified | 1/3 cup |
| Cantaloupe, honeydew | 1 cup |
| Corn, peas, peas and carrots (cooked) | 1 cup |
| Ham — roast, smoked, cured, lean | 3 ounces |
| Liver — beef, pork | 3 ounces |
| Pork — all varieties except sausage | 3 ounces |
| Sunflower seeds (hulled, unroasted) | 2 tbsp. |
VITAMIN B2 (RIBOFLAVIN) |
RDA: Women 1.1 mg, Men 1.3 mg |
| Bagel, English muffin, pita | 2 whole |
| Cold cereal | 1 ounce |
| Liver — beef, calf, pork | 3 ounces |
| Liver — chicken, turkey | 1/2 cup, diced |
| Liverwurst | 1 ounce |
| Milk — all varieties | 2 cups |
| Yogurt — low-fat, nonfat | 1 cup |
VITAMIN B6 |
RDA: Women 1.3 mg, Men 1.3 mg |
| Oatmeal — instant, fortified | 1/3 cup |
| Cold cereal | 1 ounce |
| Banana (raw) | 1 medium |
| Prunes (dried, cooked) | 1 cup |
| Plantain (boiled) | 1 medium |
| Chicken (roasted, no skin) | 1/2 breast |
| Lamb — lean only | 1 chop |
| Liver — beef | 3 ounces |
VITAMIN B12 |
RDA: Women 2.4 mcg, Men 2.4 mcg |
| Beef, pork, lamb, veal | 3 ounces |
| Liver — beef, calf, pork | 3 ounces |
| Liver — chicken, turkey | 1/2 cup, diced |
| Catfish, crabmeat, croaker, lobster, mackerel, mussels, oysters, scallops, swordfish, trout, tuna | 3 ounces |
| Eggs | 2 large |
| Milk — whole, low-fat, skim | 2 cups |
| Yogurt | 2 cups |
VITAMIN C |
RDA: Women 75 mg, Men 90 mg*** |
| The Food and Nutrition Board is debating whether to raise the RDA for vitamin C to 200 mg for both men and women. “Good Sources of Nutrients” (Washington D.C.: U.S. Department of Agriculture/Human Nutrition Service, 1990); “Nutritive Value of Food” (Washington D.C.: U.S. Department of Agriculture, 1991). | |
| Cold cereal | 1 ounce |
| Cantaloupe | 1/2 cup, diced |
| Grapefruit | 1/2 |
| Mango (raw) | 1/2 medium |
| Orange | 1 medium |
| Strawberries | 1/2 cup |
| Grape, orange, or tomato juice | 1/4 cup |
| Asparagus, broccoli, Brussels sprouts, kale, kohlrabi, sweet peppers, snow peas (cooked) | 1/2 cup |
| Sweet potato | 1 medium |
| Liver — beef, pork | 3 ounces |
VITAMIN D |
RDA: Women 5 mcg/200 IU, Men 5 mcg/200 IU |
| Salmon (canned) | 1 1/2 ounces |
| Tuna (canned) | 2 ounces |
| Eggs | 3 medium |
| Milk — enriched | 1 cup |
VITAMIN E |
RDA: Women 15 mg alpha-Tocopherol Equivalent, Men 15 mg a-TE |
| Cold cereal | 1 ounce |
| Wheat germ — plain | 2 tbsp. |
| Apricots, peaches (canned) | 1 cup |
| Greens (cooked) — dandelion, mustard, turnip | 1 cup |
| Shrimp | 3 ounces |
| Almonds, hazelnuts/filberts | 2 tbsp. |
| Peanut butter | 2 tbsp. |
| Sunflower seeds | 2 tbsp. |
CHOLINE |
Adequate Intake: Women 425 mg, Men 550 mg |
| Grape juice (canned) | 8 ounces (13 mg) |
| Cauliflower (cooked) | 1 cup (55 mg) |
| Potato (baked) | 1 medium (18 mg) |
| Beef (cooked) | 3 ounces (59 mg) |
| Liver (cooked) — beef | 3 ounces (453 mg) |
| Eggs | 1 large (200–300 mg) |
| Milk — whole | 8 ounces (10 mg) |
| Peanut butter | 2 tbsp. (26 mg) |
FOLATE |
RDA: Women 400 mcg, Men 400 mcg |
| Whole wheat English muffin, pita | 2 whole |
| Cold cereal | 1 ounce |
| Asparagus, beets, broccoli, Brussels sprouts, cauliflower, Chinese cabbage, creamed corn, spinach (cooked) | 1 cup |
| Beans (dry, cooked) — black-eyed peas, lentils, red kidney | 1/2 cup |
| Greens (cooked) — mustard, turnip | 1 cup |
| Liver — beef, calf, pork | 3 ounces |
NIACIN |
RDA: Women 14 mg NE, Men 16 mg NE |
| Bagel, bran muffin, English muffin, pita, roll | 2 whole |
| Cold cereal — fortified | 1 ounce |
| Lamb, pork, veal — lean | 3 ounces |
| Liver — beef, calf, pork | 3 ounces |
| Chicken (no skin) | 3 ounces (1/2 breast) |
| Mackerel, mullet, salmon, swordfish | 3 ounces |
| Peanuts, peanut butter | 4 tbsp. |