Vitamin Widget

Apples
	Apples contain: Vitamin A Vitamin C Vitamin E
Apples come in red, green and yellow. And there are so many different sorts. Some are sweet and good for eating without cooking them first. Others are sourer and need cooking before you enjoy them. They contain apart from the vitamins, also pectins (sugar molecules), that helps clean your organism bye binding with the toxins. Apples can be used, in smoothies, juice, cakes, salad, and porridge and of course you can eat them just as they are.

Apricots
	Apricots contain: Vitamin A Vitamin B6 Vitamin C Vitamin E Vitamin K
Apricots is ripen earlier than other summer fruits, and in Latin apricot means "precious". It is a species' of prune. The fruit is 1.5–2.5 cm diameter and is similar to a small peach. The skin is yellow-orange to pink-orange and feels soft and smooth. Apricots are a good source of carotenes, iron, fiber, and potassium. Carotene gives the fruits and vegetables the yellow, orange, and red color and helps preventing cancer, macular degeneration, and heart disease. When you buy them, look for the ones with a golden orange color, not the pale or greenish ones. Apricots, can be eaten raw or cooked, they are great either way. Apricots is widely used

Banana
	Bananas contain: Vitamin A Vitamin B3 Vitamin C
Bananas are a good source of calcium that is important to, amongst other things, maintain your muscles, nerves and brains. They belong to the Pisangfamily and are considered as one of the oldest culture plants. It is originally from Southeast Asia from where it spread to Africa and, the canaries. If you eat it before it is completely matured, it contains more starch, but as it matures the starch transforms into sugar. A banana contains more energy than other fruits that are sweeter. They come in many sizes and colors and you can peal it and eat it raw, or cook it.

Beets
	Beets contain: Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C
Beets are a plant from the Chenpodiaceae family. The most well known is probably the red or purple ones, known as the beetroot, or garden beet. But it comes in other varieties too. The root itself is most often eaten either raw in a salad or cooked. The leaves can be cooked and is similar to spinach. Beetroots are a rich source of potent antioxidants and nutrients, including magnesium, sodium, potassium and vitamin C, and betaine, which is important for cardiovascular health. Beetroot juice has been shown to lower blood pressure and thus help prevent cardiovascular problems.

Bell peppers
	Bell peppers contain: Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C
The fruits come in different colors, including red, yellow and orange but is also frequently consumed in its unripe form, when the fruit is still green. While the bell pepper is a member of the Capsicum family, it is the only Capsicum that does not produce capsaicin alipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes. Compared to green peppers, red peppers have more vitamins and nutrients and contain the antioxidant lycopene. The level of carotene, another antioxidant, is nine times higher in red peppers. Red peppers also have twice the vitamin C content of green peppers.

Black currant
	Black currant contains: Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin C
Black currant berries are a rich source of vitamin C. The fruit is an edible berry 1 cm diameter, very dark purple in colour, almost black, with a glossy skin and containing several seeds. The berries have a distinctive sweet and sharp taste and an established bush can produce up to 5 kilos of berries during summer. It contains a good levels of potassium, phosphorus, iron and vitamin B5, and a broad range of other essential nutrients. Blackcurrant is used to sweeten drinks, in confectionery, jam, juice and porridge.

Blueberry
	Blueberries contain: Vitamin B1 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C Vitamin E
The fruit is a berry of 5–16 millimetre, with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally indigo when ripe. They have a sweet taste when mature, with variable acidity. Cyanococcus blueberries can be distinguished from the nearly identical looking bilberries by cutting them in half. Ripe blueberries have white or light green flesh, while bilberries and huckleberries are red or purple throughout. Bilberries are most often found singularly or in pairs, while blueberries are most often found in clusters. Especially in wild species, blueberries contain anthocyanins, other antioxidant pigments and various phytochemicalspossibly having a role in reducing risks of some diseases, including inflammation and certain cancers.

Broccoli
	Broccoli contains: Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B6 Vitamin C Vitamin K
Broccoli has large flower heads, green in color, and looks like a tree, it has branches sprouting from a thick stalk (edible). The mass of flower heads is surrounded by leaves. Broccoli closely resembles cauliflower, which is of the same species. It contains a wide range of different vitamins and minerals as well as dietary fiber. It can be eaten raw or cooked. To preserve most of the good stuff in broccoli, instead of boiling it, you can steam it for 3-4 minutes. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.

Carrot
	Carrots contain: Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 Vitamin C
The Carrot is a root vegetable, usually orange in colour, though purple, red, white, and yellow varieties exist. When it is fresh it has a crisp texture. Most people only eat the root, but the green is edible too. You get the most vitamins from a carrot my cooking it. When eaten raw you only get 3% of the beta-carotene that is in it. The roots are used to treat digestive problems, intestinal parasites, and tonsillitis or constipation.

Celery
	Celery contains: Vitamin B1 Vitamin B2 Vitamin B6 Vitamin B9 Vitamin C
Celery is a white roundish root, with green leaves. Both parts of the plant are eaten. It is also grown for its seeds or very small fruit. These "seeds" yield a valuable volatile oil used in the perfume and pharmaceutical industries. They also contain an organic compound called apiol. Celery seeds can be used as flavouring or spice, either as whole seeds or ground and mixed with salt, as celery salt. Bergapten in the seeds can increase photosensitivity, so the use of essential oil externally in bright sunshine should be avoided. However, this is a potentially useful action in psoriasis, with caution, and celery along with other umbellifers is one of the vegetables to be included in the diet as a source of psoralens for this purpose according to herbalists. It should also be noted that this may constitute a risk factor in skin cancer. Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk. Celery seeds are also a great source of calcium, and are regarded as a good alternative to animal products.

Chili
	Chilis contain: Vitamin A Vitamin B6 Vitamin C
Chili peppers are spicy fruits that originated from America, but are now spread across the world. Red chilis contain high amounts of vitamin C and carotene. Yellow and especially green chilis (which are unripe fruit) contain a considerably lower amount of both substances. In addition, peppers are a good source of most B vitamins vitamin B6 in particular. The substances that give chili peppers their intensity, when ingested or applied topically, are capsaicin and several related chemicals, collectively called capsaicinoids. Capsaicin is the primary ingredient in the pepper spray used as an irritant weapon. The "heat" of chili peppers is measured in Scoville heat units (SHU), which is the number of times a chili extract must be diluted in water for it to lose its heat. Bell peppers rank at 0 SHU, New Mexico green chilis at about 1,500 SHU, jalapeños at 3,000–6,000 SHU, and habaneros at 300,000 SHU. The record for the hottest chili pepper was assigned by Guinness World Records to the naga jolokia (from northeastern India), measuring over 1,000,000 SHU. Capsaicin is a safe and effective topical analgesic agent in the management of arthritis pain, herpes zoster-related pain, diabetic neuropathy, postmastectomy pain, and headaches.

Corn (Sweet corn)
	Sweet corn contains: Vitamin A Vitamin B1 Vitamin B3 Vitamin B9 Vitamin C
Sweet corn is a variety of maize with a high sugar content and prepared as a vegetable. It stores poorly and must be eaten fresh, canned, or frozen before the kernels become tough and starchy. The kernels are boiled or steamed. In Europe, China, Korea, and Japan, they are often used as a pizza topping, or in salads. Sweet corn can also be eaten as baby corn. Cooked sweet corn has significant antioxidant activity, which has been suggested to reduce the chance of heart disease and cancer, although this has not been definitively proven in practice. Cooked sweet corn also releases increased levels of ferulic acid, which provides health benefits, such as battling cancer. But cooked the sweet corn, loses some of its vitamin C.

Cucumber
	Cucumbers contain: Vitamin B1 Vitamin B2 Vitamin B5 Vitamin B6 Vitamin C
The cucumber is a vegetable, however, it is widely debated that it is a fruit. Having an enclosed seed and developing from a flower, botanically speaking, cucumbers are classified as fruits. However, much like tomatoes and squash they are usually perceived, prepared and eaten as vegetables. A cucumber is cylindrical, elongated with tapered ends, and may be as large as 60 cm long and 10 cm in diameter. Cucumbers are grown to be eaten fresh (called slicers). Those intended for pickling (called picklers) have a similar appearance. Cucumbers are mainly eaten in the unripe green form. The ripe yellow form normally becomes too bitter and sour. Cucumbers are usually more than 90% water. Cucumbers can be pickled for flavor and longer shelf-life. As compared to eating cucumbers, pickling cucumbers tend to be shorter, thicker, less regularly-shaped, and have bumpy skin with tiny white- or black-dotted spines. The pickling process removes or degrades much of the nutrient content, especially that of vitamin C.

Durian
	Durians contain: Vitamin B1 Vitamin B2 Vitamin C
Durian is the most popular fruit in Southeast Asia. The flesh is soft and custard-like and similar to sweet vanilla pudding. The taste is very particular. Either you like it or you don't! Durians vary greatly in size and appearance from region to region. The shape varies from round to oval and the size between 20 and 35 cm in length but usually 18-20 cm in diameter. Woody shell is hard and filled with large pyramid-shaped spines pointing in all directions. A fruit weighs an average of 4 kg, but can weigh up to 9 kg. Behind the dull-green (fresh) to pale brown to be found 4-5 chambers with cream or yellow segments of flesh. Each segment is between 1 and 7 seed has a size of 5-6 cm in length and 1.5 cm in width. The seeds can be eaten with toast or as chestnuts. The most characteristic (and what everyone is talking about) about the fruits, is of course the smell. Over time much energy has been devoted to describe this, to Westerners, 'terrible' smell. Durian should be eaten soon after opening the fruit, because the flesh quickly becomes acidic and brown due to oxidation.

Eggplant
	Eggplant contains: Vitamin B3 Vitamin B5 Vitamin B9 Vitamin C
Eggplants are typically about 10-20 cm. They have a smooth and shiny surface and the most common color is dark purple. The flesh is white, slightly spongy and may have a slightly unpleasant taste, but it becomes more comfortable and soft when cooking. Because the plant has the spongy texture it absorbs a lot of oil or fat when cooked. Different varieties of the plant produce fruit of different size, shape and color, though typically purple. There are even orange varieties. The fruit is botanically classified as a berry, and contains numerous small, soft seeds, which are edible, but are bitter because they contain nicotinoidalkaloids, unsurprising as it is a close relative of tobacco.

Ginger
	Ginger contains: Vitamin A Vitamin B9 Vitamin C
Ginger has countless uses and can be consumed whole, crushed, from extraction (in the form of tea or beer) and as a delicacy, medicine or spice. Ginger is the root stock of the plant Zingiber officinale, and does like turmeric, cardamom and galangal plant belong to Zingiberaceae family. Young ginger roots are juicy and have a very mild taste, which means that they are often pickled in vinegar or sherry as a titbit or just used in the preparation of other foods. Mature ginger roots are much drier and have tough fibers. The juice from old ginger roots has a strong flavor and is often used in Chinese cooking. Cultivation of ginger began in tropical Asia, but has since spread to India, West Africa and the Caribbean.

Green beans
	Green beans contain: Vitamin A Vitamin B9 Vitamin C Vitamin E Vitamin K
Green beans, also known as French beans and Runner beans, are the unripe fruit of any kind of bean, including the yardlong bean, the hyacinth bean, the winged bean, and especially the common bean. Green bean varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods. Haricots verts, French for "green beans," may refer to a longer, thinner type of green bean than the typical, green bean. Beans are low in fat and offer an excellent source of protein, fiber, and complex carbohydrates. They contain over 10 necessary minerals, including phosphorus, calcium and magnesium. These are needed for proper bone health, blood vessel stability and nerve function. Green beans are often steamed, boiled, stir-fried, or baked in casseroles.

Honeydew
	Honeydew contains: Vitamin A Vitamin C
Melons are classified into two main groups, sugar melons and watermelons. In sugar melons (honeydew, cantaloupe melons etc.) the core is in the center. Melons are great thirst quenchers in the heat, due to their high water content. Unlike other melons the honeydew can still ripen and develop flavor after the harvest. Honeydew has a light lemon yellow color and the shape is usually oval, but can also be round. The flesh has a white or light greenish color and may even be a bit transparent. The flavor is mild and sweet with a slight aroma of honey.

Kiwi
	Kiwis contain: Vitamin A Vitamin B1 Vitamin C Vitamin E
The Kiwi is botanically a berry the size of a large egg. The skin is brown and hairy and can be eaten if it is brushed and washed thoroughly. The internal pulp that has a bright green color is interspersed with a mass of small, black seeds. The taste is very aromatic and reminiscent of a mixture of fully ripe gooseberries and strawberries. Kiwi is a good source of vitamin C. The kiwi is sometimes also seen with a yellow flesh, this product is called the gold kiwi, "Hinabelle" or Zespri. It was cultivated in New Zealand and are becoming increasingly popular. The flesh has a sweeter, less acidic flavor resembling a tropical fruit salad.

Lime
	Lime contain: Vitamin B3 Vitamin B5 Vitamin C
Lime has been cultivated for thousands of years and is believed to have originated from northern Southeast Asia. Lime is a citrus fruit closely related to lemon. The rind and pulp have a greenish color. The flesh is sour, but has a distinctive flavor and is milder than lemon. Limes are often used to accent the flavors of foods and beverages. Lime extracts and essential oils are frequently used in perfumes, cleaning products, and aromatherapy.

Mango
	Mangos contain: Vitamin A Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C
The mango is believed to originate from India and has been cultivated there for more than 6000 years. Today it is cultivated in almost all tropical and subtropical countries and there are more than 1000 species. Mango is, along with apples and bananas, among the most consumed fruit in the world. The mango is a stone fruit, which size may vary greatly. The ripe fruit can have both a greenish, yellowish and reddish color. The aromatic flesh is yellow and contains 15-20% sugars. In the midst of the fruit is a great flat, hard stone, that is "integrated" with the flesh, so therefore is must be cut off. The smooth leathery skin is not eaten. A ripe mango should leave a small impression after a slight pressure and have a stronger stronger aroma than an unripe mango. The ripe fruit can have small black spots on the skin, which is not bad, but indicate high sugar content.

Mangosteen
	Mangosteen contains: Vitamin A Vitamin B1 Vitamin B2 Vitamin B6 Vitamin C
Mangosteen is an almost spherical fruit about the size of a large tomato or a small orange. It is approx. 4-7 cm in diameter. In Southeast Asia, the fruit, however, can grow to about 10 cm. At the top of the fruit sits a star-shaped flower-like pattern consisting of 4-8 stigmas. The funny thing is that the number of stigmas corresponds to the number of pieces of fruit inside the fruit. The white fruit pieces or segments inside can be easily plucked out with a spoon or fingers. The largest segments have a seed within them. The minor segments have no seed or only a poorly developed seed. The number of seeds varies between 0 and 3. In any case the entire segment can be consumed with or without seeds. The taste is a perfectly balanced blend of acidity and sweetness, plus a slightly spicy taste. When people have tried to describe the taste, the fruits of pineapple, strawberry, grape, apricot, peach and orange were mentioned. If it all should fit, one would almost say that the fruit tastes like a fruit salad. The shell has a bitter juice that contains approx. 10% tannin (tannic acid). It should definitely not be eaten and if it stains clothes etc., it can be very difficult to remove.

Orange
	Oranges contain: Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C
Orange is a citrus fruit, botanically speaking, a multi-compartment berries with seeds that are surrounded by juice-filled hairs (flesh). Though the orange originated from China it is now widely grown in warm climates worldwide, and the flavours of oranges vary from sweet to sour. The fruit is commonly peeled and eaten fresh, or squeezed for its juice. It is also used in certain recipes as flavouring or a garnish. Most varieties have yellow juice while getting the red juice (blood oranges). You can find many cultivated varieties that have little or no seed. The fruit has a thick yellow rind with a high content of essential (aromatic) oils. The outer-most layer of the rind can be grated or thinly veneered with a tool called a zester, to produce orange zest. Zest is popular in cooking because it contains the oil glands and has a strong flavour similar to the fleshy inner part of the orange. Under the skin is a spongy inner shell has a high content of pectin. The white part of the rind, called thepericarp or albedo and including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.

Papaya
	Papaya contain: Vitamin A Vitamin B1 Vitamin B2 Vitamin B6 Vitamin C
Papaya is believed to originate from Mexico and after the discovery of America the papaya was spread to the rest of the world. Papaya is a large melon-like fruit that is green at first - but then when it ripens becomes more yellow-orange. The flesh color can vary from yellow towards orange or salmon colored. A ripe papaya has a very soft texture and the taste is mild and slightly sweet. Inside the fruit is a cavity, filled with a lot of small gray-black seeds that are edible, but has a very pungent taste. In the tropics the papaya tree is called "the medicine tree" and the fruit is called "the health-melon" because it is rich in vitamins and minerals and has positive effect on the health. It is believed that papaya can cure e.g. heartburn, indigestion and diarrhea. If the fruit is eaten regularly, it has a beneficial effect on cholesterol levels and is thought to prevent cancer, arthritis and liver diseases.

Peach
	Peaches contain: Vitamin A Vitamin B9 Vitamin C
Peaches come from China, but it was earlier believed that it came from Persia (now Iran), of which the Latin name persica (peach). The peach tree can be 5-10 m high and the tree blooms in early spring before the leaves come. The flowers have beautiful red and white colors. Peaches can be perfectly round or oblong in shape. The flavor varies from sweet to slightly acidic. It is slightly hairy and have yellow, juicy and very aromatic flesh. The stone has deep furrows and is firmly stapled to the flesh. Peaches, along with cherries, plums and apricots, are stone fruits (drupes).

Pear
	Pears contain: Vitamin A Vitamin B1 Vitamin B3 Vitamin B6 Vitamin C
The pear is an oval seed fruit with seed cells in fruit flesh. Unripe pears have a white and hard flesh. Ripe pears have a soft and juicy flesh - usually with a very aromatic taste. Pears are always harvested unripe, but ripens within 3-4 days at room temperature. Ripe pears only have a short shelf life. The flesh will turn slightly brown due to a high phenolase content. You should choose pears that are still hard and unripe. Fully ripe pears are very sensitive to pressure, so it is best to ripen them at home. The pear must have a firm texture and be free from shock damage. It must be whole, still have the stem and not showing any signs of shrinking. Pears are sensitive to ethylene and should generally not be stored with fruits that produce this. But if you want to accelerate the ripening process, they can easily be stored in the same bowl as apples.

Peas
	Peas contain: Vitamin A Vitamin B1 Vitamin B3 Vitamin B6 Vitamin B9 Vitamin C
Peas are the immature seeds of the plant Pisum sativum. Peapods are botanically a fruit, since they contain seeds developed from the ovary of a (pea) flower. However, peas are considered to be a vegetable in cooking. Much of production of peas around the world is used for preservation (canned). It is important that peas should be harvested at the right time, so they are not too small or has been tough and mealy. Eventually, two other types of peas have been popular – snow peas and sugar snaps. They are often confused with each other and they lack both the tough membrane which ordinary peas have. That's why the entire pod is edible. Snow peas are flat and they are harvested before the pea swells. While sugar snaps are round with thick fleshy pod walls and picked only when the bellows are filled.

Pineapple
	Pineapple contains: Vitamin B1 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C
Pineapples are characterized by a dry and sometimes spiky skin with dark green petals. The color of the skin on a ripe pineapple varies from greenish-brown to golden brown although the color does not suggest anything about ripeness or juice content of fruit. The flesh is firm and bright yellow with a sweet or sour taste. The fruit weighs about 1-2 kg and has (at ripeness) a nice fragrance and a yellowish color. Consumers of pineapple have claimed that pineapple has benefits for some intestinal disorders, and others believe it serves as a pain reliever.

Plum
	Plums contain: Vitamin A Vitamin B9 Vitamin C
The plum fruit is a juicy stone fruit, which may have a blue-violet, yellow or green skin. There are many varieties and the plum is the second most cultivated fruit in the world, next to the apple. Plums vary in size and shape from oblong to round, and the flavor varies from sweet to sour. It is a juicy fruit and it can be eaten fresh or used for making jam or in other recipes. Plums can also be dried and then they are called prunes.

Pommelo
	Pommelo contains: Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 Vitamin B9 Vitamin C
Pommelo, which is the largest citrus fruit, can be both oval shape and round. They may in rare cases grow to be up to 60 cm in diameter and weigh up to 10 kg. The ripe fruit can be either green or pale yellow in color. The skin is pretty thick, 1-3 cm, and should not be eaten because it has a very bitter taste. But it can be used for marmalade or candied. The pulp is firm and can be either pale yellow or reddish, like grapefruit. The pommelo tastes like a sweet, mild grapefruit and doesn't have the characteristic bitter taste of a grape. Because its large content of vitamins the pommelo has a number of benefits. It can help improve the teeth and gum health, the immune system and it protects from free radicals – just to name a few.

Rambutan
	Rambutans contain: Vitamin A Vitamin C
Rambutan is about the size of a large plum. The ripe fruit has a red shell and is covered with curly, almost bushy long spikes. The spikes are soft and don't prick the skin. When the shell is peeled away, the white, slightly transparent flesh becomes visible. Inside the round ball of flesh there is a large seed. The seed has an outer bark-like tissue that is often stuck to the flesh. This bark-like tissue should preferably not be eaten because it is slightly toxic and does not taste good. Rambutan is rich in vitamin C. It also contains vitamin A, various minerals and some protein. The taste is similar to lychees, but rambutan is more juice filled and it is both sweet and sour. Rambutan can also be used for jams, compotes and as ornamental berries in drinks. It is also used to alleviate the burning taste of spicy food

Raspberry
	Raspberries contain: Vitamin A Vitamin B2 Vitamin B3 Vitamin B9 Vitamin C
The raspberry is small and delicate, but packed with essential nutrients that improve overall health. The flavor is delicate and very aromatic. Wild raspberries are smaller and particularly aromatic. The fruit's shelf life is unfortunately short, and raspberries are especially easily attacked by fungi. The raspberry is very low in calories, thereby making it a low-fat snack rich in a variety of nutrients that boost digestion and immunity. They protect the body against certain illnesses, and aid weight loss. The aggregate fruit structure contributes to its nutritional value, as it increases the proportion of dietary fiber, placing it among plant foods with the highest fiber contents known. Raspberries are a rich source of among others; vitamin C, manganese and dietary fiber. Raspberries rank near the top of all fruits for antioxidant strength.

Soursop
	Soursop contain: Vitamin B1 Vitamin B2 Vitamin C
Soursop is a fruit that with a very sweet and delicious flavor. The fruit is large and grows on a small, fast-growing tree. It is best to pick the fruit before it is fully ripened as it can fall to the grown when fully ripened and be bruised. The fruit is ready for eating when the outside skin has a light green color and it feel slightly soft. The flesh of the fruit consists of an edible white pulp and a core of indigestible black seeds and has a nice acidic-sweet taste. Because the pulp itself is quite fibrous it is widely used for making juice which has now become more popular than the fresh fruit as such. As well as juices the pulp is also used to make candies, sorbets and ice cream flavourings. Soursop has few seedless varieties, but they are rare, and tend to have fibrous flesh. The latest researches shows that soursop as a strong potential anti-cancer treatment.

Spinach
	Spinach contain: Vitamin A Vitamin B2 Vitamin B9 Vitamin C Vitamin E Vitamin H Vitamin K
Spinach is a leaf vegetable which contains oxalic acid that binds calcium, thereby inhibiting the body's absorption of calcium, if consumed in large quantities. Spinach is young green leaves, which can be smooth or wrinkled and has a mild flavor. Spinach originates from Southwest Asia, probably Persia (now Iran). Spinach contains many minerals and has a very high content of A and C vitamin.

Strawberry
	Strawberries contain: Vitamin A Vitamin B3 Vitamin B9 Vitamin C Vitamin E
Strawberries are widely appreciated, mainly for its characteristic aroma but also for its bright red color, and it is consumed in large quantities, either fresh or in prepared foods such as preserves, fruit juice, pies, ice creams, and milk shakes. The fruit is cultivated worldwide. The strawberry is, in technical terms, an aggregate accessory fruit, meaning that the fleshy part is derived not from the plant's ovaries but from thereceptacle that holds the ovaries. Each "seed" on the outside of the fruit is actually one of the ovaries of the flower, with a seed inside it. In both culinary and botanical terms, the entire thing is called a "fruit".

Tomato
	Tomatoes contain: Vitamin A Vitamin B6 Vitamin B9 Vitamin C
The tomato plant is originally from the South American continent. Today tomatoes are grown all over the world, and there are over 60 different varieties, which vary in size, flavor and color, but common for them all is the thin (but strong) skin and the inner small compartments that contains the seeds. The tomato is classified as a fruit, but it is used as a culinary vegetable, and is also commonly considered as one. There are many different varieties that vary both in size and color. For ezample: plum tomatoes, cherry- and yellow and green tomatoes. To get the best taste experience tomatoes should be stored at room temperature. Tomatoes can get wrinkled and dull skin if kept in the refrigerator.

Watermelon
	Watermelons contain: Vitamin A Vitamin B9 Vitamin C
Melons are classified into two main groups, sugar melons and watermelons. In sugar melons are core in the middle, as we know it from honey dew and cantaloups. In watermelons seeds sit in the flesh (if not seedless). Melons are great thirst quencher in the heat, due to their high water content. Melons do not ripen further after harvesting and they also have the highest sugar content right after they have been harvested. Watermelons are usually seen in round shapes, but they can also be cylindrical shape. The color of the skin can vary from solid green to slightly marbled or striped with pale green and dark green shades. The flavor is mild and slightly sweet and has a very low sugar content. The red pulp contains approx. 95% water and small black seeds. Watermelons with yellow pulp are the result of processing. Both the red and yellow melons are available seedless.

Zucchini
	Zucchinis contain: Vitamin A Vitamin B3 Vitamin B6 Vitamin B9 Vitamin C
A popular vegetable – also known as courgette or squash. The green cucumber-like squash is really an unripe fruit of the pumpkin-family (cucurbits). The taste is sweet with discrete nut-like flavour. It is available in both green and yellow color, round and oblong shapes. Some might think that the squash has a too bland taste but you will have a hard time finding another vegetable that can be prepared in so many different ways!

Also called Retinol or Beta Carotene

Vitamin A helps the body:

with bone growth and development
regulate the immune system
build healthy eyes
heal infection
with reproduction
with cell division and specialization

Selected sources of Vitamin A:
Carrots, Spinach, Beets, Apricot, Peach, Strawberry, Mango, Kiwi, Broccoli and Pumpkins

Recommended daily dosage:
1mg for men and women

Also called Thiamine

Vitamin B1 helps the body:

convert food into energy
support normal nerve function
promote normal growth and development
regulate the appetite
reproduction

Selected sources of Vitamin B1:
Blueberries, Green beans, Oranges, Peas and Watermelon

Recommended daily dosage:
Women: 1.1 mg
Men: 1.4 mg
Pregnant & nursing women: 1.6mg

Also called Riboflavin

Vitamin B2 helps the body:

produce of energy from foods
form red blood cells
respitory system
maintain healthy skin, nails and hair growth
regulate growth
in regards to reproduction
heal wounds and generally maintain good health

Selected sources of Vitamin B2:
Avocado, Broccoli, Green beans, Kiwi, Mangos, Peas and Spinach

Recommended daily dosage:
Women: 1.3 mg
Men: 1.7 mg
Pregnant & nursing women: 1.6 mg

Also called Niacin

Vitamin B3 helps the body:

regulate circulation
with hormone production
the digestive and nervous systems
promote healthy skin
lower levels of (bad) cholesterol
convert food into energy

Selected sources of Vitamin B3:
Artichoke, Bananas, Broccoli, Carrots, Corn, Kiwis, Mangos, Peaches, Peas, Potatoes, Strawberries, Watermelon and Zucchini

Recommended daily dosage:
Women: 14 mg
Men: 16 mg
Pregnant & nursing women: 18 mg

Also called Pantothenic Acid

Vitamin B5 exists in almost all foods

Vitamin B5 helps the body:

regulate the metabolism (it is one of the building blocks in the enzyme that is necessary to burn fat, protein and carbohydrates into energy
produce acetylcholine which is an important neurotransmitter in the central nervous system
produce corticosteroid, bile acid, (good) cholesterol and sex hormones

Selected sources of Vitamin B5:
Bananas, Broccoli, Carrots, Corn, Green beans, Orange, Peas and Zucchini

Recommended daily dosage:
Everyone: 4-7mg

Vitamin B6 helps the body:

with the growth of new cells and the functioning of the immune system
converting food into energy
control moods, behavior and sex drive
balance the hormonal changes (for women)
with nervous system functions
prevent skin problems
fight certain heart difficulties

Selected sources of Vitamin B6:
Bananas, Carrots, Kiwi, Mango, Peas, Tomato and Watermelon

Recommended daily dosage:
Women: 1.2 mg
Men: 1.5 mg

Also called Folic Acid

Vitamin B9 helps the body:

produce red blood cells (cells that transport oxygen)
form purines that are part of RNA and DNA (the cell's genetic material)
with cell divisions. Forming red blood cells requires many cell divisions so a folic acid (B9 vitamin) deficiency can cause a lack of red cells (anemia)
with the decomposition of amino acids

Selected sources of Vitamin B9:
Apples, Apricot, Bananas, Bell peppers, Broccoli, Carrots, Corn, Kiwi, Lime, Mango, Oranges, Peach, Peas, Spinach, Strawberries, Tomato and Zucchini

Recommended daily dosage:
Women & men: 300 µg
Women (ages 18-30): 400 µg Pregnant & nursing women: 500 µg

Also called Cyanocobalamin

Vitamin B12 helps the body:

maintain a healthy nervous system
produce red blood cells
break down fatty acids
ensure normal growth

Sources of Vitamin B12:
B12 vitamin has no reliable plant sources but is found in lean meat, dairy products, eggs and fish.

Recommended daily dosage:
Women & men: 2.0 µg
Nursing women: 2.6 µg

Also called Ascorbic acid

Vitamin C helps the body:

form collagen which is important to give structure to bones, cartilage, muscles and blood vessels
maintain bones and teeth
absorb iron
maintain the immune system to protect against viruses and bacteria

Selected sources of Vitamin C:
Bananas, Bell peppers, Blackcurrant, Broccoli, Honey dew, Kiwi, Lime, Oranges, Peas, Strawberries and Tomato

Recommended daily dosage:
Women & men: 75 mg
Pregnant & nursing women: 85 - 100 mg

Vitamin D helps the body:

with normal bone growth and tooth function
absorb calcium and phosphorus
ensure that the immune system is in balance (so it will not "overreact" and try to destroy the body's own cells

Selected sources of Vitamin D:
Vitamin D is found i Avocados but the majority of sources are non-vegetarian like; eggs, oily fish, fatty dairy products.
The body is able to produce the vitamin itself when exposed to sunlight, which is why that is our most important source for vitamin D.

Recommended daily dosage:
Women & men: 7.5 µg
Pregnant, nursing women & elderly people: 10 µg

Vitamin E helps the body:

to protect the body cells
maintain red blood cells
act as a barrier to poisons and diseases that can damage the body
with DNA repairs
to protect eye retines from free radical damage

Selected sources of Vitamin E:
Apples, Banana, Broccoli, Kiwi, Mango, Peas and Spinach

Recommended daily dosage:
Women: 8 mg
Men: 10 mg Pregnant & nursing women: 10-11 mg

Also called Biotin

Vitamin H helps the body:

in metabolism of carbohydrates and synthesis of fats and proteins
produce ures
with the decomposition of amino acids

Selected sources of Vitamin H:
Apples, Carrots, Green beans, Peaches and Spinach

Recommended daily dosage:
Women & men: max. 225 µg

Vitamin K helps the body with:

the production of coagulation proteins
(which means it is responsible for regulating the blood's ability to clot)
also has an important role in the formation of other proteins such as osteokalcin that allows calcium deposition in the bone tissue.

Selected sources of Vitamin K:
Avocado, Broccoli, Cabbage, Grapes, Peas and Spinach
Especially dark green veggies or fruits are some of the best sources.

Recommended daily dosage:
Women: 0.065 mg
Men: 0.08 mg

The Vitamin Widget