Immunity Boosting Food for Kids - 10 Ways to Improve the Immune System with Diet
There are a lot of myths about disease prevention and diet and about how vitamins and supplements can be used to boost the immune system so that you an your kids won't get as many infections. However research has shown that you can't do better than the peak levels.
There is a threshold level of vitamins, nutrients, minerals need to support the immune system and there are no benefits from exceeding these levels.
If you eat too many carrots you can get cirrhosis of the liver and there are a number of other problems associated with excess vitamin intake. There are also many things you can do to avoid exposure to infections which is another weapon for fighting diseases and infections ( See: How Infections Spread in the Workplace - Sites, Causes, Prevention Strategies ).
Getting kids to eat the right types of foods (vegetables) in adequate quantities is a problem that all parents face ( See:Healthy Foods for Kids | How to Get Children to Eat Vegetables ).
People get sick because of exposure to pathogens such as the cold and flu viruses, allergies, which oddly may be caused by an over-stimulated immune system or through vitamin deficiencies. Getting cold and wet and other behaviours may contribute to the risk that the infections will take hold, but the infectious agents must be hanging around ready to pounce.
Good nutrition, rather than supplements provides the foundation for a fully working and robust immune system. More parents believe that kids that have poor diets (not enough fruit and vegetables) are more prone to infections, and are more likely to be sicker for longer. There is a lot of information about the association between the vitamins and nutrients the immune system needs to remain working at its peak. This list of essential nutrients includes zinc, iron, vitamin E, calcium, vitamin A, vitamin C, vitamin D, selenium and a wide range phytochemicals (plant chemicals in coloured vegetables and fruit). Given that no one food has all of these is the right proportions there is no one 'magic' single food that can sustain the immune system ( or probably one 'magic' pill either). Rather a basket-load of different nutritious foods will be needed. This also means that there are 'many ways to skin a cat' if your child doesn't like oranges you can keep their vitamin C levels up by getting them to eat kiwi fruit or strawberries both of which are rich sources of this vitamin.
Nevertheless you can classify foods into the 'Good, the Bad and the Ugly' in terms of their suitability for providing for the needs of the immune system. Some foods provide good opportunities for providing what your kids need and are generally acceptable in term of getting your kids to eat them.
1. Carrots - the humble carrots one of the richest natural sources of beta-carotene, a natural antioxidant that is also a pre-cursor for vitamin A synthesis in the body. You can use carrot sticks as sticks for dips, snacks or add finely grated carrot to pasta sauce, or add carrot slices to stews.
2. Onions, leeks and garlic - are members of the same family of vegetables that are a source of potassium, vitamin C, dietary fibre and folic acid (see the full details in the list below). They also rich in iron and calcium and have a relatively high protein content. Onions were used by the ancient mariners to prevent scurvy, caused by vitamin C deficiency, in sailors on long voyages. These vegetables also contain the antioxidant quercetin which is antibiotic and anti-viral, which is not destroyed by cooking. Leeks and onions can be added to homemade potato soup. Finely mashed onion and garlic can be added to pasta sauce.
3. Avocado - is rich in vitamin E and many kids will eat it in a variety of ways although not as high in vitamin E as many nuts, seeds, broccoli and wheat it is eaten raw. This important because vitamin E can be destroyed by cooking or storing of foods.
4. Dark Leafy Greens - including water cress, spinach, Asian greens and cabbage. These foods represent a real challenge to many parents whose kids refuse to eat them. It requires a little lateral and creative thinking. Things like green soup or finely shredded greens added. Perseverance often works with older kids - remember that kids may have to try something 20 times before starting to 'like' or accept them.
5. Cauliflower - is another challenge for parents. It is often neglected in favour of broccoli its greener cousin. However some kids will eat cauliflower but not broccoli. Cauliflower is rich in phytochemicals as well as B group vitamins and fibre.
6. Beans, lentils, dhal, chickpeas and other legumes - are rich in soluble fibre, vegetable protein and slow-release starch. They also provide an array of nutrients and vitamins.
7. Nuts and seeds - are nutritional powerhouses and if you can avoid any allergy issues, should be used frequently in a variety of ways. Sprinkle oven-roasted nuts over porridge or cereal at breakfast. Provide mixtures of nuts, dried fruit, seeds and pieces of dark chocolate as snacks throughout the day.
8. Kiwi fruit - are a fabulous food that most kids like and find their appearance interesting. They are extremely rich in vitamin C content, rating second to guava in terms of concentration. Many kids will eat them with a spoon if cut in half. They can also be peeled and added to salads and desserts.
9. Probiotics - there is a growing body of research that suggests that children whose internal bacteria are boosted with good quality probiotic supplements have fewer respiratory infections that last for a shorter period of time. You can use a probiotic yoghurt if you don't want to use a supplement.
10. Turkey leg - most kids love poultry and its worth considering turkey, especially the brown meat that has more iron and zinc than turkey breast. Turkey meat is also rich in selenium, a range of B group vitamins and many other nutrients.
Listed below is a very comprehensive guide to the vitamins and minerals in most of the common foods that are good for supporting the immune system.
Summary of Vitamins and Nutrients in Foods for Boosting Immunity in Kids
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Almonds About 25 nuts 6.0 gm protein 163 calories 3.5 gm of fiber |
Potassium - 200 mg Phosphorus - 137 mg Calcium - 75 mg Magnesium - 76 mg Iron - 1.05 mg Selenium - 0.7 mcg Zinc - 0.87 mg Manganese - 0.648 mg Copper - 0.282 mg |
Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.287 mg Niacin - 0.96 mg Folate - 14 mcg Pantothenic Acid - 0.133 mg Vitamin B6 - 0.041 mg Vitamin E - 7.43 mg |
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Avocado One medium 4.0 gm of protein 322 calories 13.5 gm of fiber |
Potassium - 975 mg Phosphorus - 105 mg Magnesium - 58 mg Calcium - 24 mg Sodium - 14 mg Iron - 1.11 mg Selenium - 0.8 mcg Manganese - 0.285 mg Copper - 0.382 mg Zinc - 1.29 mg |
Vitamin A - 293 IU Vitamin C - 20.1 mg Vitamin B1 (thiamine) - 0.135 mg Vitamin B2 (riboflavin) - 0.261 mg Niacin - 3_493 mg Folate - 163 mcg Pantothenic Acid - 2.792 mg Vitamin B6 - 0 .517 mg Vitamin E - 4.16 mg Vitamin K - 42.2 mcg |
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Black Beans 100 gm 132 calories 8.7 gm of fiber |
Potassium - 355 mg Phosphorus - 140 mg Calcium - 27 mg Magnesium - 70 mg Iron - 2.1 mg Sodium - 1 mg Manganese - 0.444 mg Zinc - 1.12 mg Copper - 0.209 mg Selenium - 1.2 mcg |
Vitamin B1 (thiamine) – 0.244 mg Vitamin B2 (riboflavin) - 0.059 mg Niacin - 0.505 mg Pantothenic Acid - 0.242 mg Vitamin B6 - 0.069 mg Folate - 149 mcg Vitamin A - 6 IU |
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Black Eye Peas 100 gm 7.7 gm protein 116 calories 6.5 gm of fiber |
Potassium - 278 mg Phosphorus - 156 mg Calcium - 24 mg Magnesium - 53 mg Iron - 2.51 mg Sodium - 4 mg Manganese - 0.475 mg Zinc - 1.29 mg Copper - 0.268 mg Selenium - 2.5 mcg |
Vitamin B1 (thiamine) - 0.202 mg Vitamin B2 (riboflavin) - 0.055 mg Niacin - 0.495 mg Pantothenic Acid - 0.411 mg Vitamin B6 - 0.1 mg Folate - 208 mcg Vitamin A - 15 IU Vitamin E - 0.28 mg Vitamin K - 1.7 mcg |
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Bok Choy One cup |
Potassium - 631 mg Iron - 1.77 mg Zinc - 0.29 mg Copper - 0.032 mg |
Vitamin C - 44.2 mg Niacin - 0.728 mg Vitamin B1 (thiamine) - 0.054 mg Vitamin B6 - 0.282 mg Folate - 70 mcg Vitamin A - 7223 IU Vitamin E - 0.15 mg Vitamin K - 57.8 mcg |
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Brazil Nuts 6 whole nuts (1 ounce) 4.0 gm of protein 186 calories 2.1 gm of fiber |
Potassium - 187 mg Phosphorus - 206 mg Calcium - 45 mg Iron - 0.69 mg Sodium - 1 mg Copper - 0.494 mg |
Vitamin C - 0 2 mg Vitamin B1 (thiamine) - 0.175 mg Vitamin B2 (riboflavin) - 0.01 mg Niacin - 0.084 mg Vitamin B6 - 0.029 mg Vitamin E - 1.62 mg |
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Broad Beans 100 gm 7 6 gm of protein 110 calories 54 gm of fiber |
Potassium - 268 mg Iron - 1.5 mg Sodium - 5 mg Copper - 0.259 mg |
Vitamin C - 0.3 mg Vitamin B1 (thiamine) - 0.097 mg Vitamin B2 (riboflavin) - 0.089 mg Niacin - 0.711 mg
Vitamin B6 - 0.072 mg Vitamin A - 15 IU Vitamin E - 0.02 mg |
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Broccoli Half a cup 1.86 gm protein 2.6 gm fiber |
Potassium - 229 mg Sodium - 32 mg Magnesium - 16 mg Iron - 0.52 mg Zinc - 0.35 mg Copper - 0.048 mg |
Vitamin A - 1207 IU Vitamin C - 50.6 mg Niacin - 0.431 mg Vitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.096 mg Vitamin B6 - 0.156 mg Pantothenic Acid - 0.48 mg Folate - 84 mcg Vitamin K - 110 mcg Vitamin E - 1.13 mg |
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Brussels Sprouts One cup |
Potassium - 495 mg Iron - 1.87 mg Zinc - 0.51 mg Copper - 0.129 mg |
Vitamin C - 96.7 mg Niacin - 0.947 mg Vitamin B1 (thiamine) - 0.167 mg Vitamin B2 (riboflavin) - 0 125 mg Pantothenic Acid - 0.393 mg Vitamin B6 - 0.278 mg Folate - 94 mcg Vitamin A - 1209 IU Vitamin E - 0.67 mg Vitamin K - 218.9 mcg |
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Cabbage One half cup 1.4 gm of fiber |
Potassium - 147 mg Iron - 0.13 mg Sodium - 6 mg Zinc - 0.15 mg Copper - 0.013 mg |
Vitamin C - 28.1 mg Niacin - 0.186 mg Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.029 mg Vitamin B6 - 0.084 mg Folate - 22 mcg Pantothenic Acid - 0.13 mg Vitamin A - 60 IU Vitamin K - 81.5 mcg Vitamin E - 0.11 mg |
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Carrots
27 calories 2.3 gm fiber |
Potassium - 183 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Sodium - 5 mg Zinc - 0.3 mg Selenium - 0.2 mcg |
Vitamin A - 13286 IU Vitamin C - 2.8 mg Vitamin B2 (riboflavin) - 0.034 mg Niacin - 0.503 mg Vitamin B6 - 0.119 mg Vitamin E - 0.8 mg |
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Carrots Half a cup 0.6 gm protein 27 calories 23 gm fiber |
Potassium - 183 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Iron - 0.27 mg Sodium - 5 mg Zinc - 0.3 mg Copper - 0.052 mg |
Vitamin A - 13286 IU Vitamin B1 (thiamine) - 0.051 mg Vitamin B2 (riboflavin) - 0.034 mg Niacin - 0.503 mg Folate - 11 mcg Vitamin B6 - 0.119 mg |
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Cauliflower Half a cup 1.1 gm protein 14 calories 1.4 gm fiber |
Potassium - 88 mg Iron - 0.2 mg Magnesium - 6 mg Zinc - 0.11 mg Copper - 0.011 mg |
Vitamin C - 27.5 mg Niacin - 0.254 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.032 mg Folate - 27 mcg Vitamin B6 - 0.107 mg Vitamin A - 7 IU Vitamin K - 8.6 mcg |
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Celery One cup 1.3 gm protein 27 calories 2.4 gm of fiber |
Potassium - 426 mg Iron - 0.63 mg Sodium - 136 mg Zinc - 0.21 mg Copper - 0.054 mg |
Vitamin C - 9.2 mg Niacin - 0.479 mg Vitamin B1 (thiamine) - 0.064 mg Vitamin B2 (riboflavin) - 0.07 mg Vitamin B6 - 0.129 mg Vitamin A - 782 IU Vitamin K - 56.7 mcg |
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Chestnuts Ten nuts 2.66 gm protein 206 calories 4.3 gm fiber |
Potassium - 497 mg Iron - 0.76 mg Sodium - 2 mg Copper - 0.426 mg |
Vitamin C - 21.8 mg Vitamin B2 (riboflavin) - 0.147 mg Niacin - 1.127 mg Vitamin B6 - 0.417 mg Vitamin A - 20 IU Vitamin E - 0.42 mg |
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Chicken (dark meat) 100 gm 26.0 gm of protein 253 calories 15.78 gm of fat |
Potassium - 220 mg Iron - 1.36 mg Sodium - 87 mg Copper - 0.077 mg |
Vitamin A - 201 IU Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.21 mg Niacin - 6.359 mg Vitamin B12 - 0.29 mcg |
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Chicken Breast 100 gm 29.8 gm of protein 197 calories 7.78 gm of fat |
Potassium - 245 mg Iron - 1.07 mg Sodium - 71 mg Copper - 0.05 mg |
Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.119 mg Niacin -12.71 mg Vitamin B6 - 0.56 mg Vitamin B12 - 0.32 mcg Vitamin E - 0.27 mg |
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Chinese broccoli One cup 1 gm protein 19 calories 22 gm of fiber |
Potassium - 230 mg Iron - 0.49 mg Sodium - 6 mg Zinc - 0.34 mg Copper - 0.054 mg |
Vitamin C - 24.8 mg Niacin - 0.385 mg Vitamin B1 (thiamine) - 0.084 mg Vitamin B2 (riboflavin) - 0.128 mg Vitamin B6 - 0.062 mg Vitamin A - 1441 IU |
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Chinese cabbage One cup 1.8 gm protein 17 calories 2 gm of fiber |
Potassium - 268 mg Iron - 0.36 mg Sodium - 11 mg Zinc - 0.21 mg Copper - 0.035 mg |
Vitamin C - 18.8 mg Niacin - 0.595 mg Vitamin B1 (thiamine) - 0.052 mg Vitamin B2 (riboflavin) - 0.052 mg Vitamin 136 - 0.0211 mg Vitamin A - 1151 IU |
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Coconut One cup 2.7 gm of protein 283 calories 7.2 gm of fiber |
Potassium - 285 mg Iron - 1.94 mg Sodium -16 mg Zinc - 0.88 mg Copper - 0.348 mg |
Vitamin C - 2.6 mg Vitamin B1 (thiamine) - 0.053 mg Vitamin B2 (riboflavin) - 0.016 mg Niacin - 0.432 mg Vitamin B6 - 0.043 mg Vitamin E - 0.19 mg |
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Corn One large 4 gm protein 113 calories 2.8 gm fiber |
Potassium - 257 mg Selenium - 0.2 mg Iron - 0.53 mg Zinc - 0.73 mg Copper - 0.058 mg |
Vitamin C - 6.5 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.11 mg Vitamin B2 (riboflavin) - 0.067 mg Vitamin B6 - 0.164 mg Vitamin A - 310 IU Vitamin K - 0.5 mcg |
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Cucumber Half a cup 0.3 gm protein 8 calories 0.3 gm fiber |
Potassium - 76 mg Calcium - 8 mg Iron - 0.15 mg Zinc - 0.1 mg Copper - 0.021 mg |
Vitamin C - 1.5 mg Niacin - 0.051 mg Vitamin B1 (thiamine) - 0.014 mg Vitamin B2 (riboflavin) - 0.017 mg Vitamin B6 - 0.021 mg Vitamin A - 55 IU Vitamin K - 8.5 mcg |
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Flax Seed One tablespoon 1.88 gm of protein 55 calories 2.8 gm of fiber |
Potassium - 84 mg Iron - 0.59 mg Sodium - 3 mg Copper - 0.126 mg |
Vitamin C 0.1 mg Vitamin B1 (thiamine) - 0.169 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.317 mg Vitamin B6 - 0.049 mg Vitamin E - 0.03 mg |
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French Beans One cup 12.5 gm protein 228 calories 17 gm of fiber |
Potassium - 655 mg Iron - 1.91 mg Sodium - 11 mg Zinc - 1.13 mg Copper - 0.204 mg |
Vitamin C - 2.1 mg Niacin - 0.966 mg Vitamin B1 (thiamine) - 0.23 mg Vitamin B2 (riboflavin) - 0.11 mg Vitamin B6 - 0.186 mg Vitamin A - 5 IU |
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Green Pepper One small |
Potassium - 130 mg Iron - 0.25 mg Sodium - 2 mg Zinc - 0.1 mg Copper - 0.049 mg |
Vitamin C - 59.5 mg Niacin - 0.355 mg Vitamin B1 (thiamine) - 0.042 mg Vitamin B2 (riboflavin) - 0.021 mg Vitamin B6 - 0.166 mg Folate - 7 mcg Pantothenic Acid - 0.073 mg Vitamin A - 274 IU Vitamin K - 5.5 mcg |
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Hazelnuts 21 nuts (1 ounce) 4.2 gm of protein 178 calories 2.7 gm of fiber |
Potassium - 193 mg Iron - 1.33 mg Manganese - 1.751 mg Copper - 0.489 mg |
Vitamin C - 1.8 mg Vitamin B1 (thiamine) - 0.182 mg Vitamin B2 (riboflavin) - 0.032 mg Niacin - 0.51 mg Vitamin B6 - 0.16 mg Vitamin A - 6 IU Vitamin E - 4.26 mg |
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Kale One cup |
Potassium - 296 mg Iron - 1.17 mg Sodium - 30 mg Zinc - 0.31 mg Copper - 0.203 mg |
Vitamin A - 17,707 IU Vitamin C - 53.3 mg Niacin - 0.65 mg Vitamin B1 (thiamine) - 0.069 mg Vitamin B2 (riboflavin) - 0.091 mg Vitamin B6 - 0.179 mg Folate - 17 mcg Pantothenic Acid - 0.064 mg Vitamin E - 1.1 mg |
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Kidney Beans 100 gm 81 gm of protein 127 calories 7.3 gm of fiber |
Potassium - 403 mg Iron - 2.94 mg Sodium - 2 mg Copper - 0.242 mg |
Vitamin C - 1.2 mg Vitamin B1 (thiamine) - 0.216 mg Vitamin B2 (riboflavin) - 0.058 mg Niacin - 0.578 mg Vitamin B6 - 0.12 mg Vitamin E - 0.03 mg |
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Kiwi Fruit One medium 0.8 gm protein 42 calories 2.1 gm of fiber |
Potassium - 215 mg Sodium - 2 mg Iron - 0.21 mg Selenium - 0.1 mcg Zinc - 0.1 mg |
Vitamin A - 60 IU Vitamin B1 (thiamine) - 0.019 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.235 mg Folate - 17 mcg Vitamin B6 - 0.043 mg Vitamin E - 1.01 mg |
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Leek One Leek |
Potassium - 108 mg Iron - 1.36 mg Sodium - 12 mg Zinc - 0.07 mg Copper - 0.077 mg |
Vitamin C - 5.2 mg Niacin - 0.248 mg Vitamin B1 (thiamine) - 0.032 mg Vitamin B2 (riboflavin) - 0.025 mg Vitamin B6 - 0.14 mg Folate - 30 mcg Pantothenic Acid - 0.089 mg Vitamin A - 1007 IU Vitamin K - 31.5 mcg Vitamin E - 0.62 mg |
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Lemon One lemon 0.92 gm protein 24 calories 2.4 gm of fiber |
Potassium - 116 mg Sodium - 2 mg Iron - 0.5 mg Selenium - 0.3 mcg Zinc - 0.05 mg |
Vitamin A -18 IU Vitamin B1 (thiamine) - 0.034 mg Vitamin B2 (riboflavin) - 0.017 mg Niacin - 0.084 mg Folate - 9 mcg Vitamin B6 - 0.067 mg |
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Lima Beans One cup |
Potassium - 955 mg Selenium - 8.5 mg Iron - 4.49 mg Sodium - 4 mg Zinc -1.79 mg Manganese - 0.97 mg |
Pantothenic Acid - 0.793 mg Vitamin B1 (thiamine) - 0.303 mg Vitamin B2 (riboflavin) - 0.103 mg Vitamin B6 - 0.303 mg Folate - 156 mcg Vitamin K - 3.8 mcg Vitamin E - 0.34 mg |
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Lime One lime 0.5 gm of protein 20 calories 1.9 gm of fiber |
Potassium - 68 mg Sodium - 1 mg Iron - 0.4 mg Selenium - 0.3 mcg Zinc - 0.07 mg |
Vitamin A - 34 IU Vitamin B1 (thiamine) - 0.02 mg Vitamin B2 (riboflavin) - 0.013 mg Niacin - 0.134 mg Folate - 5 mcg Vitamin B6 - 0.029 mg |
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Mung Beans 100 gm 7.0 gm of protein 105 calories 7.6 gm of fiber |
Potassium - 266 mg Iron - 1.4 mg Sodium - 2 mg Copper - 0.156 mg |
Vitamin B1 (thiamine) - 0.164 mg Vitamin B2 (riboflavin) - 0.061 mg Niacin - 0.577 mg Vitamin B6 - 0.067 mg Vitamin A - 24 IU Vitamin E - 0.15 mg |
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Mushroom Half a cup 1.1 gm of protein 8 calories 0.3 gm of fiber |
Potassium - 111 mg Calcium - 1 mg Iron - 0.17 mg Sodium - 2 mg Zinc - 0.18 mg Copper - 0.111 mg |
Vitamin D - 2 IU Niacin - 1.262 mg Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.141 mg Vitamin B6 - 0.036 mg Folate - 6 mcg |
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Navy Beans 100 gm 8.23 gm proteins 140 calories 10.5 gm of fiber |
Potassium - 389 mg Iron - 2.36 mg Manganese - 0 527 mg Zinc - 1.03 mg Copper - 0.21 mg |
Vitamin C - 0.9 mg Vitamin B1 (thiamine) - 0.237 mg Vitamin B2 (riboflavin) - 0.066 mg Niacin - 0.649 mg Vitamin B6 - 0.138 mg Vitamin E - 0.01 mg |
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Okra One Cup 3 gm protein 35 calories 4 gm of fiber |
Potassium - 216 mg Iron - 0.45 mg Sodium - 10 mg Zinc - 0.69 mg Copper - 0.136 mg |
Vitamin C - 26.1 mg Vitamin B1 (thiamine) - 0211 mg Vitamin B2 (riboflavin) - 0.088 mg Vitamin B6 - 0.299 mg Vitamin A - 453 IU Vitamin K - 64 mcg |
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Onions One small 0.8 gm protein 26 calories 0.8 gm of fiber |
Potassium - 100 mg Iron - 0.14 mg Magnesium - 7 mg Zinc - 0.13 mg Copper - 0.04 mg |
Vitamin C - 3.1 mg Niacin - 0.099 mg Vitamin 01 (thiamine) - 0.025 mg Vitamin B2 (riboflavin) - 0.014 mg Vitamin B6 - 0.077 mg Folate - 9 mcg Vitamin A - 1 IU Vitamin K - 0.3 mcg |
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Orange One medium 1.2 gm of protein 62 calories 3.1 gm of fiber |
Potassium - 237 mg Phosphorus - 18 mg Calcium - 52 mg Iron - 0.13 mg Selenium - 0.7 mcg Manganese - 0.033 mg Copper - 0.059 mg Zinc - 0.09 mg |
Vitamin A - 295 IU Vitamin B1 (thiamine) - 0.114 mg Vitamin B2 (riboflavin) - 0.052 mg Niacin - 0.369 mg Folate - 39 mcg Pantothenic Acid - 0.328 mg Vitamin B6 - 0.079 mg Vitamin C - 69.7 mg Vitamin E - 0.24 mg |
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Papaya One cup 0.9 gm of protein 55 calories 2.5 gm of fiber |
Potassium - 360 mg Sodium - 4 mg Iron - 0.14 mg Selenium - 0.8 mcg Zinc - 0 1 mg Manganese - 0.015 mg |
Vitamin A - 1532 IU Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.473 mg Folate - 53 mcg Vitamin B6 - 0.027 mg |
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Peach One medium 1.4 gm of protein 58 calories 2.2 gm of fiber |
Potassium - 285 mg Iron - 0.38 mg Selenium - 0.1 mcg Zinc - 0.26 mg |
Vitamin A - 489 IU Vitamin B1 (thiamine) - 0.036 mg Vitamin B2 (riboflavin) - 0.047 mg Niacin - 1.209 mg Folate - 6 mcg Vitamin B6 - 0.037 mg Vitamin E - 1.09 mg |
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Pear One medium 0.7 gm of protein 103 calories 5.5 gm of fiber |
Potassium - 212 mg Sodium - 2 mg Iron - 0.3 mg Selenium 0.2 mcg Zinc - 0.18 mg |
Vitamin A - 41 IU Vitamin B1 (thiamine) - 0.021 mg Vitamin B2 (riboflavin) - 0.045 mg Niacin - 0.279 mg Folate - 12 mcg Vitamin B6 - 0.05 mg Vitamin E - 0.21 mg |
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Peas One cup 8.6 gm of protein 134 calories 8.8 gm of fiber |
Potassium - 434 mg Calcium - 43 mg Sodium - 5 mg Selenium - 3.0 mg Iron - 2.46 mg Zinc - 1.9 mg Manganese - 0.84 mg Copper - 0.277 mg |
Vitamin A - 1282 IU Vitamin C - 22.7 mg Niacin - 3.234 mg Folate - 101 mcg Vitamin B1 (thiamine) - 0.414 mg Vitamin B2 (riboflavin) - 0.238 mg Vitamin B6 - 0.346 mg Vitamin K - 41.4 mcg Vitamin E - 0.22 mg |
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Split Peas 100 gm 8.34 gm protein 118 calories 8.3 gm of fiber |
Potassium - 362 mg Iron - 1.29 mg Sodium - 2 mg Copper - 0.181 mg |
Vitamin C - 0.4 mg Vitamin B1 (thiamine) - 0.19 mg Vitamin B2 (riboflavin) - 0.056 mg Niacin - 0.89 mg Vitamin B6 - 0.048 mg Vitamin A - 7 IU Vitamin E - 0.03 mg |
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Turkey Breast 100 gm 28.7 gm of protein 189 calories 7.41 gm of fat |
Potassium - 288 mg Sodium - 63 mg Zinc - 2.03 mg Copper - 0.047 mg |
Vitamin B1 (thiamine) - 0.057 mg Vitamin B2 (riboflavin) - 0.131 mg Niacin - 6.365 mg Vitamin B6 - 0.48 mg Vitamin B12 - 0.36 mcg |
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Turkey Leg 100 gm 27.9 gm of protein 208 calories 9.82 gm of fat |
Potassium - 280 mg Iron - 2.3 mg Sodium - 77 mg Copper - 0.154 mg |
Vitamin B1 (thiamine) - 0.06 mg Vitamin B2 (riboflavin) - 0.241 mg Niacin - 3.561 mg Vitamin B6 - 0.33 mg Vitamin B12 - 0.36 mcg |
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White Beans 100 gm 9.0 gm protein 142 calories 10.4 gm of fiber |
Potassium - 463 mg Iron - 2.84 mg Manganese - 0.51 mg Zinc - 1.09 mg Copper - 0.149 mg |
Vitamin B1 (thiamine) - 0.236 mg Vitamin B2 (riboflavin) - 0.059 mg Niacin - 0.272 mg Vitamin B6 - 0.127 mg |
