Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut Sources	Meat/Protein Sources
10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10	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: Cantaloupes Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash - summer Squash - winter Sweet Potato Swiss Chard	Chestnuts Pecans Pistachios	Cheddar Cheese Cream Cheese Cows Milk Whipping Cream Eggs Tuna Goat Milk Goat Cheese Sour Cream
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.	Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato	Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cows Milk Catfish Herring Salmon Tuna Goat Milk Pork Soy Beans Soy Milk Lowfat Yogurt Roast Duck Bacon Pork Sausage Ground Chicken
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.	Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Spirulina Squash - winter Sweet Potato Swiss Chard	Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cheddar Cheese Cottage Cheese Chicken (dark meat) Eggs Caviar Herring Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Lamb Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Yogurt Sour Cream Turkey Leg Lowfat Yogurt Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken
16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per COURTESY:-http://www.healthalternatives2000.com/vitamins-nutrition-chart.html IF YOU WANT TO KNOW MORE.	Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.	Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash - winter Sweet Potato	Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Chicken Breast Chicken (dark meat) Anchovies Catfish Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Turkey Breast Turkey Bacon Veal Turkey Leg Hot Dog (Turkey) Roast Duck Hamburger Bacon Pork Sausage Beef Sausage Ground Turkey Ground Chicken