*You can click on any of the fruits, seeds, or nut names to see more about them and their NUTritional values.
Description: Also In:
Vitamin A papaya |
Vitamin A comes from plants and animals and is not stored in the body. Beta-Carotene is often termed as pro Vitamin A. Vitamin A helps benefit your vision, tissues, skin, teeth, hair, nails and bones in many ways. | papaya tomatoes peaches |
apricots mango plums |
Vitamin B-1 (Thiamin) brazil nut |
Thiamin is a water soluble vitamin, meaning any excess is excreted and not stored in the body. It is highly beneficial for the nervous system and one’s mental disposition. It helps maintain healthy nerves and improve memory and mental clarity. Thiamin is also necessary to help convert carbohydrates in food to energy. | sunflower seeds sesame seeds peanuts almonds wheat germ brazil nuts cashews |
hazelnuts macadamia nuts pecans pine nuts pistachios walnuts flaxseed |
Vitamin B-2 (Riboflavin) cashew |
People have an increased need for Riboflavin during stressful situations and it is the most common vitamin deficiency. Its primary function is to work with other substances to metabolize carbohydrates, proteins, and fats for energy. It has a profound effect on thyroid hormone production, helps in the production of immune cells to fight infection, and aids in transporting oxygen to cells in the body. | almonds cashews |
hazelnuts |
Vitamin B-6 plum |
One of the more important vitamins, B-6 performs over 100 valuable functions for the body. According to a government survey, only 1/3 of adults and 1/2 of women get enough B-6 in their diet. B-6 helps convert amino acids into serotonin. It helps red blood cells, makes proteins, and manufactures brain chemicals. B-6 is believed to play a vital role in disease prevention and treatment. | bananas plums sunflower seeds wheat germ hazelnuts flaxseed |
cashews hazelnuts peanuts pistachios walnuts black walnuts |
Vitamin C pineapple |
A potent antioxidant that may prevent premature death from heart disease and cancer. A vital protector of cells. Plays a primary role in collagen formation, which is essential for the growth and reparation of tissue cells, gums, blood vessels, teeth, and bones. Due to its mild antihistamine effects, Vitamin C also strengthens immunity and helps to minimize and/or prevent colds. | strawberries raspberries tomatoes peppers |
mango papaya pineapple |
Vitamin E hazelnut |
Vitamin E is a fat soluble vitamin that is stored in the liver. It is a potent antioxidant that help protects cell membranes from free radicals. Its benefits are enhanced when combined with selenium. It helps protect against cancer and cardiovascular disease. Vitamin E helps improve immune function and slows the aging process. | hazelnuts sunflower seeds almonds peanuts |
apricots soybeans wheat germ brazil nuts |
Calcium flaxseed |
Calcium is one of the most abundant minerals on Earth and in the human body. It plays important roles in signaling biochemical processes in cells, controlling muscle contractions, and building bones. Our skeletal system stores 99% of the body’s Calcium while the remaining 1% floats in the blood stream. Calcium is integral in maintaining skeletal strength and providing structure to bones and teeth. It also plays a crucial role in the transmission of nerve impulses, muscle fiber contractions, and coagulation of blood. It is also essential to help heal wounds and maintain healthy cell membranes. | almonds figs |
sesame seeds flaxseed |
Copper peaches |
Copper is the third most abundant trace mineral in the body. Copper serves an important role as a cofactor for enzymes involved in hemoglobin and collagen formation and is involved in incorporating iron into the structure of hemoglobin. Copper works in partnership with iron to make red blood cells and is the major component of the outer coating of nerve fibers and collagen. | peaches plums |
sunflower seeds |
Magnesium pine nuts |
Magnesium is a mineral that is abundantly found in nature. The human body contains about 1 ounce of magnesium comprised mostly in the bones. It is one of the most important anti-aging minerals and aids in the absorption of Calcium and Vitamin C in the body. It helps convert blood sugar into energy and helps to regulate nerve and muscle functions. | peanuts almonds sunflower seeds cashews wheat germ walnuts brazil nuts hazelnuts macadamia nuts pecans |
pine nuts pistachios walnuts black walnuts dates plums pumpkin seeds sesame seeds flaxseed |
Potassium banana |
Potassium is the third most abundant mineral in the body and is located inside muscle cells. Potassium is considered an electrolyte . It assists in muscle contractions and helps maintain the appropriate levels of fluid along with the proper electrolyte balance in cells. It is very important in maintaining a normal heartbeat and heart rhythm. | tomatoes bananas raisins figs plums sunflower seeds |
pistachios apricots peaches pumpkin seeds wheat germ flaxseed |
Phosphorus sunflower seeds |
The second most abundant mineral in the body. Approximately 85% of all phosphorus is found in the bones. The remaining 15% is found in the blood and fluid in and around cells. The main use for phosphorous in the body is to aid in the strengthening of bones and teeth. However, phosphorus is used by almost every cell in the body. It is involved in almost all physiological chemical reactions in the body. | peanuts pine nuts |
sunflower seeds |
Selenium wheat germ |
Selenium is a mineral and important nutrient that helps to fight diseases like heart disease and cancer. Selenium works best when paired with Vitamin E. Selenium is an antioxidant that helps slow down aging by oxidation. Approximately half of the body’s selenium in males is found in the testes and the ducts surrounding the prostate gland. Selenium helps detoxify toxic metals in the body such as mercury and arsenic. | brazil nuts sesame seeds cashews black walnuts |
sunflower seeds wheat germ flaxseed |
Zinc walnut |
Zinc is probably the most versatile mineral in the body. It helps maintain a strong immune system to fight colds and flu, helps to heal wounds, fuels DNA production, and helps create the proper function of the male reproduction system. | sesame seeds wheat germ peanuts pecans cashews sunflower seeds peanuts |
pine nuts walnuts black walnuts pumpkin seeds wheat germ flaxseed |
Iron macadamia nuts |
Iron is one of the most essential minerals needed. It is present in every cell in the human body and is needed for the production of hemoglobin. Deficiencies in iron are common in women. Iron is very important to many immune system functions. | soy beans apricots plums raisins pumpkin seeds sunflower seeds pumpkin seeds cashews hazelnuts |
macadamia nuts pine nuts pistachios walnuts black walnuts peaches sesame seeds wheat germ flaxseed |
Omega-3 soy beans |
Omega-3 is the name given to a group of polyunsaturated fatty acids. Omega-3 is comprised of 3 fatty acids ALA, EPA, and DHA. Scientists have concluded that the best source of these fatty acids is from food. Omega-3 fatty acids play an integral role in cardiovascular health and those who have cardiovascular disease. Omega-3 has also been shown to help lower triglycerides, slightly lower blood pressure, and decrease the growth of plaque in the heart arteries. | walnuts soy beans |
black walnuts |
Vitamin K fig |
Vitamin K is found in plants and is produced in the body in the intestines. Vitamin K is used in the body to help control blood clotting and aids the protein found in the liver that controls the clotting. Vitamin K also plays a role in bone formation and repair. In the intestines, it helps assist in converting glucose to glycogen. | cashews figs peaches |
pears pumpkin seeds |
Manganese pistachio |
Manganese is an antioxidant nutrient that is important in the breakdown of amino acids and the production of energy. Manganese is essential for the metabolism of Vitamin B-1 and E. It is also a catalyst in the breakdown of fats and cholesterol. | almonds brazil nuts hazelnuts macadamia nuts peanuts pecans pine nuts pistachios walnuts black walnuts |
figs pears pineapple bananas sunflower seeds pumpkin seeds sesame seeds wheat germ flaxseed |
Vitamin A is definitely stored in the body. That’s why people who eat too much can literally turn orange. Too much from plants isn’t a bad thing, it just gets stored in the skin, but too much from “active” sources (i.e. liver – where vitamin A happens to be stored) can be a very bad thing.
Nice Blog !!! your the best
Thank you, I’m glad you like it
love the chart!! so much help. you wouldn”t happen have a nutritional value chart for all fruits and greens? Meaning i like the way that nutritional chart explained why your body needs these certain minerals and vitamins etc. Could you please write back and let me no how to find more nutritional charts like this. just let me no the link or blog. thank you. ps love this blog.
I will happily go over my fruit charts this weekend. I know I have them ranked by sugars and fiber content. If I don’t have one already made that I can give you, I will make one. It would be a handy chart to have. Thank you for your question.
I’m shocked that I found this info so eaisly.
Your blog is a very good resource for personal trainers giving menus to their clients.
Thank you. I am very happy to hear that you are using it.
This is a great chart!! I love the information on how the vitamins and minerals are utilized by the body and where they can be found. It almost beats out the charts in health books I’ve read (including those by the ADA)
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Your article was excellent and erduite.
Thanks so much for positing, it’s nice to see every piece of high quality content you post on your blog.
Great article. I’ve always like pistachios
Great list and well written. Knew about the benefits of omega 3, iron and potassium, but not most of the others. Very helpful indeed. Bookmarked your blog!
Wonderful weblog!
I relish, cause I found exactly what I was having a look for. You have ended my four day long hunt! God Bless you man. Have a nice day. Bye
Wooooooooow Thanks for da info
This is a great blog, even though I’m just studying to be a doctor, but this is great! Middle school homework needs this.. thanks a lot of the chart!
Thanks, I’m glad you like it. Feel free to stop by any time
Very interesting info!Perfect just what I was looking for!
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Keep working ,great job!
Love this chart, it’s a great way to see which foods you can include in a diet to reach many of your nutritional needs. Cheers!