Diet Advice About Vitamins in Carbs
Many foods which are rich in carbohydrates
are packed with nutrition. As well as energy, and the main nutrients -
protein and fat - they contain many of the essential dietary micronutrients
like vitamins and trace elements, or minerals,
as well as phytochemicals
- the protective substances found in plant food - plus fiber.
Micronutrients in Carbohydrates
Carbohydrate foods are a rich source of
micronutrients - especially vitamins, required by the body needs for healthy
heart, immunity, healthy hormones, metabolism, healthy enzymes and other
biological functions as well as healthy cell growth and repair. Vitamin
micronutrients found in carbs include:
Vitamin
A
Good Carbohydrate Sources: (Convertable carotenes) Fortified cereals,
green orange & red fruits and vegetables, including carrots, sweet
potato, chili peppers, spinach, kale, spring greens, cantaloupe melon,
mango, cabbage.
Vitamin
B1 (Thiamin)
Good Carb foods sources: bread, oatmeal, sunflower seeds, fruits, vegetables.
Vitamin
B2 (Riboflavin)
Good Carbohydrate foods sources: wholemeal bread, soy beans, broccoli.
Vitamin
B3 (Niacin)
Good Carb food sources: whole wheat bread, fortified cereal, grapenuts,
peanuts, peanut butter, asparagus, almonds, brown rice.
Vitamin
B5 (Pantothenic Acid)
Good Carbohydrate foods sources: whole wheat, alfalfa sprouts, peas, lentils,
mushrooms, brown rice.
Vitamin
B6 (Pyridoxine)
Good Carb food sources: wheatgerm, lentils, fruits (like, banana and prunes).
Vitamin
B12
Good Carbohydrate sources: Not available in carb-rich foods in their natural
state, not even seaweed, but a good source is B12 fortified breakfast
cereal and B12 fortified soy products.
Choline
Good Carb foods sources: wheatgerm, peanut butter and green leafy vegetables.
Inositol
Good Carbohydrate food sources: wheatgerm, lima beans, fruits (like, cantaloupe
melon, grapefruit), molasses, peanuts.
PABA
Good Carbohydrate Sources: whole grain bread, wheatgerm, bran, rice.
Vitamin
C
Good Carb food sources: fruits (like, blackcurrants, citrus fruits, guava,
kiwi fruit, oranges, papaya, rosehips, strawberries) and lightly boiled
or raw vegetables (like, red chili peppers, bell peppers, broccoli, Brussels
sprouts, cauliflower, spring greens).
Vitamin
D
Good Carbohydrate foods sources: fortified breakfast cereals.
Vitamin
E
Good Carb foods sources: wheatgerm, soy beans, almonds, hazelnuts and
sunflower seeds, fruits, avocadoes, sun-dried tomatoes, and leafy green
vegetables.
Vitamin
H (Biotin)
Good Carbohydrate food sources: nuts and fruits.
Vitamin K
Good Carbohydrate foods sources: green tea, dark green leafy vegetables,
skins of fruit and vegetables.
Vitamin P (vitamin C complex)
Good Carbohydrate sources: pith and segment-part of grapefruits, oranges
and lemons; other fruit sources include, blackberries, cherries and rosehips.
Folate
(Folic Acid)
Good Carb food sources: legumes (like, lentils, red kidney beans, black-eyed
peas), and vegetables (like, avocados, beets, broccoli, Brussels sprouts,
cauliflower, spinach and other green leafy vegetables).
Sources include:
Nutritive Value of Food (1991), US Dept of Agriculture
Nutrition Resources About Carbohydrate
Carbs:
RDA and Information
Best Carbs in Diet
Carbohydrates, Diet and Health
Vitamins in Carbs
Minerals/Trace Elements in Carbs
Phytochemicals in Carbs
No Carb Diet
Ketosis
Ketogenic Diet
Carbs, Fat and Diet
Carbs for Breakfast
Carbs, Diet Nutrition and
Calories
Low Carb Diets, Calories
and Weight Loss
Calories, Carbs and Diet
Low Carb Foods - Read Labels
Carb Intake in Diet
Dietary Fat, Cholesterol
and Strokes
Atkins Diet - Health Questions
Atkins Diet and Health
Atkins Diet and Weight Loss
Atkins Diet - Kidneys
and Osteoporosis
Low Carb Diets - Health
Concerns
High Carb Diets and Liver Problems
What is the Glycemic Index
How is Glycemic Index
Measured
GI of Bread, Potatoes,
Rice and Pasta
What Affects Glycemic
Index Values of Carbs
Carbs and the Glycemic Index
Glycemic Index and Weight
Loss
Low Glycemic Index Diets
and Weight Loss
Low Carb Diets and Nutrition
High Protein Diets
to Maintain Weight
Diet Fat and Heart Disease
Carbs, Diet and Cancer
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