The Captains Lady
Old World Energy Wellness for Highly Sensitive Women!
Vitamin Food Sources
The suggested dosages listed below are daily totals. They are the combined totals of the food you eat and any supplements you might be taking.
The dosage amounts are deemed safe for most healthy, adult individuals. These dosages do not apply to children, those individuals who are suffering disease, or those under the care of a physician or therapist. They are meant only as a guideline for 'do-it-yourselfers'.
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Vitamin A 2,500-8,000 mg per day.
Pumpkin, canned
Red pepper
Sweet potato
Winter and Butternut squash, baked or broiled.
Cantaloupe
Enriched bran or wheat flakes
Carrots
Swordfish
Spinach
Mangoes
Yams
Tuna
Turnip
Beet greens
Fish
Eggs
B1 Thiamine - 25-300 mg per day.
Rice bran
Pork
Beef
Ham
Fresh peas
Beans
Breads
Wheat germ
Oranges
Enriched pastas
Cereals
B2 - Riboflavin - 25-300 mg per day
Poultry
Fish
Fortified grains
Cereals
Broccoli
Turnip greens
Asparagus
Yogurt
Milk
Cheese
B3 - Niacin - 25-300 mg per day
Chicken breast
Tuna
Veal
Beef liver
Brewers yeast
Broccoli
Carrots
Cheese
Cornflower
Dandelion greens
Dates
Eggs
Fish
Pork
Milk
Potatoes
Peanuts
Tomatoes
B6 (Pyridoxine) - RDA is set at 2 mg per day, at the very least. If we do not get enough B6, we cannot absorb B12.
Poultry, light meat (Chicken, Turkey, etc.)
Free range eggs
Crab meat
Bananas
Artichokes
Tomato paste
Sweet potatoes
Sunflower seeds
Pork chop, medium or slice of loin
Tuna, sole, sardines, cod, mackerel or haddock
Beef
Brewers yeast
Wheat germ
Oats
Avocado
Brown rice
Cabbage
Dried fruit
Molasses
B9 - Folic Acid - 400-1200 mcg per day.
Pinto beans
Navy beans
Asparagus
Lima beans
Artichokes
Soybeans
Peanut butter
Brussels sprouts
Apple, medium
Black-eyed peas
Avocado
Sunflower seeds
Spinach, boiled
Broccoli
Bananas
Oranges
Chicken Liver
Beef liver
Wheat germ
B12 - Cyanocobalamin -25-500 mg per day
Salmon
Tuna
Sole
Haddock
Cod
Herring
Oysters (cooked)
Clams
Kings crab
Yogurt
Lean beef
Ham
Lamb, chops, leg or shoulder
Macaroni and cheese
Enriched Bran or Wheat flakes Eggs
Camenbert
Gorgonzola cheese
Blue cheese
Milk
Liver
Supplementing with a 50 mg - 100 mg B Complex should be fine for most people who are not sure they are getting enough of the Bs.
Vitamin C 60 mg per day. Not more than 5000 mg in divided doses.
Oranges/Orange juice
Honeydew or Watermelon
Red bell and green bell peppers
Broccoli, fresh or frozen
Papaya
Brussels sprouts
Strawberries
Cantaloupe
Mangos
Onions
Dandelion greens
Radishes
Asparagus
Avocados
Pineapple
Watercress
Collard greens
Kale
Kiwi
Lemons
Pink grapefruit
Calcium (with Magnesium and vitamin D) 1000-1500 mg per day.
Yogurt, plain, low-fat
Ice cream (not recommended unless all natural)
Parmesan cheese
Tofu
Macaroni and cheese
Spinach
Eggnog
Cheddar cheese (and most other cheese)
Soymilk
Kale
Milk
Pink Salmon, Tuna and Sardines (canned is OK).
Swiss cheese
Goats milk
Chromium - 200-600 mcg per day. (If you are Hypoglycemic or Diabetic, consult your doctor.)
Brewers yeast
Oysters
Liver
Whole grains
Bran cereal
Potatoes
Vitamin D 400 per day. No more than 800 units.)
Atlantic Mackerel and Cod
Egg
Sardines
Salmon
Mushroom
Herring
Liver
Cod liver oil
Evaporated milk
Corn flakes
Milk (fortified)
Raisin bran
Granola
Vitamin E 200 units per day. No more than 800 units.
Almonds
Apple
Hazelnuts
Peanut butter
Sweet potato
Avocado
Wheat germ
Mango
Corn oil
Sunflower seeds
Spinach
Asparagus
Nut and Vegetable oils (Soybean, Corn and Safflower)
Green vegetables
Whole grain products
Wheat germ
Fiber...That "F" Word.
You should be getting 35 grams of Fiber per day. You can get your Fiber needs from your foods or by adding Fiber supplements such as Metamucil (as directed on the label). You may also use Psyllium Seed the following way:
Grind 1 heaping teaspoon of Psyllium seeds (unsweetened), twice per day (1/2 hour before breakfast and again before bed) and take with a full 8 oz. glass of water. I suggest grinding as some individuals may have trouble with digesting small seeds.
Protein shakes can be used as one meal replacement per day. Make sure you are using a good source of protein, such as Whey protein. Use sugarless powders and provide your own method of sweetener. I suggest Stevia, which can be found at health food and vitamin supplement stores.
Iron - Combined totals of 15-25 mg per day for men and 18-30 mg for women. (Not for post-menopausal women or those unable to metabolize Iron.)
Spinach
Red kidney beans
Lima beans
Prune juice and Prunes
Pretzels
Rice
Red meat
Pork
Bran
Pumpkin seeds
Blackstrap molasses
Soybean nuts
Raisins
Chicken
Fish
Eggs
Fortified cereal
Note! Iron is not as easily available from cereals or beans. Vitamin C enhances the absorption of Iron.
Green leafy vegetables
Spinach
Kale
Broccoli
Cauliflower
Magnesium 500 mg per day, with Calcium. No more than 750 mg.
Tofu
Brown rice
Soybeans
Shrimp
Cashews
Fortified cereals (bran or wheat)
Tomato paste
Potatoes, white or sweet, baked
Salmon
Peanuts
Spinach
Oatmeal
Avocado
Brewers yeast
Grapefruit
Green leafy vegetables
Cantaloupe
Lemons
Sesame seeds
Haddock
Salmon
Yogurt
Bananas
Navy and Lima beans
Broccoli
Apples
Apricots
Wheat
Orange juice (fortified)
Carob
Collard greens
Mustard greens
Sardines (with bones)
Figs
Prunes
Oats
Asparagus
Tofu
Watercress
Whey