Garden for Essential Vitamins and Minerals

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VITAMIN B3,or niacin.: Promotes health of skin tissue and nervous system and aids energy conversion. RDA: 14 to 19 mg.
Primary Sources: Peanuts (10 large peanuts = 3.1 mg), sunflower seeds, ginkgo nuts, wild rice, brown rice, broccoli, dried beans (navy beans = 5.8 mg), peas (3.7 mg), collards, mushrooms, whole wheat, barley and oats.

VITAMINB6 or pyridoxine.: Helps in hemoglobin synthesis and in warding off anemia and dermatitis (including acne); may help prevent tooth decay and cancer. RDA: 1.8 to 2 mg.
Primary Sources: Dried beans (notably lentils and garbanzos), orange juice, brown rice, soybeans, bananas, kale, spinach, black-eyed peas, pigeon peas, potatoes (with skins), sunflower seeds, peanuts, parsley and whole grains.

VITAMIN C.: Prevents scurvy, reputed to help prevent colds and increase overall disease resistance (most animals synthesize their own supply). RDA: 50 to 60 mg.
Primary Sources: Violet leaves, rape, alfalfa, rose hips, hot chili peppers, broccoli, kale, turnip greens, cauliflower, parsley, brussels sprouts, watercress, honeydew melon, currants, blueberries.

VITAMIN E,or tocopherol: Reputed to help antibody production, heal burns and improve sexual function. RDA: 8 to 10 IU.
Primary Sources: Roasted peanuts, lima beans, sesame seeds, cabbage, asparagus, DGLVs, whole-grain rice and wheat, oats, sunflower seeds and sweet potatoes.

VITAMINK.: Vital for blood clotting (and damaged by antibiotics). RDA: 50 to 140 micrograms.
Primary Sources: Spinach, cabbage, soybeans, cauliflower, tomatoes, carrots and peas.

FOLIC ACID: Vital to blood-forming process, cell replacement and for fetal growth (it's estimated one in three pregnant women is deficient in folic acid). RDA: 400 micrograms. Primary Sources: Soybeans, sunflower seeds, wheat germ and bran, pinto beans, watercress, garbanzos, spinach (0.5 lb = 463 micrograms), brussel sprouts, Romaine lettuce (1 cup chopped = 102 micrograms), mung beans, white beans (0.5 cup = 132 micrograms), kidney beans, lima beans, peanuts, pigeon peas, black-eyed peas, potatoes and orange juice.

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