Daily requirements of Vitamins & dietary fibers and their source in horticultural crops (per 100 grams) Vitamins Daily requirement / Adult/day Horticultural Sources

 

Daily requirements of Vitamins & dietary fibers and their source in horticultural crops (per 100 grams) Vitamins Daily requirement / Adult/day Horticultural Sources 

Antioxidants :-

There are numerous compounds in vegetables that function as antioxidants. 

Primary among them are â-carotene, vitamin ‘C’, vitamin ‘E’, selenium, and flavonoids. 

There is an evidence that antioxidants like carotene, ascorbic acid (vitamin C), β-tocopherols (vitamin E), flavonoids, and selenium are significantly associated with reduced cancer risks. 

Vegetables are rich sources of antioxidant nutrients viz., vitamin C, vitamin E, and carotenoids. Certain flavonoids like quercetin, kaempferol, myricetin, and luteolin are also present in vegetables.

Vitamin C 40 mg :-

Gooseberry, Guava Parsley, Capsicum, green chilli, drumstick, cabbage, Mango ripe, Lemon juice, radish leaves, drumstick leaves 

Thiamin 1.4 mg :-

Beans, Peas, Pistachio Nuts, Poppy seeds, Quinoa, Asafoetida, Cashew nuts 

Riboflavin 1.6 mg:-

 Red chilies, drumstick, chenopodium, Amaranthus, Palak, Curry leaves 

Niacin 18 mg :-

Red chilies, beans, peas, capsicum, sweet potato, potato, Oyster mushroom, Almond 

Pantothenic Acid 5 mg :-

Garlic, Rajma, Oyster Mushroom, Cowpea, Shitatake, Bail fruit, Cashew nuts 

Pyridoxine 2 mg:- 

Muskmelon, Pak choi, Oyster Mushroom, Garlic (single clove), Watermelon, Walnuts, Pistachio Nuts 

Biotin 30 µg:-

 Knol-khol, Parsley, Scarlet beans, Colocasia leaves, Pistachio Nuts, Oyster Mushroom, Shitatake mushroom 

Folic Acid 100 µg :-

Spinach, Parsley, Asparagus, Legume vegetables 

Cyanocobalamin 1 µg :-

Spinach, Broccoli, Asparagus 

Vitamin ‘A’ 600 µg :-

Drumstick leaves, Fenugreek leaves, Amaranthus, Carrot, Sweet Potato, Mango ripe, Papaya ripe 

Vitamin ‘D’ 5 µg :-

White button mushroom, Oyster mushroom, Shitatake mushroom 

Vitamin ‘E’ 15 µg :-

Pistachio Nuts, Almonds, Coconut dry, Mace, Parshnip, Spinach, Broccoli, Zucchini green, curry leaves, turmeric powder 

Vitamin ‘K’ 120 µg:- 

Spinach, Turnip green, Broccoli, drumstick Amaranthus, Parsley, Colocasia leaves, Knolkhol