Vitamins in Carbohydrates: Vitamin A, B1, B2 (Riboflavin) B3 (Niacin), B5, B6 (Pyridoxine), B12, Vitamin C, D, E, H, K, P, Folate - Carb Sources

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Vitamins in Carbohydrates

Carbs are a rich source of micronutrients - especially vitamins, which the body needs for a host of circulatory, immune, endocrine and other bodily functions as well as healthy cell growth and repair. Carbohydrates are also rich in protective phytochemicals.

Here are the details of the main vitamins to be found in common carbohydrate-containing foods.

Vitamins in Carbohydrates

Vitamin A [RDA: Women - 800mcg; Men - 1000mcg]
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) [RDA: Women - 1.1mg; Men - 1.2mg]
Good Carbohydrate Sources: bread, oatmeal, sunflower seeds, fruits, vegetables.

Vitamin B2 (Riboflavin) [RDA: Women - 1.1mg; Men - 1.3mg]
Good Carbohydrate Sources: wholemeal bread, soy beans, broccoli.

Vitamin B3 (Niacin) [RDA: Women - 14mg; Men - 16mg]
Good Carbohydrate Sources: whole wheat bread, fortified cereal, grapenuts, peanuts, peanut butter, asparagus, almonds, brown rice.

Vitamin B5 (Pantothenic Acid) [RDA: Women/Men - 10mg]
Good Carbohydrate Sources: whole wheat, alfalfa sprouts, peas, lentils, mushrooms, brown rice.

Vitamin B6 (Pyridoxine) [RDA: Women/Men - 1.3mg]
Good Carbohydrate Sources: wheatgerm, lentils, fruits (like, banana and prunes).

Vitamin B12 [RDA: Women/Men: 2.4mcg]
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 (Vitamin B complex) [AI*: Women - 425mg; Men - 550mg]
Good Carbohydrate Sources: wheatgerm, peanut butter and green leafy vegetables.

Inositol (Vitamin B complex) [RDA: None]
Good Carbohydrate Sources: wheatgerm, lima beans, fruits (like, cantaloupe melon, grapefruit), molasses, peanuts.

PABA (Para-aminobenzoic Acid) [RDA; None]
Good Carbohydrate Sources: whole grain bread, wheatgerm, bran, rice.

Vitamin C [RDA: Women - 75mg; Men - 90mg]
Good Carbohydrate 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 [RDA: Women/Men - 5mcg]
Good Carbohydrate Sources: fortified breakfast cereals.

Vitamin E [RDA: Women - 15mg; Men - 15mg]
Good Carbohydrate Sources: wheatgerm, soy beans, almonds, hazelnuts and sunflower seeds, fruits, avocadoes, sun-dried tomatoes, and leafy green vegetables.

Vitamin H (Biotin, Co-enzyme R) [RDA: Women/Men: 150-300mcg]
Good Carbohydrate Sources: nuts and fruits.

Vitamin K [RDA: none]
Good Carbohydrate Sources: green tea, dark green leafy vegetables, skins of fruit and vegetables.

Vitamin P (vitamin C complex) [RDA: None]
Good Carbohydrate Sources: pith and segment-part of grapefruits, oranges and lemons; other fruit sources include, blackberries, cherries and rosehips.

Folate (Folic Acid) [RDA: Women/Men - 400mcg]
Good Carbohydrate 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).

*AI = Adequate Intake (where no RDA available)

Sources include:
Nutritive Value of Food (1991), US Dept of Agriculture
Good Sources of Nutrients (1990), US Dept of Agriculture

Carbohydrates Definition
Carbohydrates Information
Complex Carbs Guide
Simple Carbs Guide
Starch/Starchy Carbohydrates
Sugars Carbohydrates
Carb Counting Guide
Facts About Carbohydrates
Diabetes, Carbs and Diet

Fiber in Diet
Dietary Fiber
Types of Fiber
Best Sources of Fiber
Benefits of Fiber
Daily Fiber Needs

Nutrition & Carbohydrate
Nutrition in Carbs
Minerals in Carbohydrates
Vitamins in Carbohydrates
Phytochemicals in Carbs

Carbs and Glycemic Index
Digestion of Carbs
Blood Glucose Levels
Glucose into Energy
What is Glycogen?
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What Affects Glycemic Value?
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GI Values in Carbohydrates
GI Value For Beans
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Carbohydrate in Foods
Atkins Diet Foods
Bagels
Beans/Legumes
Beer
Bread
Cereal
Cake
Candy/Chocolate
Chips
Cookies/Biscuits
Crackers
Donut
Dressings
Energy Bars
Flour/Baking Foods
Fruit
Grains
Ice Cream
Milk, Cream,Yogurt
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Noodles
Nuts/Seeds
Pancakes/Waffles

Carbs in Food cont/
Pasta
Pies
Pizza
Popcorn
Potatoes
Pretzels
Rice
Sauces
Soda
Soup
Soy Food
Sugars
Syrups
Vegetables
Zone Diet Foods

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Carb-Controlled Diets
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Diabetes, Insulin, Obesity
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Insulin and Obesity
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Insulin Resistance Syndrome

Carbs-Information.com provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2013