Vitamin A - Essential for growth and development of cells and for healthy immune system. - Dark orange colored fruits and vegetables, (baked sweet potatoes, carrots, pumpkins)
Vitamin C (Ascorbic Acid) - Helps absorb iron and calcium, contributes to brain function and essential for healthy blood vessels. - Red berries and tomatoes
Vitamin D - Helps strengthen bones and to absorb calcium. - This is a unique vitamin that your body creates when your skin is exposed to sunlight or you can eat fortified foods like milk.
Vitamin E - An antioxidant essential in protecting cells from damage and for healthy red blood cells. - Nuts, whole grains, avocados (guacamole)
Vitamin B12 - Construction of red blood cells and nerve function. - Fish, low moisture cheese, some cereals
Vitamin B6 - Important for brain and nerve function, and breaking down proteins - Beans, seeds, nuts.
Thiamin - Helps convert carbohydrates to energy and necessary for heart, muscle, and nerve function - fortified foods, dried beans, soy products, and whole grains.
Niacin - Helps turn food into energy and important to nerve function - Fish, peanuts, fortified cereals.
Riboflavin - Helps convert carbohydrates into energy and producing red blood cells. - Nuts, legumes, fortified cereals.
Folate - Helps make red blood cells and DNA. - Dried beans and legumes, and some fortified cereals.
Calcium - Helps build and maintain strong bones - low moisture cheese and soy items.
Iron - Essential for the transport of oxygen throughout the body - fish, beans, raisins
Magnesium - Helps muscle and nerve function, and helps steady your heart rhythm - Whole grains, nuts and seeds, beans, chocolate.
Potassium - Helps balance the amount of water in blood and body tissues and with nerve and muscle function - dried fruits and legumes.
Phosphorus - Helps the body make energy and is essential for every cell in your body - Fish and low moisture cheese.
Zinc - Important for immune health and wound healing - Nuts, beans, whole grains, soy products.
If you choose to bring prepared vegetables or fruits, just remember that if they are prepared with high heat, boiled or dehydrated in the preparation process, they often lose some of the water soluble vitamins and minerals. The best bet would be to either steam or bake the items and keep them as whole as possible.
"It is health that is real wealth, not pieces of gold or silver." - Mahatma Gandhi