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Health Tips – Nutrition – Diet -Source of Vitamins and Minerals

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Food Sources for Vitamins and Minerals:

Vitamin or Mineral
Examples of Good Food Sources
What It
Recommended Daily Amount
(RDA) or Adequate
Upper Limit(The Highest Amount You Can Take Without Risk
Milk, yogurt, hard cheeses, fortified cereals, spinach
Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals
Adults age 19-50: 1,000 milligrams/day
Adults age 51 and up: 1,200 milligrams/day
2,500 milligrams/day
Choline (Vitamin B complex)
Milk, liver, eggs, peanuts
Plays a key role in the production of cells and neurotransmitters
Men: 550 milligrams/day
Women: 425 milligrams/day
Pregnant women: 450 milligrams/day
Breastfeeding women: 550 milligrams/day
3,500 milligrams/day
Meats, poultry, fish, some cereals
Helps control blood sugar levels
Adult men age 19-50: 35 micrograms/day
Adult men age 51 and up: 30 micrograms/day
Adult women age 19-50: 25 micrograms/day
Adult women age 51 and up: 20 micrograms/day
Pregnant women: 30 micrograms/day
Breastfeeding women: 45 micrograms/day
Seafood, nuts, seeds, wheat bran cereals, whole grains
Important in the metabolism of iron
Adults: 900 micrograms/day Pregnant women: 1,000 micrograms/day Breastfeeding women: 1,300 micrograms/day
10,000 micrograms/day
Bran cereal, peas, lentils, black beans, fruits, vegetables
Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease
Adult men age 19-50: 38 grams/day Adult men age 51 and up: 30 grams/day Adult women age 19-50: 25 grams/day Adult women age 51 and up: 21 grams/day Pregnant women: 28 grams/day Breastfeeding women: 29 grams/day
Fluoridated water, some sea fish, some toothpastes and mouth rinses
Prevents the formation of toothcavities and stimulates the growth of bone
Adult men: 4 milligrams/day Adult women (including pregnant and breastfeeding): 3 milligrams/day
10 milligrams/day
Folic Acid (Folate)
Dark, leafy vegetables; enriched and whole grain breads; fortified cereals
Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects
Adults: 400 micrograms/day Pregnant women: 600 micrograms/day Breastfeeding women: 500 micrograms/day
1,000 micrograms/day
Processed foods and iodized salt
Important in the production of thyroid hormones
Adults: 150 micrograms/day Pregnant women: 220 micrograms/day Breastfeeding women: 290 micrograms/day
1,100 micrograms/day
Fortified cereals, beans, lentils, beef, eggs
Key component of red blood cells and many enzymes
Men: 8 milligrams/day Women age 19-50: 18 milligrams/day Women age 51 and up: 8 milligrams/day Pregnant women: 27 milligrams/day Breastfeeding women: 9 milligrams/day
45 milligrams/day
Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa
Helps with heart rhythm, muscle and nerve function, bone strength
Adult men age 19-30: 400 milligrams/day Adult men age 31 and up: 420 milligrams/day Adult women age 19-30: 310 milligrams/day Adult women age 31 and up: 320 milligrams/day Pregnant women: 350-360 milligrams/day Breastfeeding women: 310-320 milligrams/day
For magnesium in food and water, there is no upper limit.
For magnesium in supplements or fortified foods: 350 milligrams/day
Nuts, beans and other legumes, tea, whole grains
Important in forming bones and some enzymes
Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day
11 milligrams/day
Legumes, grains, nuts
Key in the production of some enzymes
Adults: 45 micrograms/day Pregnant and breastfeeding women: 50 micrograms/day
2,000 micrograms/day
Milk and other dairy products, peas, meat, eggs, some cereals and breads
Allows cells to function normally; helps the body produce energy; key in bone growth
Adults: 700 milligrams/day
Adults up to age 70: 4,000 milligrams/day Adults over age 70: 3,000 milligrams/day Pregnant women: 3500 milligrams/day Breastfeeding women: 4,000 milligrams/day
Sweet potato, bananas, yogurt, yellowfin tuna, soybeans
Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones
Adults: 4,700 milligrams per day Breastfeeding women: 5,100 milligrams/day
Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts.
Protects cells from damage; regulates thyroid hormone
Adults: 55 micrograms/day Pregnant women: 60 micrograms/day Breastfeeding women: 70 micrograms/day
400 micrograms/day
Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods
Important for fluid balance
Adults age 19-50: 1500 milligrams/day Adults age 51-70: 1,300 milligrams/day Adults age 71 and up: 1,200 milligrams/day
2,300 milligrams/day
Vitamin A
Sweet potato with peel, carrots, spinach, fortified cereals
Necessary for normal vision, immune function, reproduction
Men: 900 micrograms/day Women: 700 micrograms/day
3,000 micrograms/day
Vitamin B1 (Thiamin)
Whole grain, enriched, fortified products; bread; cereals
Allows the body to process carbohydrates and some protein.
Men: 1.2 milligrams/day Women: 1.1 milligrams/day Pregnant and breastfeeding women: 1.4 milligrams/day
Vitamin B2 (Riboflavin)
Milk, bread products, fortified cereals
Key in metabolism and the conversion of food into energy; helps produce red blood cells
Men: 1.3 milligrams/day Women: 1.1 milligrams/day Pregnant Women: 1.4 milligrams/day Breastfeeding Women: 1.6 milligrams/day
Vitamin B3 (Niacin)
Meat, fish, poultry, enriched and whole grain breads, fortified cereals
Assists in digestion and the conversion of food into energy; important in the production of cholesterol
Men: 16 milligrams/day Women: 14 milligrams/day Pregnant Women: 18 milligrams/day ? Breastfeeding women: 17 milligrams/day
For niacin in natural sources, there is no upper limit.
For niacin in supplements or fortified foods: 35 milligrams/day
Vitamin B5 (Pantothenic Acid)
Chicken, beef, potatoes, oats, cereals, tomatoes
Important in fatty acid metabolism
Adults: 5 milligrams/day Pregnant women: 6 milligrams/day Breastfeeding women: 7 milligrams/day
Vitamin B6
Fortified cereals, fortified soy products, organ meats
Important for the nervous system; helps the body metabolize proteins and sugar
Men age 19-50: 1.3 milligrams/day Men age 51 up: 1.7 milligrams/day Women age 19-50: 1.3 milligrams/day Women age 51 up: 1.5 milligrams/day Pregnant women: 1.9 milligrams/day Breastfeeding women: 2 milligrams/day
100 milligrams/day
Vitamin B7 (Biotin)
Liver, fruits, meats
Helps with the synthesis of fats, glycogen and amino acids
Adults: 30 micrograms/day Breastfeeding women: 35 micrograms/day
Vitamin B12 (Cobalamin)
Fish, poultry, meat, fortified cereals
Important in the production of red blood cells
Adults: 2.4 micrograms/day Pregnant women: 2.6 micrograms/day Breastfeeding women: 2.8 micrograms/day
Vitamin C
Red and green peppers, kiwis, oranges, strawberries, broccoli
Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body
Men: 90 milligrams/day Women: 75 milligrams/day Pregnant women: 85 milligrams/day Breastfeeding women: 120 milligrams/day
2,000 milligrams/day
Vitamin D (Calciferol)
Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure
Crucial in metabolizing calcium for healthy bones
Adults age 18-50: 5 micrograms/day Adults age 51-70: 10 micrograms/day Adults over age 70: 15 micrograms/day Pregnant and breastfeeding women: 5 micrograms/day
50 micrograms/day
Vitamin E (alpha-tocopherol)
Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils
Antioxidant that protects cells against damage
Adults (including pregnant women): 15 milligrams/day Breastfeeding women: 19
1,000 milligrams/day
Vitamin K
Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage
Important in blood clotting and bone health
Men: 120 micrograms/day

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