From Wed MD 1 http://www.webmd.com/diet/guide/vitamins-and-minerals-good-food-sources#
Vitamin or Mineral | Examples of Good Food Sources | What It Does | Recommended Daily Amount (RDA) or Adequate | Upper Limit (The Highest Amount You Can Take Without Risk |
|---|---|---|---|---|
| Calcium | 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 |
| Chromium | 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 | Unknown |
| Copper | 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 |
| Fiber | 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 | None |
| Fluoride | Fluoridated water, some sea fish, some toothpastes and mouth rinses | Prevents the formation of tooth cavities 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 |
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| Iodine | 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 |
| Iron | 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 |
| Magnesium | 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 |
| Manganese | 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 |
| Molybdenum | 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 |
| Phosphorus | 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 |
| Potassium | 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 | Unknown |
| Selenium | 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 |
| Sodium | 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 | Unknown |
| 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 | Unknown |
| Vitamin B3 (Niacin) | Meat, fish, poultry, enriched and whole-grains 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 | Unknown |
| 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 | Unknown |
| 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 | Unknown |
| 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 ___ Women (including pregnant and breastfeeding): 90 micrograms/day | Unknown |
| Zinc | Red meats, some seafood, fortified cereals | Supports the body's immunity and nerve function; important in reproduction | Men: 11 milligrams/day ___ Women: 8 milligrams/day Pregnant women: 11 milligrams/day Breastfeeding women: 12 milligrams/day | 40 milligrams/day |
