Fat-Soluble Vitamins
| |
Action |
Food Sources |
RDA |
|---|
| Vitamin A |
Antioxidant needed for eye and skin health and immunity; may help fight cancer. |
Meat, fish, dairy foods, fish liver oil, brightly colored fruits, vegetables. |
- 700 micrograms for women
- 900 micrograms for men
|
| Astaxanthin |
Fights cancer and free radicals. |
Salmon, lobster, shrimp. |
-- |
| Beta Carotene |
Aids in cancer prevention. |
Green, yellow, and orange fruits/vegetables. |
-- |
| Lutein |
Protects against eye disorders, particularly macular degeneration. |
Green fruits/vegetables, especially leafy greens. |
-- |
| Lycopene |
May reduce risk of cancer, heart disease, and more. |
Tomatoes cooked in oil, watermelon. |
-- |
| Zeaxanthin |
Antioxidant necessary for eye health. |
Yellow corn, mangoes, oranges, green leafy vegetables, egg yolks. |
-- |
| Vitamin D |
Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. |
Cod liver oil, fatty fish, egg yolks, fortified dairy. |
- 15 micrograms
- 20 micrograms for ages 71 and older
|
| Vitamin E |
Antioxidant that helps protect against Alzheimer’s disease, cancer, and heart disease. |
Wheat germ, almonds and other nuts, cold-pressed vegetable oils. |
|
| Vitamin K |
Helps with blood clotting, bone formation, and bone repair. |
Leafy green vegetables, green tea, alfalfa, sprouts. |
- 90 micrograms for women
- 120 micrograms for men
|
Water-Soluble Vitamins
| |
Action |
Food Sources |
RDA |
|---|
| Vitamin B1 |
Enhances brain function and energy. |
Brown rice, dairy, egg yolks, legumes, soy. |
- 1.1 mg for women
- 1.2 mg for men
|
| Vitamin B2 |
Essential for energy and immune support. |
Cheese, eggs, fish, poultry, spinach, yogurt. |
- 1.1 mg for women
- 1.3 mg for men
|
| Vitamin B3 |
Aids healthy circulation and nerves; lowers cholesterol. Because of possible side effects, niacin supplements should be used only with a physician's oversight. |
Brewer’s yeast, broccoli, carrots, fish, nuts, wheat germ. |
- 14 mg for women
- 16 mg for men
|
| Vitamin B5 |
Fights stress; enhances metabolism and stamina. |
Whole wheat, eggs, legumes, peas. |
|
| Vitamin B6 |
Needed for growth and maintenance; helps form red blood cells; reduces high levels of homocysteine. |
Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. |
- 1.3 mg
- 1.5 mg for women 51 and older
- 1.7 mg for men 51 and older
|
| Vitamin B9 |
Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects. |
Leafy greens, liver, asparagus, brewer’s yeast. |
- 400 micrograms
- 600 micrograms during pregnancy
|
| Vitamin B12 |
Needed for blood formation and nervous system health. |
Kidneys, liver, clams, crab, fish, eggs, dairy. |
|
| Biotin |
Promotes healthy hair, nails, and skin. |
Brewer’s yeast, dairy, fish, meat, rice bran, sunflower seeds, sweet potatoes. |
|
| Choline |
Helps transmission of nerve impulses; supports brain function and fat metabolism. |
Egg yolks, legumes, meat, whole grains. |
- 425 mg for women
- 550 mg for men
|
| Vitamin C |
Antioxidant for immune, eye, and skin health. |
Berries, citrus fruits, broccoli, red peppers, leafy greens. |
- 75 mg for women
- 90 mg for men
|
Important Minerals
| |
Action |
Food Sources |
RDA |
|---|
| Boron |
A micronutrient, may be helpful for bone building, cellular energy, and enzyme function. |
Apples, carrots, leafy greens, raw nuts, whole grains. |
-- |
| Calcium |
Essential for strong bones and teeth and healthy gums; balance with magnesium. |
Dairy foods (and fortified substitutes), dark leafy greens, sardines. |
- 1,000 mg
- 1,200 mg for women age 51 and older
- 1,200 mg for men 71 and older
|
| Chromium |
Helps glucose metabolism; enhances energy. |
Brewer’s yeast, brown rice, meat, whole grains. |
- 20 to 25 micrograms for women
- 30 to 35 micrograms for men
|
| Copper |
Helps build blood cells and collagen. |
Meat, nuts, seafood, soybeans, whole grains |
|
| Iodine |
Contributes to the making of thryoid hormones. Helps bone and brain development during pregnancy and infancy. |
Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt. |
|
| Iron |
Essential to blood cell production, growth, immune health, and energy. |
Eggs, fish, liver, meat, leafy greens, whole grains. |
- 18 mg for women
- 8 mg for women after age 50
- 8 mg for men
|
| Magnesium |
Balances calcium; needed for bone and cardiovascular health. |
Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans. |
- 310 mg for women 19-30
- 320 mg for women 31 and up
- 400 mg for men 19-30
- 420 mg for men 31 and up
|
| Manganese |
Needed for carbohydrate metabolism and energy production. |
Shellfish, nuts, seeds, sea vegetables, whole grains. |
- 1.8 mg for women
- 2.3 mg for men
|
| Molybdenum |
Activates enzymes, some of which contribute to metabolizing toxins. |
Legumes, beef liver, cereal grains, dark leafy greens, yogurt. |
|
| Potassium |
Protects against high blood pressure. |
Fruits, dairy, fish, whole grains. |
|
| Selenium |
Anticancer antioxidant; works best with vitamin E. |
Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains. |
|
| Silicon |
Needed for formation of collagen for bones and connective tissue. |
Green beans, bananas, whole grains, lentils, dark leafy greens. |
-- |
| Zinc |
Important in immune and reproductive health. |
Eggs, legumes, shellfish, whole grains. |
- 8 mg for women
- 11 mg for men
|
