Adult Nutrition Chart

fruits, nuts, seeds, and vegetables high in vitamins and minerals
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.
  • 15 milligrams (mg)
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.
  • 5 mg
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.
  • 2.4 micrograms
Biotin Promotes healthy hair, nails, and skin. Brewer’s yeast, dairy, fish, meat, rice bran, sunflower seeds, sweet potatoes.
  • 30 micrograms
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
  • 900 micrograms
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.
  • 150 micrograms
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.
  • 45 micrograms
Potassium Protects against high blood pressure. Fruits, dairy, fish, whole grains.
  • 4.7 grams
Selenium Anticancer antioxidant; works best with vitamin E. Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains.
  • 55 micrograms
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
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