By following the Dietary Guidelines, you will get enough of most of these vitamins from food. Calcium. Milk and white chocolate do not bring about the health benefits that eating high quality dark chocolate does. Vitamins and Minerals Chart. amzn_assoc_search_bar_position = "bottom"; Below are some of the best food sources of vitamins and minerals. 4 Broccoli Broccoli is a good source for 6 of 14 essential vitamins. Helps manage thyroid hormone. amzn_assoc_title = "Shop Related Products"; Unfortunately, legumes are a source of anti-nutrients, which are substances that can affect the absorption of other nutrients. Examples of vitamins include vitamin A (vital for good eyesight) and vitamin K (helps the blood to clot.) For magnesium in supplements or fortified foods: 350 milligrams per day, Foods that have it: Nuts, beans and other legumes, tea, whole grains, What it does: Helps form bones and make some enzymes, Don't get more than this much: 11 milligrams per day for adults, Foods that have it: Legumes, leafy vegetables, grains, nuts, What it does: Needed to make some enzymes, Don't get more than this much: 2,000 micrograms per day for adults, Foods that have it: Milk and other dairy products, peas, meat, eggs, some cereals and breads. Create a printable list of foods and nutrients which can be sorted either by food name or in descending order by nutrient content. Types of vitamins and their functions. What is certain is that these legumes have impressive nutrition profiles. vitamins and minerals in food supplements in Ireland in order to protect consumer health and to provide guidance to the food industry. You are spoilt for choice, with options including broccoli, Swiss chard, asparagus, zucchini, Brussels sprouts and bok choy. Berries (and especially blueberries) also rank very high when it comes to antioxidant content. Some people will tell you foods such as lentils, beans, chickpeas and peanuts are super healthy, whereas others will tell you to avoid them at all costs. Adults: 400 micrograms per day, unless pregnant or breastfeeding, Breastfeeding women: 500 micrograms per day, Adults: 150 micrograms per day, unless pregnant or breastfeeding, Breastfeeding women: 290 micrograms per day, Women ages 19-50: 18 milligrams per day, unless pregnant or breastfeeding, Breastfeeding women: 10 milligrams per day, Women age 51 and up: 8 milligrams per day, Men age 31 and up: 420 milligrams per day, Women ages 19-30: 310 milligrams per day, unless pregnant or breastfeeding, Women age 31 and up: 320 milligrams per day, unless pregnant or breastfeeding, Pregnant women: 350-360 milligrams per day, Breastfeeding women: 310-320 milligrams per day, Women: 1.8 milligrams per day, unless pregnant or breastfeeding, Breastfeeding women: 2.6 milligrams per day, Adults: 45 micrograms per day, unless pregnant or breastfeeding, Pregnant or breastfeeding women: 50 micrograms per day. It is for this reason avocados are quite energy dense, with a 200 g avocado having 320 calories. Many nutrients like vitamins A, D, E and K are fat soluble, which is why it is often recommended that you eat an avocado together with foods that are high in these vitamins, in order to increase absorption rates. It contains almost every single common vitamin and mineral that you can think of, including vitamins A, C, E & K, the B vitamins, potassium, zinc, magnesium, phosphorus and iron. Women: 3 milligrams per day. amzn_assoc_marketplace = "amazon"; Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. Adults age 70 and older: 3,000 milligrams per day, Adults: 4,700 milligrams per day, unless breastfeeding, Breastfeeding women: 5,100 milligrams per day, Adults: 55 micrograms per day, unless pregnant or breastfeeding, Breastfeeding women: 70 micrograms per day, Adults ages 19-50: up to 1,500 milligrams per day, Adults ages 51-70: up to 1,300 milligrams per day, Adults age 71 and up: up to 1,200 milligrams per day, Women: 1.1 milligrams per day, unless pregnant or breastfeeding, Pregnant or breastfeeding women: 1.4 milligram per day, Breastfeeding women: 1.6 milligrams per day, Women: 14 mg per day if not pregnant or breastfeeding, Breastfeeding women: 17 milligrams per day, Adults: 5 milligrams per day, except for pregnant or breastfeeding women, Breastfeeding women: 7 milligrams per day, Men and women ages 19-50: 1.3 milligrams per day, except for pregnant or breastfeeding women, Breastfeeding women: 2 milligrams per day, Men age 51 and up: 1.7 milligrams per day, Women age 51 and up: 1.5 milligrams per day, Adults: 30 micrograms per day, except for breastfeeding women, Breastfeeding women: 35 micrograms per day, Adults: 2.4 micrograms per day, except for pregnant or breastfeeding women, Breastfeeding women: 2.8 micrograms per day, Women: 75 milligrams per day, unless pregnant or breastfeeding, Breastfeeding women: 120 milligrams per day. Foods that have it: Meat, fish, poultry, enriched and whole grain breads, fortified cereals, What it does: Helps with digestion and with making cholesterol. Luckily, some studies have found that soaking, sprouting and fermenting legumes can help to reduce the amount of anti-nutrients. Needed for bone growth. Seeds are a good source for 6 of 14 essential vitamins. Eating fish has been associated with lots of benefits. If you're an adult and are taking niacin supplements, or getting niacin from fortified foods, don't get more than 35 milligrams per day. Both vitamins and minerals combine to perform hundreds of roles in the body. Use these links to find out what these nutrients do, how much of them you need, how to ensure you get enough, and what the risks are if you take too much. amzn_assoc_search_bar = "true"; These anti-nutrients include phytic acid, lectins and saponins. Some of the benefits associated with eating avocados include their ability to lower cholesterol levels, protect your eye health, prevent cancer and assist with weight management. We mentioned previously that blueberries have a high antioxidant capacity. vitamin C. vitamin D. vitamin E. vitamin K. calcium. They all have one thing in common though; they are an excellent source of macro and micro nutrients. Vitamin D: Fortified milk and cereals, fatty fish. Minerals. ", U.S. Department of Agriculture: "Dietary Reference Intakes: Vitamins;" "Dietary Reference Intakes: Elements;" "Dietary Reference Intakes: Electrolytes and Water;" and "Dietary Reference Intakes: Macronutrients.". Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Fiber: Give Yourself a Fresh Start for Health, Getting Essential Nutrients You Need, but May Be Lacking, Adults ages 19-50: 1,000 milligrams per day, Women age 51 and older: 1,200 milligrams per day, Men age 51 - 70: 1,000 milligrams per day, Men 71 and older: 1,200 milligrams per day, Women ages 19-50: 25 micrograms per day, unless pregnant or, Women age 51 and up: 20 micrograms per day, Adults: 900 micrograms per day, unless pregnant or breastfeeding, Breastfeeding women: 1,300 micrograms per day, Women ages 19-50: 25 grams per day, unless pregnant or breastfeeding. The list below will help you out. Some studies have shown that fish consumption is linked to a reduced risk of cardiovascular disease, slower cognitive decline and improved sleep. Grains are also very affordable and easy to include in one’s diet. There are also plenty of fish recipes on the web for you to enjoy. This in turn helps to reduce the risk of diseases like cancer. A single egg will provide you with decent amounts of vitamin D an B12, which a lot of people are often lacking in. Vitamin D is naturally found in few foods (oily fish like salmon and sun-exposed mushrooms). This includes pregnant or breastfeeding women. Commonly mistaken for being a vegetable, the avocado is in fact a fruit. iodine. This is in addition to nutrients such as iron, phosphorus and selenium. Vitamins are substances that are needed for normal cell function, growth, and development. Foods that have it: Chicken, beef, potatoes, oats, cereals, tomatoes, What it does: Helps turn carbs, protein, and fat into energy, Foods that have it: Fortified cereals, fortified soy products, chickpeas, potatoes, organ meats, What it does: Helps with metabolism, the immune system, and babies' brain development, Don't get more than this amount: 100 milligrams per day for adults, Foods that have it: If you are worried about cholesterol in your diet, speak to your doctor so that he or she can advise you on how many eggs you should be eating. Without them, essential body functions couldn't take place, but you only need very small amounts of them. Also important for reproduction. Minerals also help your body function. In particular unprocessed grains such as oats and quinoa, both of which contain significant quantities of iron, magnesium, phosphorus, potassium, zinc, manganese, B vitamins and antioxidants. For example, a cup of cooked kidney beans will provide you with calcium, iron, magnesium, potassium, zinc and manganese. Don't get more than this much: 400 micrograms per day for adults, Foods that have it: Foods made with added salt, such as processed and restaurant foods, What it does: Important for fluid balance, Don't get more than this much: 2,300 milligrams per day for adults, or as instructed by your doctor, depending on whether you have certain conditions, like high blood pressure, Foods that have it: Sweet potatoes, carrots, spinach, fortified cereals, What it does: Needed for vision, the immune system, and reproduction, Don't get more than this much: 3,000 micrograms per day for adults, Foods that have it: Whole-grain, enriched, fortified products like bread and cereals, What it does: Helps the body process carbs and some protein, Don't get more than this amount: No upper limit known for adults, Foods that have it: Milk, bread products, fortified cereals. 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