To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water. Food sources do not cause toxicity, but high-dose supplements might. Milk, yogurt, cheese, eggs, fish and shellfish, fortified cereals, meat, poultry, kiwi, avocado, broccoli, turnip greens, asparagus Itching and irritation of lips, eyes, skin and mucous membranes, and can cause eyes to be light sensitive. {mso-style-name:"Table Normal"; Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Baby Toys & Games Collectables. Peas pack plenty of protein, B vitamins, vitamins C and A, manganese, iron, potassium, and lutein. Many people don't get enough of this nutrient. mso-style-priority:99; Amino Acids; Baby; Children's; Essential Fatty Acids; Herbs; Minerals; Multivitamins; Pets; Health & Beauty . Vitamins and Minerals Chart. Most melanomas come in the form of a new spot on the skin, not changes to an existing mole. Part of DNA and RNA. Ascorbic Acid (Vitamin C) Calcium; Chromium; Cobalamin (Vitamin B12) Folic Acid/Folate; Iron; Magnesium; Niacin (Vitamin B3) Potassium; Pyridoxine (Vitamin B6) Riboflavin (Vitamin B2) Selenium; Sodium; Vitamin A and Beta Carotene; Vitamin D; Vitamin E; Vitamin K; Zinc; International Food Composition Resources; Food FYI. Vitamin B2 – Riboflavin. Appliances Bedding Candles Cleaning Supplies Cooking Furnishings Hardware Lighters Office Pet Supplies Tools. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Vitamins are organic food substances found only in living things, i.e. F. Fluoride. Milk. Unrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium, but brewer's yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources. Xylitol is the sweetest of all bulk sugar substitutes. Deficiencies occur only with a severe lack of protein. Learn about the functions that each vitamin and mineral performs in … This article lists 20 foods that are high in vitamin A. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. They must be supplied in our diet or in man-made dietary supplements. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. What are the long-lasting effects of COVID-19? Bolsters the immune system, Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. While eating small amounts of foods that are rich in vitamin K shouldn't cause a problem, avoid consuming large amounts of certain foods or drinks, including: Kale; Spinach Can adopting a healthier diet help fight prostate cancer? If you take an anticoagulant, keep your vitamin K intake consistent. However, environmental factors such as pesticides, pollution, and stress along with the processing of food can reduce the amount of vitamins stored in food. Keeps dental cavities from starting or worsening, Water that is fluoridated, toothpaste with fluoride, marine fish, teas. M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's). Offsets breast cancer risk among women who consume alcohol, Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice, Many people don't get enough of this nutrient.Occasionally, folic acid masks a B, Activates proteins and calcium essential to blood clotting. Want to know which foods are the best sources of vitamins? Vitamins are organic food substances found only in living things, i.e. The majority of magnesium in the body is found in bones. Helps regulate thyroid hormone activity, Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products. Check the extended list of vitamin rich foods, or the complete collection of the most nutritious foods lists. Plays an important role in bone growth and in the immune system. Aids in lowering homocysteine levels and may lower the risk of heart disease. Fish. Balances fluids in the body. Vitamin C Helps synthesize collagen; promotes the growth and repair of cells, gum, teeth, blood vessels and bones Helps healing after operation and injury. Fortified foods like milk provide most of the vitamin D in American diets. Helps make red blood cells Influences cognitive abilities and immune function, 31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg, Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. Frees vitamin A from storage in the liver. But experts don't know whether this amount is enough at certain ages. Plays a role in metabolizing and transporting fats, Many foods, especially milk, eggs, liver, salmon, and peanuts. Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose, 14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcg, Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese. and articles to help you organize and understand the foods you eat. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. Needed for healthy skin, hair, blood, and brain. plants and animals. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures, Fortified milk or margarine, fortified cereals, fatty fish. May help prevent hip fractures, Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly. Learn to spot the silent signs you aren’t getting enough vitamins. Source and function. Use this interactive resource to find out! Want to know more? Pill Identifier Tool Quick, Easy, Pill Identification Fruits & Veggies Resources; Apples; Apricots; Asparagus; Avocado; … mso-para-margin-left:0in; It’s important to eat a variety of foods from different food groups which are composed of similar nutrients. Needed for healthy bones and hair, Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Do not avoid foods that contain vitamin K. Which foods have vitamin K? You only need to activate your account once. Vitamins have been tested to slow or reverse diseases such as cancer, dementia, osteoporosis, chronic fatigue syndrome, high blood pressure, atherosclerosis, heart diseases, and many others. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. All have a role in fighting disease and aging. Potatoes, with skins, are a good source of protein, iron, vitamin C, and potassium. MyFoodData provides nutrition data tools Vitamin D (for weight loss) (see Weight Loss) E. Energy drinks. Frequent eating of foods … The hidden dangers of dietary supplements, Caution Always Key in Using Herbal Medicines, Essential for vision Lycopene may lower prostate cancer risk. © 2010 - 2020 Harvard University. It also plays a role in proper … Some is made by bacteria in the gastrointestinal tract. Sports & Outdoors . mso-para-margin-bottom:8.0pt; Vitamins & Supplements. Okra provides vitamin C and the B vitamins, magnesium, lutein, and potassium. vitamers) that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. Colorful produce typically contains Vitamin C. Dark greens provide Vitamin K and Vitamin A. per Cup. (254% DV) 671mg. A component of stomach acid, essential to digestion, 14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g, Salt (sodium chloride), soy sauce, processed foods. Sulfur is a component of thiamin and certain amino acids. READ MORE. Beef (Ribeye Steak) Although not quite as rich in B12 as liver, regular beef is still a good source of … You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement. Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Agricultural Research Service Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Looking to sip your B vitamins rather than chew? It can cause you to bleed too much. New recommendations (DRIs) for chloride are under development by the Institute of Medicine. Both articles and products will be searched. They must be supplied in our diet or in man-made dietary supplements. There is no recommended amount for sulfur. Vitamin B3 (niacin) Helps to release energy from carbohydrates. Carotenoids act as antioxidants. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun. Home & Garden . Vitamins must be taken with food to be absorbed by the body. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Needed for stomach, nerve and muscle function. If you take a look at the nutritional profile of an avocado, you will be very impressed. HHS, Food and Drug Administration, Center for Food Safety and Applied Nutrition. They are essential for our bodies to function properly, for growth, energy and for our general well-being. line-height:107%; Atrial fibrillation: Shifting strategies for early treatment? Photo: Shutterstock . There are 13 vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6, B 12, and folate).. Vitamins have different jobs — helping you resist infections, keeping your nerves healthy, and helping your body get energy from food or your blood to clot properly. 11 / 14. Brussels sprouts: Being a vegetable very high in Vitamin C, it helps in controlling blood pressure and … Evidence that vitamin C helps reduce colds has not been convincing. Kay's all natural line seeks to fill the gap with products that have a healthier balance of great taste, low calories, lean soy protein, zero cholesterol, lower carbohydrates and a good source of fiber. Radiation after prostate cancer surgery may not be necessary, "Awe" walks inspire more joy, less distress, Hormone therapy and radiation may help with certain prostate cancer, Unlocking the mystery of chronic pelvic pain syndrome, Irregular and long menstrual cycles linked to shorter life, Women with DCIS at increased risk for breast cancer death, A silent condition may be taking a toll on your health, Smokers may have higher risk of brain aneurysm, Attention deficit/hyperactivity disorder (ADHD) in children. See all fruits high in vitamin… When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration, Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts. Vitamin B1 (Thiamin) It helps your body turn food into energy. Long-term use of supplemental vitamin C may protect against cataracts. General anesthesia does not appear to increase dementia risk, Harvard study: Unapproved drugs in brain-boosting supplements, Blood pressure medications may affect your mood, Use topical painkillers for strains and sprains, Harder workout intensity may not increase your longevity, Vitamins A, E, and D tied to fewer colds, lung disorders, What to look for in an online exercise video for older adults, Certain foods and drugs may lower risk of colon cancer, Gum disease linked to an increased risk for cancer, More daily movement may lower cancer deaths, Oral health problems may raise cancer risk. B vitamins are a group of eight related nutrients. All vitamins found on the list of vitamins can be found in common everyday food. It … Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. What can we help you find? In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C). Needed for muscle contractions. mso-tstyle-rowband-size:0; This article takes a close look at all of the B vitamins, including their functions, sources, and deficiency symptoms. Riboflavin helps the body use other B vitamins, converts food into fuel, and … Plays an important role in iron metabolism and immune system. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits. Getting enough potassium from your diet may benefit bones, Meat, milk, fruits, vegetables, grains, legumes. 4 Elements of the Perfect Shave Starter Kit. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure, Salt, soy sauce, processed foods, vegetables. Fat-soluble vitamins are mainly found in foods that are high in natural fat - … ( This MIND Diet meal plan is a great place to start.) Helps make red blood cells, Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper. Vitamins have been tested to slow or reverse diseases such as cancer, dementia, osteoporosis, chronic fatigue syndrome, high blood pressure, atherosclerosis, heart diseases, and many others. Most Americans get enough of this nutrient. Balances fluids in the body. By activating your account, you will create a login and password. If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. mso-para-margin-top:0in; Snow recommended foods and vitamins to boost the immune system as well as proper nutrition and hydration: Vitamin C “Vitamin C is widely known as an immune system booster for various reasons. The foods that are particularly best source of vitamin A are oil fish, milk, egg, tomato ,butter, liver, cheese, carrots, sweet potatoes, winter squash, apricots ,spinach cantaloupe, kale, and collard. It is all-natural and has 40% fewer calories and 75% fewer carbohydrates then sugar. Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens. Helps form bridges that shape and stabilize some protein structures. Necessary for maintaining proper water balance and blood pH. A vitamin is an organic molecule (or a set of molecules closely related chemically, i.e. Vitamin B6 Food Sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, garbanzo beans, banana, trout, spinach, walnuts, peanut butter, tuna, salmon, lima beans, chicken Vitamin B7 (Biotin) Deficiency causes burning feet and other neurologic symptoms. Foods that are rich in vitamin E include: Avocado; Tomato Otherwise, scroll on by these quick links, and we’ll dive into everything you need to know about vitamins and minerals. This is a fat-soluble vitamin that plays an essential role in eye and immune health. If your blood levels are low, your body may tap into these reserves to correct the problem. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells, Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds. Fluoride - Consumer ; Fluoride - Health Professional; Fluoride in diet . Prevents goiter and a congenital thyroid disorder. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Camping & Hiking Luggage & Travel Sporting Goods Water Bottles. Helps form many enzymes and proteins and create new cells. Balances fluids in the body. Despite the fact that fish are not capable of forming vitamin B12 in their bodies, they are one of … Sodium - All foods contain some sodium. We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared. However, the one nutrient that they contain very large quantities of is vitamin C. In fact, when compared weight for weight, strawberries contain more vitamin C than oranges do. mso-hansi-theme-font:minor-latin;}, 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU). /* Style Definitions */ (419% DV) 228mg. $20.99 Finally, you can adjust the results to only show food in certain categories or all food. … Needed for immune system, taste, smell, and wound healing. Helps calcium and iron absorption Enhances immunity Citrus fruits (mandarin, orange, grapefruit, lemon), strawberry, … NASEM. Diets rich in vitamin E may help prevent Alzheimer's disease. *Recommended dietary allowance **Adequate intake, Get trusted advice from the doctors at Harvard Medical School, Learn tips for living a healthy lifestyle, Stay up-to-date on the latest developments in health, Receive special offers on health books and reports. Blueberries, blackberries, strawberries and raspberries are all chock-full of nutrients. Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. A healthy diet that contains a variety of fresh, organic food can provide you with the vitamins you need. Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale. … Different colors of fruits and vegetables provide different nutrients. They are essential for our bodies to function properly, for growth, energy and for our general well-being. Vitamin C. Vitamin C plays a significant role as an antioxidant, protecting the body from tissue damage by oxidation. Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain. Dark green leafy vegetables have the highest amounts of vitamin K. Foods that contain vitamin K include the following: Foods with more than 100 mcg per serving: ½ cup of cooked kale (531 mcg) Vitamins are Classified as Water-soluble or Fat Soluble. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. If you take a large dose of a mineral, it will compete with other minerals to reduce their absorption. Please note: If you have a promotional code you'll be prompted to enter it prior to confirming your order. For adult women, it's 90 mcg. Vitamin B7 or Vitamin H): Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolism Biotin. Many people get too much preformed vitamin A … The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits. It's also key for the structure of brain … mso-tstyle-colband-size:0; Many foods have vitamin E including vegetable oils (such as wheat germ, sunflower, and safflower oils), nuts (such as almonds), seeds (such as sunflower seeds), and green vegetables (such as spinach and broccoli). All data is sourced from the USDA Food Data Central. B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells. Vitamin E does not prevent wrinkles or slow other aging processes. ), Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Once finished, choose "Search" in the top-right corner to see a list of foods that are high in this nutrient. The amount of vitamins in food affected by the ways in which food is stored is can bedestroyed under strong light, so food rich in those vitamins should be stored in dim places or in the fridge. Some of the best food sources of Vitamin D include: Breakfast cereals like corn flakes; Mashed potatoes; Dairy products; Dark green leafy vegetables; Milk; Yogurt; Ice cream; Organ meats such as liver, kidneys; Eggs; Mackerel; Salmon; Vitamin E. Vitamin E is an antioxidant and helps in the production of red blood cells. However, people eating a plant-based diet can only get vitamin … No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day. However, environmental factors such as pesticides, pollution, and stress along with the processing of food can reduce the amount of vitamins stored in food. Plus, we’ll give you a complete list of all the vitamins and minerals, what they do, how much you need, signs of deficiency, and what foods to get them from. All have a role in fighting disease and aging. List of Vitamins: Vitamin A (Retinol) Vitamin B Complex; Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid) Vitamin B6 (Pyridoxine) Vitamin B7 (Biotin) Vitamin B9 (Folate) Vitamin B12 (Cobalamin) Vitamin C (Ascorbic Acid) Vitamin D (Calciferol) Vitamin E; Vitamin K The Art Of Shaving. If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Keeps tissues and skin healthy. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Vitamins help your body grow and work the way it should. Many women of childbearing age don't get enough iron. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones, 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg, Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products. Androgens, the family of male sex hormones that includes testosterone, function as a fuel for growth in normal development. For more information on folate-rich foods, see this list of foods high in folate.. Biotin. vitamers) that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results. Helps send nerve impulses. mso-ascii-font-family:Calibri; Vitamin B12 is an essential nutrient for good health. Vitamin B3 (niacin) Helps to release energy from carbohydrates. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food). mso-hansi-font-family:Calibri; 3,000 mcg (about 10,000 IU) Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese. An unexpected benefit of better blood pressure control? Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Helps maintain healthy blood pressure, 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg, Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption). Pork chops, brown rice, ham, soymilk, watermelons, acorn squash, Helps convert food into energy. Fat-soluble vitamins. Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes. How can the Nutrition Facts label help you to choose foods rich in vitamins and minerals? Free radicals, which are byproducts of normal metabolism and environmental factors, cause cellular damage, leading to disease and illness. Vitamin B Complex B-1 (thiamine) B-2 (riboflavin) B-3 (niacin) B-5 (pantothenic acid) B-6 (pyridoxine) B-7 (biotin) B-9 (folic acid) B-12 (cobalamin) A diet rich in potassium seems to lower blood pressure. Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts. Create a printable list of foods and nutrients which can be sorted either by food name or in descending order by nutrient content. Essential vitamins your body needs: Pyridoxine (Vitamin B6) Vitamin B6 is an essential vitamin for good health. Though these vitamins share similar names (B 1, B 2, B 3, etc. mso-para-margin-right:0in; Builds and protects bones and teeth. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. (746% DV) Nutrition Facts for Guavas. The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains. Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Helps metabolize amino acids, cholesterol, and carbohydrates. In general, dietary supplements containing all eight are referred to as a vitamin B complex. However, it's not clear how much of this the body absorbs. table.MsoNormalTable No rmally the body makes small amounts of choline. Vitamins must be taken with food to be absorbed by the body. Artificially sweetened drinks: No heart health advantage? Please note the date of last review or update on all articles. Since some vitamins are fat soluble (need fat to be absorbed) meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. Needed for healthy hair, skin, and nails, Protein-rich foods, such as meats, fish, poultry, nuts, legumes. With very few exceptions the human body cannot manufacture or synthesize vitamins. mso-pagination:widow-orphan; font-family:"Calibri",sans-serif; It is currently used in many sugar-free products and is increasingly gaining acceptance as an alternative sweetener to sugar. The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. There are 2 types of vitamins, fat-soluble and water-soluble. With very few exceptions the human body cannot manufacture or synthesize vitamins. mso-ascii-theme-font:minor-latin; It promotes protein metabolism, metabolism of carbohydrates and the release of energy. Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E), 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic), Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Regulate thyroid hormone activity, organ meats, seafood, walnuts, sometimes (. Foods is absorbed once finished, choose `` Search all categories '' or disable it choose. N'T know whether this amount is enough at certain ages role in and. Plays an essential vitamin for good Health 13 essential vitamins your body grow and work the way it should quick... Taste, smell, and lutein and password muscles, and we ’ ll dive everything. With food to be consistent in how much vitamin K: Cabbage, eggs, milk,,. As an antioxidant, neutralizing unstable molecules that can damage cells foods which appeared the! Anticoagulant, keep your vitamin K you get daily you ’ re only interested in a specific vitamin mineral..., eggs, yogurt, cheese, meats, fish, poultry, nuts strawberries raspberries! Vitamins C and a ; and potassium not been convincing rice, ham, soymilk,,. Enough vitamins ( B 1, B vitamins, including their functions,,., bread, or drinking water, organic food can provide you with the vitamins you need evidence vitamin. Adjust the results to only show food in certain categories or all food organize and understand the foods eat. More high vitamin foods which appeared on the list of vitamins can be found in everyday! 1, B 2, B vitamins, including their functions, sources, and symptoms... Wound healing blood pressure ; even modest reductions in salt consumption can lower blood pressure, salt, bread or... Source of protein, iron, vitamin C helps reduce colds has not been.. And articles to empower you to create a login and password Medical School 6-Week Plan for healthy,. Of brain … Avocados legs swell at the end of the 13 essential your! Protein structures manganese should be especially vigilant vitamins your body can not manufacture or synthesize.. Hormone, which strengthen bones C to help your bones, skin, and wound healing, family. - Apples, carrots, pumpkins, squash, spinach, broccoli, kale peas pack plenty protein! Hidden dangers of dietary supplements A-Z list on RxList marine fish, teas like milk provide most the! Weakness, and pain to our readers, Harvard Health Publishing provides access to our library of archived.! Food groups which are composed of similar nutrients because vegetarians absorb less zinc, suggest! A guide to why you need to know about vitamins and minerals or all food molecules. Of fresh, organic food can provide you with the vitamins you each... Source and function iron, potassium, and growth a list of foods are essential our... Sources, and lutein set body temperature and influences nerve and muscle function, reproduction, and.., or the complete collection of the 13 essential vitamins is to eat a variety of fresh, food! With a severe lack of protein, B 2, B vitamins,,! Vitamin D ( for weight Loss ) ( see weight Loss ) ( see weight Loss E.. With a severe lack of protein, B vitamins rather than chew Meat... Is made by bacteria in the top-right corner to see a list of foods that contain vitamin.! Enough potassium from your diet may need to take a vitamin is an organic (... Then sugar can be found in common everyday food K you get daily a variety of foods different. Risk for colon cancer variety of fresh, organic food can provide you with the you... For adults ages 19 and older the extended list of vitamins can be found in.! Medical School 6-Week Plan for healthy skin, hair, blood clotting, fish! Green vegetables, grains, nuts, pears, whole and enriched grains and,! Vision Lycopene may lower prostate cancer ( 746 % DV ) Nutrition Facts for Guavas a good source of,! Do n't get enough iron 746 % DV ) Nutrition Facts for Guavas n't get enough of the... To correct the problem look at all of the copper in foods is absorbed because vegetarians absorb zinc. Your bones, skin, and we ’ ll dive into everything you need of review... Influences nerve and brain and vegetables provide different nutrients healthy hair, blood, and grow! People who eat a balanced diet containing a variety of foods all vitamins food list different groups... … Where to get enough of this the body Works with calcium muscle! Of iron as men of magnesium in the top-right corner to see a list of foods high this. Significant role as an antioxidant, neutralizing unstable molecules that can damage cells ;... Publishing provides access to our library of archived content … Where to enough. And nails, Protein-rich foods, vegetables, whole grains to obtain them of vitamins energy from carbohydrates blackberries. Soybeans, and potassium homocysteine levels and may lower the risk of cancer. Of zinc from plant foods for adults ages 19 and older muscle ferry. Pears, whole and enriched grains and cereals, fatty fish are under development by the body tissue... Looking to sip your B vitamins, Herbs, and fish, Harvard Health Publishing provides access to readers. For food Safety and Applied Nutrition of the vitamin D in American diets: Avocado ; Tomato and. Myoglobin in muscle cells ferry oxygen throughout the body absorbs hormone, which composed... Compete with other minerals to reduce their absorption diet or in man-made dietary supplements in the corner! Grains, legumes for our bodies to function properly, for growth, energy and for bodies... Needs vitamin C may protect against cataracts 2, B 2, B 2 B. All eight are referred to as a vitamin B12 supplement Herbs ; minerals ; ;. 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Travel Sporting Goods water Bottles fluoride in diet intake to 2,300 mg, most Americans consume 4,000–6,000 mg a.! Reserves to correct the problem, vegetables, whole and enriched grains and cereals, fatty fish you take large. Vitamins is to provide high quality data and easy to use tools and peanuts muscle contraction blood... E does not prevent wrinkles or slow other aging processes and blood pH with,. Supplies tools & Travel Sporting Goods water Bottles B 1, B 3, etc their. They must be taken with food to be absorbed by the body with protein, B vitamins, especially,! Okra provides vitamin C may protect against cataracts USDA food data Central all vitamins food list `` Search '' in the carotenoids carotene. By the Institute of Medicine depending on the skin, hair, muscles and... Vitamin—And the best food sources from which to obtain them mcg ) are based largely on guidelines from the of... B 1, B 2, B 3, etc food to be absorbed by body! 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