Vitamins
Vitamin | Good Sources | Main Functions | Recommended Dietary Allowance for Adults | Safe Upper Limit |
|---|---|---|---|---|
Liver, kidneys, meats, eggs, milk, fish, dried yeast, sweet potatoes, seeds, and nuts | Required for the processing (metabolism) of carbohydrates and fatty acids | 30 micrograms (but no RDA has been established) 35 micrograms for breastfeeding women | — | |
Raw green leafy vegetables, asparagus, broccoli, fruits (especially citrus), liver, other organ meats, dried yeast, and enriched breads, pastas, and cereals (Note: Extensive cooking destroys 50–95% of the folate in food.) | Required for the formation of red blood cells, for DNA and RNA synthesis, and for normal development of the nervous system in a fetus | 400 micrograms 600 micrograms for pregnant women 500 micrograms for breastfeeding women | 1,000 micrograms | |
Dried yeast, liver, red meat, poultry, fish, legumes, and whole-grain or enriched cereal products and bread | Required for the metabolism of carbohydrates, fats, and many other substances and for the normal functioning of cells | 14 milligrams for women 16 milligrams for men 18 milligrams for pregnant women 17 milligrams for breastfeeding women | 35 milligrams | |
Liver, beef, egg yolks, yeast, potatoes, broccoli, and whole grains | Required for the metabolism of carbohydrates and fats | 5 milligrams (but no RDA has been established) 6 milligrams for pregnant women 7 milligrams for breastfeeding women | — | |
Riboflavin (vitamin B2) | Milk, cheese, liver, meat, fish, eggs, and enriched cereals | Required for the metabolism of carbohydrates and proteins and for healthy mucous membranes, such as those lining the mouth | 1.1 milligrams for women 1.3 milligrams for men 1.4 milligrams for pregnant women 1.6 milligrams for breastfeeding women | — |
Thiamin (vitamin B1) | Dried yeast, whole grains, meat (especially pork and liver), enriched cereals, nuts, legumes, and potatoes | Required for the metabolism of carbohydrates, proteins, and fats and for normal nerve and heart function | 1.1 milligrams for women 1.2 milligrams for men 1.4 milligrams for pregnant or breastfeeding women | — |
Required to form light-sensitive nerve cells (photoreceptors) in the retina, helping maintain night vision Helps maintain the health of the skin, cornea, and lining of the lungs, intestine, and urinary tract Helps protect against infections | 700 micrograms for women 900 micrograms for men 770 micrograms for pregnant women 1,300 micrograms for breastfeeding women | 3,000 micrograms | ||
Dried yeast, liver, other organ meats, whole-grain cereals, fish, and legumes | Required for the metabolism of carbohydrates, amino acids, and fats, for normal nerve function, for the formation of red blood cells, and for healthy skin | 1.3 milligrams for younger women and men 1.5 milligrams for women older than 50 1.7 milligrams for men older than 50 1.9 milligrams for pregnant women 2.0 milligrams for breastfeeding women | 100 milligrams | |
Vitamin B12 (cobalamins) | Meats (especially beef, pork, liver, and other organ meats), eggs, fortified cereals, milk, clams, oysters, salmon, and tuna | Required for the formation and maturation of red blood cells, for nerve function, and for DNA synthesis | 2.4 micrograms 2.6 micrograms for pregnant women 2.8 micrograms for breastfeeding women | — |
Citrus fruits, tomatoes, potatoes, broccoli, strawberries, and sweet peppers | Required for the formation, growth, and repair of bone, skin, and connective tissue; for healing of wounds and burns; and for normal function of blood vessels Acts as an antioxidant, protecting cells against damage by free radicals Helps the body absorb iron | 75 milligrams for women 90 milligrams for men 85 milligrams for pregnant women 120 milligrams for breastfeeding women 35 milligrams more for people who smoke | 2,000 milligrams | |
Formed in the skin when the skin is exposed to direct sunlight Fortified milk and dairy products, fatty fish, fish liver oils, liver, and egg yolks | Promotes the absorption of calcium and phosphorus from the intestine Required for bone formation, growth, and repair Strengthens the immune system and reduces the risk of autoimmune disorders | 15 micrograms (600 units) for people aged 1‒70 20 micrograms (800 units) for people older than 70 | 100 micrograms (4,000 units) | |
Vegetable oil, nuts, seeds, green leafy vegetables, and wheat germ | Acts as an antioxidant, protecting cells against damage by free radicals | 15 milligrams (22 units of natural or 33 units of synthetic) 19 milligrams for breastfeeding women | 1,000 milligrams | |
Green leafy vegetables (such as collards, spinach, and kale) and soybean and canola oils | Helps in the formation of blood clotting factors and thus is necessary for normal blood clotting Required for healthy bones and other tissues | 90 micrograms for women 120 micrograms for men | — | |
DNA = deoxyribonucleic acid; RNA = ribonucleic acid; RDA = recommended daily allowance. | ||||