Vitamins

VITAMIN WHAT IT DOES WHERE IS IT FOUND DAILY

VALUE*
Biotin • Energy storage • Avocados 300 mcg
• Protein, carbohydrate, • Cauliflower
and fat metabolism • Eggs
• Fruits (e.g., raspberries)
• Liver
• Pork
• Salmon
• Whole grains
Folate/Folic • Prevention of birth defects • Asparagus 400 mcg
Acid • Protein metabolism • Avocado
Important for • Red blood cell formation • Beans and peas
pregnant women and • Enriched grain products (e.g.,
bread, cereal, pasta, rice)
women capable of
becoming pregnant • Green leafy vegetables (e.g.,
spinach)
• Orange juice
Niacin • Cholesterol production • Beans 20 mg
• Conversion of food into • Beef
energy • Enriched grain products (e.g.,
• Digestion bread, cereal, pasta, rice)
• Nervous system function • Nuts
• Pork
• Poultry
• Seafood
• Whole grains
Pantothenic • Conversion of food into • Avocados 10 mg
Acid energy • Beans and peas
• Fat metabolism • Broccoli
• Hormone production • Eggs
• Nervous system function • Milk
• Red blood cell formation • Mushrooms
• Poultry
• Seafood
• Sweet potatoes
• Whole grains
• Yogurt
Riboflavin • Conversion of food into • Eggs 1.7 mg
energy • Enriched grain products (e.g.,
• Growth and development bread, cereal, pasta, rice)
• Red blood cell formation • Meats
• Milk
• Mushrooms
• Poultry
• Seafood (e.g., oysters)
• Spinach
Thiamin • Conversion of food into • Beans and peas 1.5 mg
energy • Enriched grain products (e.g.,
• Nervous system function bread, cereal, pasta, rice)
• Nuts
• Pork
• Sunflower seeds
• Whole grains
 VITAMIN WHAT IT DOES
Vitamin A • Growth and
development
• Immune function
• Reproduction
• Red blood cell
formation
• Skin and bone
formation
• Vision
Vitamin B6 • Immune function
• Nervous system
function
• Protein,
carbohydrate, and fat
metabolism
• Red blood cell
formation
Vitamin B12 • Conversion of food into
energy
• Nervous system
function
• Red blood cell
formation
Vitamin C • Antioxidant
• Collagen and
connective tissue
formation
• Immune function
• Wound healing
Vitamin D • Blood pressure
Nutrient of regulation
concern for most • Bone growth
Americans • Calcium balance
• Hormone production
• Immune function
• Nervous system
function
Vitamin E • Antioxidant
• Formation of blood
vessels
• Immune function
Vitamin K • Blood clotting
• Strong bones
WHERE IS IT FOUND DAILY
VALUE*
• Cantaloupe 5,000 IU
• Carrots
• Dairy products
• Eggs
• Fortified cereals
• Green leafy vegetables
(e.g., spinach and broccoli)
• Pumpkin
• Red peppers
• Sweet potatoes
• Chickpeas 2 mg
• Fruits (other than citrus)
• Potatoes
• Salmon
• Tuna
• Dairy products 6 mcg
• Eggs
• Fortified cereals
• Meats
• Poultry
• Seafood (e.g., clams, trout,
salmon, haddock, tuna)
• Broccoli 60 mg
• Brussels sprouts
• Cantaloupe
• Citrus fruits and juices (e.g.,
oranges and grapefruit)
• Kiwifruit
• Peppers
• Strawberries
• Tomatoes and tomato juice
• Eggs 400 IU
• Fish (e.g., herring,
mackerel, salmon, trout, and
tuna)
• Fish liver oil
• Fortified cereals
• Fortified dairy products
• Fortified margarine
• Fortified orange juice
• Fortified soy beverages
(soymilk)
• Fortified cereals and juices 30 IU
• Green vegetables (e.g.,
spinach and broccoli)
• Nuts and seeds
• Peanuts and peanut butter
• Vegetable oils
• Green vegetables (e.g., 80 mcg
broccoli, kale, spinach,
turnip greens, collards,
Swiss chard, mustard
 greens)
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
 Minerals
MINERAL WHAT IT DOES WHERE IS IT FOUND DAILY
VALUE*
Calcium • Blood clotting • Almond, rice, coconut, and 1,000 mg
Nutrient of • Bone and teeth hemp milks
concern for most formation • Canned seafood
Americans • Constriction and with bones (e.g.,
relaxation of blood salmon and
vessels sardines)
• Hormone secretion • Dairy products
• Muscle contraction • Fortified cereals and juices
• Nervous system • Fortified soy beverages
function (soymilk)
• Green vegetables (e.g.,
spinach, kale, broccoli, turnip
greens)
• Tofu (made with calcium sulfate)
Chloride • Acid-base balance • Celery 3,400 mg
• Conversion of food into • Lettuce
energy • Olives
• Digestion • Rye
• Fluid balance • Salt substitutes
• Nervous system • Seaweeds (e.g., dulse and kelp)
function • Table salt and sea salt
• Tomatoes
Chromium • Insulin function • Broccoli 120 mcg
• Protein, • Fruits (e.g., apple and banana)
carbohydrate, and fat • Grape and orange juice
metabolism • Meats
• Spices (e.g., garlic and basil)
• Turkey
• Whole grains
Copper • Antioxidant • Chocolate and cocoa 2 mg
• Bone formation • Crustaceans and shellfish
• Collagen and • Lentils
connective tissue • Nuts and seeds
formation • Organ meats (e.g., liver)
• Energy production • Whole grains
• Iron metabolism
• Nervous system
function
Iodine • Growth and • Breads and cereals 150 mcg
development • Dairy products
• Metabolism • Iodized salt
• Reproduction • Potatoes
• Thyroid hormone • Seafood
production • Seaweed
• Turkey
Iron • Energy production • Beans and peas 18 mg
Nutrient of concern • Growth and • Dark green vegetables
for young children, development • Meats
pregnant women, • Immune function • Poultry
and women • Red blood cell • Prunes and prune juice
capable of formation • Raisins
becoming • Reproduction • Seafood
pregnant • Wound healing • Whole grain, enriched,
and fortified cereals and
breads
 MINERAL WHAT IT DOES WHERE IS IT FOUND DAILY
VALUE*
Magnesium • Blood pressure • Avocados 400 mg
regulation • Bananas
• Blood sugar regulation • Beans and peas
• Bone formation • Dairy products
• Energy production • Green leafy vegetables (e.g.,
• Hormone secretion spinach)
• Immune function • Nuts and pumpkin seeds
• Muscle contraction • Potatoes
• Nervous system • Raisins
function • Wheat bran
• Normal heart rhythm • Whole grains
• Protein formation
Manganese • Carbohydrate, • Beans 2 mg
protein, and • Nuts
cholesterol • Pineapple
metabolism • Spinach
• Cartilage and bone • Sweet potato
formation • Whole grains
• Wound healing
Molybdenum • Enzyme production • Beans and peas 75 mcg
• Nuts
• Whole grains
Phosphorus • Acid-base balance • Beans and peas 1,000 mg
• Bone formation • Dairy products
• Energy production and • Meats
storage • Nuts and seeds
• Hormone activation • Poultry
• Seafood
• Whole grain, enriched,
and fortified cereals and
breads
Potassium • Blood pressure • Bananas 3,500 mg
Nutrient of regulation • Beet greens
concern for most • Carbohydrate • Juices (e.g., carrot,
Americans metabolism pomegranate, prune, orange,
• Fluid balance and tomato)
• Growth and • Milk
development • Oranges and orange juice
• Heart function • Potatoes and sweet potatoes
• Muscle contraction • Prunes and prune juice
• Nervous system • Spinach
function • Tomatoes and tomato products
• Protein formation • White beans
• Yogurt
Selenium • Antioxidant • Eggs 70 mcg
• Immune function • Enriched pasta and rice
• Reproduction • Meats
• Thyroid function • Nuts (e.g., Brazil nuts) and
seeds
• Poultry
• Seafood
• Whole grains
 Minerals
MINERAL WHAT IT DOES
Sodium  Acid-base balance
Nutrient to get less  Blood pressure regulation
of  Fluid balance
 Muscle contraction
 Nervous system function
Zinc  Growth and development
 Immune function
 Nervous system function
 Protein formation
 Reproduction
 Taste and smell
 Wound healing
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
WHERE IS IT FOUND DAILY
VALUE*
 Breads and rolls 2,400 mg
 Cheese (natural and processed)
 Cold cuts and cured meats (e.g.,
deli or packaged ham or turkey)
 Mixed meat dishes (e.g., beef stew,
chili, and meat loaf)
 Mixed pasta dishes (e.g., lasagna,
pasta salad, and spaghetti with
meat sauce)
 Pizza
 Poultry (fresh and processed)
 Sandwiches (e.g., hamburgers, hot
dogs, and submarine sandwiches)
 Savory snacks (e.g., chips,
crackers, popcorn, and pretzels)
 Soups
 Table salt
 Beans and peas 15 mg
 Beef
 Dairy products
 Fortified cereals
 Nuts
 Poultry
 Seafood (e.g., clams, crabs,
lobsters, oysters)
 Whole grains