DIETITIANS Vitamin Cheat Sheet A Quick-Reference Guide for RDNs Fat-Soluble Vitamins RDA For Adults are eer Salmon, organ meats, Important for vision, | 9*8en/Srange/yellow Vitamin a | Men: 900 meg maintenance of the immune | Gacucing cantcloupe, Women: 700 meg system, and growth and | ,inciuding cantoupe. development. fortified breakfast cereals, and eggs Fortified milk, fatty fish Needed for calcium absorption, | (trout, salmon, tuna, ‘i bone health, muscle function, mackerel). Vitamin) s6:ncg (B00)10) and immune system Smaller amounts found TAaiNersnee in beef liver, egg yolks, cheese, and mushrooms. Important antioxidant to protect | Vegetable oils, nuts , against cell damage, helps to. | (especially almonds) Vitamin E 15mg stobilize cell membranes, and | and seeds, and green helps avoid blood clotting. vegetables Green leafy vegetables, Fj ‘vegetable oils, some Vitamin k | Men 20meg |S Ee ee clon cinroten Mirae ori: Women: 90 meg y RS blueberries and figs), used for bone mineralization. | ment cheese sage end ‘soybeans, Reference: Dietary supplement fact sheets. NIH Office of Dietary Supplements. hiips://ods.od nih. gov /factsheets/lst-al Find more resources at shop dictitiansondemand com