Have you ever wondered what vitamins your body needs and how much of each vitamin you should be getting every day? Look no further than this comprehensive vitamins chart!
Vitamin A
Vitamin A is important for healthy eyesight, immune function, and skin health. You can find vitamin A in foods like carrots, sweet potatoes, and spinach. The recommended daily intake for vitamin A is 700-900mcg for adults.
Vitamin B1 (Thiamin)
Vitamin B1 is essential for energy production, healthy nervous system function, and maintaining a healthy metabolism. You can find vitamin B1 in foods like fortified cereals, whole grains, and beans. The recommended daily intake for vitamin B1 is 1.1-1.2mg for adults.
Vitamin B2 (Riboflavin)
Vitamin B2 is important for healthy skin, eyes, and nervous system function. You can find vitamin B2 in foods like milk, cheese, and leafy greens. The recommended daily intake for vitamin B2 is 1.1-1.3mg for adults.
Vitamin B3 (Niacin)
Vitamin B3 is essential for healthy skin, digestive function, and converting food into energy. You can find vitamin B3 in foods like meat, fish, and peanuts. The recommended daily intake for vitamin B3 is 14-16mg for adults.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is important for healthy skin, hair, and blood sugar regulation. You can find vitamin B5 in foods like avocados, chicken, and mushrooms. The recommended daily intake for vitamin B5 is 5mg for adults.
Vitamin B6
Vitamin B6 is important for healthy brain function, immune function, and red blood cell production. You can find vitamin B6 in foods like bananas, chicken, and potatoes. The recommended daily intake for vitamin B6 is 1.3-1.5mg for adults.
Vitamin B7 (Biotin)
Vitamin B7, also known as biotin, is important for healthy hair, skin, and nails. You can find vitamin B7 in foods like eggs, nuts, and sweet potatoes. The recommended daily intake for vitamin B7 is 30mcg for adults.
Vitamin B9 (Folate)
Vitamin B9, also known as folate or folic acid, is important for healthy brain function and preventing birth defects in pregnant women. You can find vitamin B9 in foods like leafy greens, beans, and fortified cereals. The recommended daily intake for vitamin B9 is 400-600mcg for adults.
Vitamin B12
Vitamin B12 is important for healthy nerve function, red blood cell production, and DNA synthesis. You can find vitamin B12 in foods like meat, fish, and dairy products. The recommended daily intake for vitamin B12 is 2.4mcg for adults.
Vitamin C
Vitamin C is important for healthy immune function, wound healing, and collagen production. You can find vitamin C in foods like oranges, strawberries, and bell peppers. The recommended daily intake for vitamin C is 75-90mg for adults.
Vitamin D
Vitamin D is important for healthy bone growth and development, immune function, and preventing chronic diseases. You can find vitamin D in foods like fatty fish, egg yolks, and fortified dairy products. However, the best way to get vitamin D is through exposure to sunlight. The recommended daily intake for vitamin D is 600-800IU for adults.
Vitamin E
Vitamin E is important for healthy skin, immune function, and preventing chronic diseases. You can find vitamin E in foods like nuts, seeds, and leafy greens. The recommended daily intake for vitamin E is 15mg for adults.
Vitamin K
Vitamin K is important for healthy blood clotting and bone health. You can find vitamin K in foods like leafy greens, broccoli, and green beans. The recommended daily intake for vitamin K is 90-120mcg for adults.
Remember to always consult with your doctor or healthcare provider before making changes to your diet or supplement regimen.
With this vitamins chart, you can be sure you’re getting all the essential nutrients your body needs for optimal health!
