Needed for stomach, nerve and muscle function. Helps form many enzymes and proteins and create new cells. Vitamin B3 (niacin) Helps to release energy from carbohydrates. This article lists 20 foods that are high in vitamin A. Assists in making new cells and breaking down some fatty acids and amino acids. Helps metabolize amino acids, cholesterol, and carbohydrates. Essential for healthy skin, blood cells, brain, and nervous system, Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter, Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B, Helps convert food into energy. Intestinal bacteria make a form of vitamin K that accounts for half your requirements. Sports & Outdoors . 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. Needed for muscle contractions. Health and Medicine Division. 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. Milk. May help prevent hip fractures, Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. 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 To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water. Those with liver damage or whose diets supply abundant manganese should be especially vigilant. 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. Vitamins are organic food substances found only in living things, i.e. Vitamins help your body grow and work the way it should. plants and animals. 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. ( This MIND Diet meal plan is a great place to start.) … HHS, Food and Drug Administration, Center for Food Safety and Applied Nutrition. An unexpected benefit of better blood pressure control? While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day. 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) F. Fluoride. 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). Vitamin D (for weight loss) (see Weight Loss) E. Energy drinks. Bolsters the immune system, Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. This is a fat-soluble vitamin that plays an essential role in eye and immune health. 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. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. See all fruits high in vitamin… Androgens, the family of male sex hormones that includes testosterone, function as a fuel for growth in normal development. You can usually get all your vitamins from the foods you eat. Fish. This can make it harder for your blood to clot. Though these vitamins share similar names (B 1, B 2, B 3, etc. 11 / 14. Nearly all foods contain B vitamins, especially animal products. Fortified foods like milk provide most of the vitamin D in American diets. Keeps tissues and skin healthy. © 2010 - 2020 Harvard University. Learn to spot the silent signs you aren’t getting enough vitamins. All have a role in fighting disease and aging. This article takes a close look at all of the B vitamins, including their functions, sources, and deficiency symptoms. 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. Want to know more? ), Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk. Needed for healthy hair, skin, and nails, Protein-rich foods, such as meats, fish, poultry, nuts, legumes. Artificially sweetened drinks: No heart health advantage? They must be supplied in our diet or in man-made dietary supplements. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. 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 mso-style-noshow:yes; Acts as an antioxidant, neutralizing unstable molecules that can damage cells. It is currently used in many sugar-free products and is increasingly gaining acceptance as an alternative sweetener to sugar. Diets rich in vitamin E may help prevent Alzheimer's disease. It’s important to eat a variety of foods from different food groups which are composed of similar nutrients. Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death, Helps build and protect bones and teeth. A healthy diet that contains a variety of fresh, organic food can provide you with the vitamins you need. Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain. Kids & Baby . By activating your account, you will create a login and password. 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. The adequate intake level of vitamin K for adult men is 120 micrograms (mcg). It's important to be consistent in how much vitamin K you get daily. In general, dietary supplements containing all eight are referred to as a vitamin B complex. B vitamins are a group of eight related nutrients. They are essential for our bodies to function properly, for growth, energy and for our general well-being. table.MsoNormalTable Biotin (a.k.a. The Art Of Shaving. 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. Some is made by bacteria in the gastrointestinal tract. line-height:107%; 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. For more information on folate-rich foods, see this list of foods high in folate.. Biotin. mso-tstyle-colband-size:0; Vitamins are Classified as Water-soluble or Fat Soluble. Helps convert food into energy. Deficiency causes burning feet and other neurologic symptoms. A vitamin is an organic molecule (or a set of molecules closely related chemically, i.e. 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. Plays a role in hormone secretion and enzyme activation. Vitamins are organic food substances found only in living things, i.e. Needed for healthy bones and hair, Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Blueberries, blackberries, strawberries and raspberries are all chock-full of nutrients. Carotenoids act as antioxidants. … What can we help you find? mso-style-priority:99; New recommendations (DRIs) for chloride are under development by the Institute of Medicine. The majority of magnesium in the body is found in bones. Vitamin C Helps synthesize collagen; promotes the growth and repair of cells, gum, teeth, blood vessels and bones Helps healing after operation and injury. /* Style Definitions */ Free radicals, which are byproducts of normal metabolism and environmental factors, cause cellular damage, leading to disease and illness. mso-style-parent:""; If you take a look at the nutritional profile of an avocado, you will be very impressed. Foods that have it: Red and green peppers, kiwis, oranges and other citrus fruits, strawberries, broccoli, tomatoes How much you need: Men: 90 milligrams per day (419% DV) 228mg. Food Data Central, High in Vitamin A, Beta Carotene, and Lycopene, High in Vitamins A, B5, and Beta Carotene. Frees vitamin A from storage in the liver. 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