Top Most Vitamins and Minerals Chart

When you think about the importance of vitamins or minerals, chances are you’re searching for the most important information how much you require and what food items contain these? The following list can assist you. It includes all the minerals and vitamins that you must get, mostly through food items.

Calcium

Foods that contain the following ingredients: Milk, fortified non-dairy alternatives such as soy milk yogurt, hard cheeses, yogurt fortified cereals, unfortified almond milk and kale

How much do you require:

  • Adults aged 19-50 1,000 milligrams of dietary calcium per day
  • Women aged 51 and over 1200 milligrams of vitamin D per day
  • Men age 51 – 70: 1,000 milligrams per day
  • Men aged 71 or older 1200 mg/day for men 71 and older

What does it do: Needed for bone development and the strength of blood clotting, muscles contraction, and more

Don’t exceed this per daily: 2.5 milligrams daily for people 50 and less, and 220 mg daily for those aged 51 and over.

Choline

Foods that contain the following ingredients: Milk, liver eggs, peanuts, milk, eggs

How much do you require:

  • Men: 550 milligrams per day
  • Women: 425 milligrams per day
  • Pregnant women: 450 milligrams per day
  • breastfeeding women: 550 milligrams a day

What does it do: Helps make cells

Don’t exceed this:3,500 milligrams per day

Chromium

Foods with this: Broccoli, potatoes, fish, meats, poultry certain cereals

What is the amount you will need:

  • Men age 19-50: 35 micrograms in a  day
  • Ages 19-50 25 micrograms daily, not unless you are pregnant or nursing
  • Women expecting take 30 micrograms of vitamin C per day.
  • Women who breastfeed women at 45 micrograms a day
  • Age 51 and over 30-micrograms a day
  • Age 51 and above Age 51 and up: 20 micrograms per day

What does it do: Helps control blood sugar levels

Do not exceed this amount: No upper limit is known to adults.

Copper

Foods that contain the following: Seafood, nuts, grains, seeds, wheat bran cereals Whole grains

What is the amount you will need?

  • Adults are allowed to consume 900 micrograms daily, unless pregnant or nursing.
  • Women who are pregnant are advised to consume 1,000 micrograms of vitamin D per day.
  • Breastfeeding mothers Women who breastfeed: 1,300 micrograms daily

What does it do: Helps your body process iron

Don’t exceed this: 8,000 micrograms per day for adults

Fiber

Foods with the following characteristics: Plant foods, including oatmeal lentils, peas, fruits, beans and even vegetables.

How much do you require?

  • Men age 19-50: 38 grams in a day
  • Ages 19-50 25 grams daily, unless breastfeeding or pregnant.
  • Women who are pregnant are able to consume 25-30 grams daily
  • For men aged 51 and above 30-grams per day
  • Women aged 51 and over at 21 grams per day

What does it do: Helps with digestion and reduces cholesterol levels in LDL (“bad”) cholesterol (“bad”) and makes you feel fuller and maintains blood sugar levels.

Do not exceed this amount: No upper limit from adult-friendly foods

Fluoride

Foods with the following characteristics: Fluoridated water, some sea fish

How much do you require?

  • Men: 4 milligrams per day
  • Women: 3 milligrams per day. This includes breastfeeding and pregnant women.

It does this: Prevents cavities in teeth as well as aids with the growth of bone

Do not exceed this amount: 10 milligrams per day for adults

Folic acid (folate)

Foods with the following characteristics: Dark, leafy vegetables Whole grain, enriched and rich breads as well as cereals with fortification

How much do you require?

  • Adults 400 micrograms daily, unless breastfeeding or pregnant.
  • Women who are pregnant have 600 micrograms of folic acid per day.
  • Women who breastfeed Women who breastfeed: 500 micrograms per day

What does it do: Helps in preventing the birth defect vital to cardiovascular health and for the development of cells.

Do not exceed this: 1,000 micrograms per day for adults

Iodine

Foods with this: Seaweed, seafood Dairy products, processed food items Iodized salt

What is the amount you will need:

  • Adults 150 micrograms a day, unless you are breastfeeding or pregnant.
  • Women who are pregnant are consuming 209 micrograms of folic acid per day.
  • Women who breastfeed breastfeeding women: 290 micrograms daily

What does it do? It assists in making thyroid hormones

Do not exceed this amount: 1,100 micrograms per day for adults

Iron

Foods that contain the following: Fortified cereals, beans, lentils, beef turkey (dark meat) Soy beans spinach

What is the amount you will need:

  • Men aged 19 and above 8 milligrams a day
  • Ages 19 to 50 18 milligrams daily, unless breastfeeding or pregnant.
  • Women who are pregnant have 27 milligrams of estrogen per day.
  • Women who breastfeed 10-milligrams of milk per day
  • Women aged 51 and over 8 milligrams per day for women over the age of 51

What is it: Needed for red blood cells and a variety of enzymes

Do not exceed this amount: 45 milligrams per day for adults

Magnesium

Foods with this: Green leafy vegetables Nuts, dairy, potatoes, soybeans whole wheat, quinoa, and whole wheat

What is the amount you will need:

  • Men ages 19-30: 400 milligrams per day
  • For men aged 31 and above Amount: 420 milligrams a day
  • Women between the ages of 19 and 30: 310 milligrams daily, unless you are breastfeeding or pregnant.
  • Women who are 31 years old and older: 320 milligrams a day, unless you are breastfeeding or pregnant.
  • Pregnant women are able to consume 350-360 milligrams of iron per day.
  • Women who breastfeed: 310-320 milligrams of milk per day

What does it do: Helps with heart rhythm muscles and nerve function Bone strength

Don’t exceed this amount: For the magnesium that’s naturally found in food and in water there’s no upper limit.

Supplements or foods fortified with magnesium 350 milligrams daily

Manganese

Foods with the following: Nuts, beans and other legumes, tea, and whole grains

How much do you require?

  • Men: 2.3 milligrams per day
  • For women: 1.8 milligrams per day, unless breastfeeding or pregnant.
  • Women who are pregnant: 2.0 milligrams per day
  • Women who breastfeed: 2.6 milligrams per day

What does it do: Helps form bones and makes enzymes?

Don’t exceed this: 11 milligrams per day for adults

Molybdenum

Foods that contain this: Legumes, leafy vegetables grains, nuts, cereals

How much do you require?

  • Adults have a daily intake of 45 micrograms, unless breastfeeding or pregnant.
  • Women who are breastfeeding or pregnant 50 micrograms of vitamin D per day

What does it do: Needed to make certain enzymes

Do not exceed this amount: 2,000 micrograms per day for adults

Phosphorus

Foods that contain this: Milk and other dairy products peas, meats eggs, certain cereals and breads

What is the amount you will need:

  • Adults: 700 milligrams per day

What does it do: Cells need it to function normally. It helps to make energy. Required for bone growth.

Do not exceed this amount:

  • Adults who are older than 70 can consume 4,000 mg of dietary fiber per day. The limit is lower if you’re pregnant.
  • Pregnant women are advised to consume 3,500 milligrams daily.
  • Adults over 70 Age 70 and over: 3,000 milligrams daily

Potassium

Foods with HTML0:Potatoes, bananas, milk, yogurt yellowfin tuna and soybeans, as well as a wide range of vegetables and fruits.

What is the amount you will need:

  • Adults: 4700 mg of vitamin D per day, except if you are breastfeeding.
  • Women who breastfeed breastfeeding women: 5,100 milligrams/day

What does it do: Helps control blood pressure and helps to make kidney stones less likely

Do not exceed this amount: No upper limit established for adults. However, excessive doses of potassium are dangerous.

Selenium

Foods with this: Organ meats, seafood dairy, certain plants (if they are grown in soil that contains selenium), Brazil nuts

What is the amount you will need:

  • Adults: 55 micrograms daily, unless you are breastfeeding or pregnant.
  • Women expecting are advised to consume 60 micrograms daily.
  • Women who breastfeed Women who breastfeed: 70 micrograms daily

The function of HTML0 is: Protects cells from harm. Helps manage thyroid hormone.

Do not exceed this: 400 micrograms per day for adults

Sodium

Foods with added salt: Foods made with added salt, like processed food and restaurant meals

What is the amount you will need:

  • Adults between the ages of 19 and 50 can consume as high as 1,500 milligrams per day
  • Adults between the ages of 51 and 70 1300 milligrams of mercury per day
  • Adults over the age of 71 as high as 1,200 milligrams of mercury per day

What does it do: Important for fluid balance

Don’t exceed this amount: 2,300 milligrams per day for adults, or as prescribed by your doctor, based on whether or not you have specific ailments, such as high blood pressure.

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Vitamin A

Foods that contain the following: Sweet potatoes, carrots as well as spinach, fortified cereals

What is the amount you will need:

  • Men: 900 micrograms per day
  • Women: 700 micrograms per day
  • Women who are pregnant are able to consume 770 micrograms of vitamin D per day.
  • Women who breastfeed 1300 micrograms of milk per day

What is it: Needed for vision and immunity, as well as reproduction

Do not exceed this amount: 3,000 micrograms per day for adults

Vitamin B1 (thiamine)

Foods that contain the following characteristics: Whole-grain, enriched, enhanced products such as cereals and bread

What is the amount you will need:

  • Men: 1.2 milligrams per day
  • For women: 1.1 milligrams per day (unless you are breastfeeding or pregnant).
  • Breastfeeding or pregnant women: 1.4 milligram per day

What does it do: Helps the body process carbohydrates and protein.

Don’t exceed these amounts: No higher limit is known for adults.

Vitamin B2 (riboflavin)

Foods that contain this: Milk, bread products and cereals fortified with vitamins

What is the amount you will need:

  • Men: 1.3 milligrams per day
  • For women: 1.1 milligrams per day, unless breastfeeding or pregnant.
  • Women who are pregnant: 1.4 milligrams per day
  • Women who breastfeed: 1.6 milligrams per day

What does it do: Helps convert food into energy. It also helps to make blood cells. blood cells.

Don’t exceed this: No upper limit known for adults.

Vitamin B3 (niacin)

Foods that contain this: Meat, fish, poultry, enhanced and whole grain breads cereals fortified with

What is the amount you will need:

  • Men: 16 milligrams per day
  • Women who are taking 14 mg of caffeine per day if not pregnant , or nursing
  • Women who are pregnant have 18 milligrams of estrogen per day.
  • Women who breastfeed are allowed to consume 17 milligrams of milk per day.

What does it do: Helps with digestion and assists in making cholesterol

Do not exceed the following amount of: No upper limit from natural sources. For adults taking Niacin supplementation or obtaining Niacin through fortified food sources do not exceed 35 milligrams a day.

Vitamin B5 (pantothenic acid)

Foods with the following ingredients: Chicken meat, oatmeal, potatoes, cereals tomatoes

How much do you require:

  • Adults 5 milligrams daily with the exception of breastfeeding or pregnant women.
  • Women who are pregnant are allowed to consume 6 milligrams a day
  • Women who breastfeed 7 milligrams of milk per day

What does it do: Helps turn carbs, proteins, and fats into energy

Do not exceed this: No upper limit known for adults.

Vitamin B6

Foods with the following characteristics: Fortified cereals, fortified soy products, chickpeas organ meats, potatoes

How much do you require:

  • Women and men between the ages of 19-50: 1.3 milligrams per day with the exception of breastfeeding or pregnant women.
  • Women who are pregnant: 1.9 milligrams per day
  • Women who breastfeed breastfeeding women: 2 milligrams daily
  • Men aged 51 and above: 1.7 milligrams per day
  • Women over the age of 51: 1.5 milligrams per day

What does it do: Helps with metabolism and your immune system as well as the baby’s cognitive development

Do not exceed the following amount of: 100 milligrams per day for adults.

Vitamin B7 (biotin)

Foods that contain this: Liver Fruits, meats, and fruits

How much do you require:

  • Adults are allowed to consume 30 micrograms a day (except for breastfeeding women).
  • Women who breastfeed 35 micrograms of milk per day

What does it do: Helps your body make proteins, fats and other elements that cells require.

Do not exceed the following amount The upper limits are not is known.

Vitamin B12

Foods that contain the following ingredients: Fish, poultry, meat dairy products, fortified cereals,

What is the amount you will need:

  • Adults 2.4 milligrams of micrograms daily with the exception of nursing or pregnant women
  • Women who are pregnant 2.6 milligrams of micrograms daily
  • Women who breastfeed: 2.8 micrograms per day

What does it do: Helps your body create red blood cells.

Do not exceed these amounts: The upper limits are not is known.

Vitamin C

Foods with this: Red and green peppers Kiwis, oranges, and others citrus fruits like strawberries tomatoes, broccoli

What is the amount you will need:

  • Men: 90 milligrams per day
  • Women 75 milligrams a day, unless breastfeeding or pregnant.
  • Pregnant women have a daily dose of 85 milligrams
  • Women who breastfeed at 120 milligrams a day
  • Smokers Add 35 milligrams to the amounts above.

What does it do: Helps protect against cell damage, helps strengthen your immune system and assists your body create collagen.

Do not exceed this: 2,000 milligrams per day for adults

Vitamin D

Foods that contain this: Fish liver oils, oily fish, fortified dairy products cereals with fortification

How much do you require:

  • Adults between 19 and 70:600 international units (IU) per day
  • Adults aged 71 or over:800 international units per day

What is it: Needed for bones, muscles as well as the immune system and also for communication between the the brain and the rest of your body.

Do not exceed this amount:4,000 international units per day for adults, unless instructed by your physician

Vitamin E

Foods with this: Fortified cereals, sunflower seeds and almonds, peanut butter and vegetable oils

How much do you require:

  • Adults 15 milligrams a day or 22.5 International units. This includes pregnant women.
  • Women who breastfeed who breastfeed: 19 milligrams daily, 28.5 IU

What does it do: Helps protect cells against harm

Do not exceed these amounts: 1000 milligrams a day, for adult

Vitamin K

Foods that contain this: Green vegetables like spinach, collards as well as broccoli Brussels sprouts, cabbage

How much do you require:

  • Men: 120 micrograms per day
  • Women: 90 micrograms per day

What does it do: Important in blood clotting and bone health

Zinc

Foods with this:Red meats, some seafood Fortified cereals

How much do you require:

  • Men: 11 milligrams per day
  • Women are allowed to consume 8 milligrams daily, unless breastfeeding or pregnant.
  • Pregnant women have 11 milligrams of folic acid per day.
  • Women who breastfeed are allowed to consume 12 milligrams of milk per day.

What does it do: Supports your immune system and nerve function. Also essential for reproduction.

Don’t exceed the following amount of40 mg/day for adults.

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