All vitamins chart

When it comes to Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale How much you need: • Adults ages 19-50: 1,000 milligrams per day • Women age 51 and older: 1,200 milligrams per day • Men age 51 - 70: 1,000 milligrams per day • Men 71 and older: 1,200 milligrams per day What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older Choline Foods that have it: Milk, How much you need: • Men: 550 milligrams per day • Women: 425 milligrams per day • • What it does: Helps make cells Don't get more than this much: 3,500 milligrams per day Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals How much you need: • Men ages 19-50: 35 micrograms per day • Women ages 19-50: 25 micrograms per day, unless pregnant or • Pregnant women: 30 micrograms per day • • Men age 51 and up: 30 micrograms per day • Women age 51 and up: 20 micrograms per day What it does: Helps control Don't get more than this much: No upper limit known for adults Copper Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains How much you need: • Adults: 900 micrograms per day, unless pregnant or breastfeeding • Pregnant women: 1,000 micrograms per day • Breastfeeding women: 1,300 micrograms per day What it does: Helps your ...

One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and an eye problem called age-related macular degeneration. (But too much vitamin A can hurt your liver.) Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon. It helps your body turn food into energy. It's also key for the structure of brain cells. Legumes, like black beans and lentils, and seeds are go-to sources. Pork and whole grains are also good. Most people get enough thiamin from the foods they eat, but pregnant and breastfeeding women need a little more. People with diabetes tend to have low levels of it. You could get enough for the day from a good breakfast! It’s added to many fortified breads and grain products and also found naturally in eggs, asparagus and other green veggies, and milk. Your cells need it to work right, and it might help prevent migraines. (It gets its name from the Latin word "flavus" for yellow -- a lot of B2 will turn your pee a bright color.) This is a family of compounds that your body needs to turn food into energy and store it. It helps protect your skin and tissues, too, and may improve your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey, salmon, or other lean meats. You're vegan? Eat crimini mus...

One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and an eye problem called age-related macular degeneration. (But too much vitamin A can hurt your liver.) Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon. It helps your body turn food into energy. It's also key for the structure of brain cells. Legumes, like black beans and lentils, and seeds are go-to sources. Pork and whole grains are also good. Most people get enough thiamin from the foods they eat, but pregnant and breastfeeding women need a little more. People with diabetes tend to have low levels of it. You could get enough for the day from a good breakfast! It’s added to many fortified breads and grain products and also found naturally in eggs, asparagus and other green veggies, and milk. Your cells need it to work right, and it might help prevent migraines. (It gets its name from the Latin word "flavus" for yellow -- a lot of B2 will turn your pee a bright color.) This is a family of compounds that your body needs to turn food into energy and store it. It helps protect your skin and tissues, too, and may improve your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey, salmon, or other lean meats. You're vegan? Eat crimini mus...

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 recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless specified, values represent those for adults ages 19 and older. DID YOU KNOW? RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's). 3,000 mcg (about 10,000 IU) Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, ...

When it comes to Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale How much you need: • Adults ages 19-50: 1,000 milligrams per day • Women age 51 and older: 1,200 milligrams per day • Men age 51 - 70: 1,000 milligrams per day • Men 71 and older: 1,200 milligrams per day What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older Choline Foods that have it: Milk, How much you need: • Men: 550 milligrams per day • Women: 425 milligrams per day • • What it does: Helps make cells Don't get more than this much: 3,500 milligrams per day Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals How much you need: • Men ages 19-50: 35 micrograms per day • Women ages 19-50: 25 micrograms per day, unless pregnant or • Pregnant women: 30 micrograms per day • • Men age 51 and up: 30 micrograms per day • Women age 51 and up: 20 micrograms per day What it does: Helps control Don't get more than this much: No upper limit known for adults Copper Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains How much you need: • Adults: 900 micrograms per day, unless pregnant or breastfeeding • Pregnant women: 1,000 micrograms per day • Breastfeeding women: 1,300 micrograms per day What it does: Helps your ...

One type comes from animal sources of food. It helps you see at night, make red blood cells, and fight off infections. The other type is in plant foods. It helps prevent damage to cells and an eye problem called age-related macular degeneration. (But too much vitamin A can hurt your liver.) Eat orange veggies and fruits like sweet potato and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon. It helps your body turn food into energy. It's also key for the structure of brain cells. Legumes, like black beans and lentils, and seeds are go-to sources. Pork and whole grains are also good. Most people get enough thiamin from the foods they eat, but pregnant and breastfeeding women need a little more. People with diabetes tend to have low levels of it. You could get enough for the day from a good breakfast! It’s added to many fortified breads and grain products and also found naturally in eggs, asparagus and other green veggies, and milk. Your cells need it to work right, and it might help prevent migraines. (It gets its name from the Latin word "flavus" for yellow -- a lot of B2 will turn your pee a bright color.) This is a family of compounds that your body needs to turn food into energy and store it. It helps protect your skin and tissues, too, and may improve your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey, salmon, or other lean meats. You're vegan? Eat crimini mus...

When it comes to Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale How much you need: • Adults ages 19-50: 1,000 milligrams per day • Women age 51 and older: 1,200 milligrams per day • Men age 51 - 70: 1,000 milligrams per day • Men 71 and older: 1,200 milligrams per day What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older Choline Foods that have it: Milk, How much you need: • Men: 550 milligrams per day • Women: 425 milligrams per day • • What it does: Helps make cells Don't get more than this much: 3,500 milligrams per day Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals How much you need: • Men ages 19-50: 35 micrograms per day • Women ages 19-50: 25 micrograms per day, unless pregnant or • Pregnant women: 30 micrograms per day • • Men age 51 and up: 30 micrograms per day • Women age 51 and up: 20 micrograms per day What it does: Helps control Don't get more than this much: No upper limit known for adults Copper Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains How much you need: • Adults: 900 micrograms per day, unless pregnant or breastfeeding • Pregnant women: 1,000 micrograms per day • Breastfeeding women: 1,300 micrograms per day What it does: Helps your ...

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 recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless specified, values represent those for adults ages 19 and older. DID YOU KNOW? RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's). 3,000 mcg (about 10,000 IU) Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, ...