We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).
|Vitamin A||700 mcg||Carrots, sweet potatoes, dark-green veggies|
|Vitamin B1 (Thiamine)||1.4 mg||Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads|
|Vitamin B2 (Riboflavin)||1.2 mg||Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish|
To see the rest read more.
|Vitamin B3 (Niacin)||14 mg||Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast|
|Vitamin B5 (Pantothenic acid)||5 mg||Whole grain cereals, beans, eggs, meat, some energy drinks|
|Vitamin B6 (Pyridoxine and Pyridoxamine)||1.3 mg||Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas|
|Vitamin B7 (Biotin or Vitamin H)||30 mcg||Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains|
|Vitamin B9 (Folic Acid)||400 mcg||Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal|
|Vitamin B12 (Cobalamin)||2.4 mcg||Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals|
|Vitamin C||75 mg||Oranges, strawberries, grapefruit|
|Vitamin D||200 units||Milk, sunlight|
|Vitamin E||15 mg||Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains|
|Potassium||4,200 mg||Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado|
|Calcium||1,000 mg||Dairy products, nuts, broccoli, fortified orange juice, sardines|
|Protein||40-60 g (depending on your weight and activity level)||Dairy products, nuts, meat, poultry, fish, eggs|
|Iron||18 mg||Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets|
|Zinc||9 mg||Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals|
|Magnesium||300 mg||Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass|
|Phosphorus||700 mg||Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast|
I printed this chart and put on the inside of a cabinet door in my kitchen so I can conveniently refer to it.