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Are You Getting Your RDI?

Is it me or are you confused about how much of each vitamin and mineral you are supposed to get each day?

Some of my friends take daily vitamins, and some eat fortified foods like calcium-enriched orange juice. It that necessary, or do we get enough in the foods we eat?

The first step in answering that question is to know how much we need to get each day. Here's a chart to make it a little more simple for you. These numbers are the RDI (reference daily intake) for women.

Want to see? Then


Vitamin Amount Foods it's Found in
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
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) 6 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 40-60g (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 8 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
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Join The Conversation
pinupsweetheart pinupsweetheart 9 years
Thanks FIT!
pinupsweetheart pinupsweetheart 9 years
Thanks FIT!
Magica Magica 9 years
Very useful! Thank you. :)
Magica Magica 9 years
Very useful! Thank you. :)
SU3 SU3 9 years
Another chart going into the favorites! These charts are great Fit!
scratch5 scratch5 9 years
I should really just print this out and have it handy to remind to eat more veggies and fruit.
Budderflie Budderflie 9 years
My doctor has me take a B-supplement for my hand (it goes numb a lot) as well as Vitamin E, Flaxseed and A multi. I eat as healty as I can, but sometimes its not enough. The B has helped alot, but the neon color you "expell" from you body is a little odd. (im sure you all loved the visual, youre welcome! LOL) ~Erin~
cravinsugar cravinsugar 9 years
i eat a lot of fresh veggies and fruit...and was wondering if I should still take my multi-vitamin..i haven't been and i feel gerat so i won't for now._________________________________________________________Why don't you wear the face you have when I am not around?
cravinsugar cravinsugar 9 years
i eat a lot of fresh veggies and fruit...and was wondering if I should still take my multi-vitamin..i haven't been and i feel gerat so i won't for now. _________________________________________________________ Why don't you wear the face you have when I am not around?
mandiesoh mandiesoh 9 years
sigh, so many vitamins and so little time!
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