Food And Vitamin Chart



Food and nutrition article, natural sources, recommended daily intake, benefits of. The nutrition
chart below will help you in your selection of vitamin enriched foods that will help with the: eyes,
heart, blood, finger nails, skin, lungs, hair, bones, sex, and the list goes on. But the human body also
requires minerals ,such as, calcium, copper, magnesium, zinc,  selenium, and potassium.



Vitamin A
Essential to eyes,builds resistance to respiratory infections,boosts immune system,promotes strong
bones,healthy skin,hair and gums.
Natural sources: fish liver oil, liver, carrots, dark green and yellow vegetables, eggs.
Daily intake: Adult males 5,000 international units.(IU)
IU for Adult women 4,000 IU


Vitamin B1, thiamine.
Promotes growth,helps in digestion of carbohydrates ,improves mental outlook, helps keep nerves
system ,heart, and muscles functioning.
Natural sources: whole wheat, soybeans, egg yolk, most vegetables.
Daily intake: 1 to 1.5 milligrams


Vitamin bB
Growth aid;promotes healthy skin, nails, hair and vision.
Natural sources: milk, liver, cheese, beans.
Daily intake:1.2 to 1.7 mg.


Vitamin B3, niacin, niacin amide nicotinic acid, nicotine amide.
Helps the body to produce sex hormones,essential for the nervous system and brain functions,
promotes healthy looking skin.
Natural sources: fish, lean meat, whole wheat, white meat poultry, avocados, figs, prunes.
Daily intake: 13 to 19 mg.


Vitamin B6, pyridoxine.
Strengthens the immune system, lowers risk of heart attack.
Natural sources: cantaloupe, eggs, oats, peanuts, walnuts.
Daily intake: 1.6 to 2.0 mg.


Vitamin B12, cobalamin.
Helps body formation and  regeneration of red blood cells,lowers risk of heart disease, increases
energy.
Natural Sources: liver, beef, pork, eggs.
Daily intake 2 micrograms(mcg).


Vitamin C, ascorbic acid, cevitamin acid.
Helps body form collagen,a material that is crucial for healthy body tissues,gums,blood
vessels,bones,teeth. Heals wounds and burns. Helps the immune system fight infections.
Natural sources: citrus fruits, berries, tomatoes, cauliflower
Recommended daily intake:60 mg


Vitamin D, Helps the body process calcium and phosphorus to keep bones and teeth strong. When
taken with vitamin A and C, it can help prevent colds;helps body process vitamin A.
Natural sources : fish liver oils, milk and dairy products, sardine, tuna, salmon.
Recommended daily intake: 200 to 400 iu.



Vitamin E, tocopherol. Keeps people looking young by slowing the aging of cells. Supplies oxygen to
the body, improving endurances;works with vitamin A to protect the lungs against air pollution.
Natural sources: Vegetable oil, nuts,  brussels sprouts, spinach, eggs.
Recommended daily intake: 8 to 10 IU


Folic acid, folacin, folate. Aids in red blood cell formation, reduces risk of heart disease, protects
againts birth defects.
Natural sources: deep green leafy vegetables, carrots, liver, apricots, pumpkins.
Recommended  daily intake: 180 to 200 mcg.
Pregnant women need higher levels of many vitamin;for folic acid their daily intake should be
360-400 mcg. Nursing mothers require 280 mcg. for the first six months and 260 mcg for the second
six months.


Calcium: Works with phosphorus to maintain healthy bones
and teeth;works with magnesium to promote cardiovascular health. Helps lower risk of colon cancer
and keeps heartbeat regular.
Natural sources: milk and dairy products, soybeans, tofu, sunflower seeds, kale, broccoli.
Daily intake: 1,200mg.
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