Vitamin charts shed light on the nutritional needs of both children and adults.

Adult Nutrition Chart

Adult Nutrition Chart
Mark Wallace
fruits, nuts, seeds, and vegetables high in vitamins and minerals
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FDA

In partnership with Michael's Health

Fat-Soluble Vitamins
  Action Food Sources RDA
Vitamin A Antioxidant needed for eye and skin health and immunity; may help fight cancer. Meat, fish, dairy foods, fish liver oil, brightly colored fruits, vegetables.
  • 700 micrograms for women
  • 900 micrograms for men
Astaxanthin Fights cancer and free radicals. Salmon, lobster, shrimp. [dash:ne]
Beta Carotene Aids in cancer prevention. Green, yellow, and orange fruits/vegetables.
  • 6 to 15 mg
Lutein Protects against eye disorders, particularly macular degeneration. Green fruits/vegetables, especially leafy greens. [dash:ne]
Lycopene May reduce risk of cancer, heart disease, and more. Tomatoes cooked in oil, watermelon. [dash:ne]
Zeaxanthin Antioxidant necessary for eye health. Yellow corn, mangoes, oranges, green leafy vegetables, egg yolks. [dash:ne]
Vitamin D Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. Cod liver oil, fatty fish, egg yolks, fortified dairy.
  • 15 micrograms
  • 20 micrograms for ages 71 and older
Vitamin E Antioxidant that helps protect against Alzheimer’s disease, cancer, and heart disease. Wheat germ, almonds and other nuts, cold-pressed vegetable oils.
  • 15 mg
Vitamin K Helps with blood clotting, bone formation, and bone repair. Leafy green vegetables, green tea, alfalfa, sprouts.
  • 90 micrograms for women
  • 120 micrograms for men
Water-Soluble Vitamins
  Action Food Sources RDA
Vitamin B1 (thiamine) Enhances brain function and energy. Brown rice, dairy, egg yolks, legumes, soy.
  • 1.1 mg for women
  • 1.2 mg for men
Vitamin B2 (riboflavin) Essential for energy and immune support. Cheese, eggs, fish, poultry, spinach, yogurt.
  • 1.1 mg for women
  • 1.3 mg for men
Vitamin B3 (niacin) Aids healthy circulation and nerves; lowers cholesterol. Because of possible side effects, niacin supplements should be used only with a physician's oversight. Brewer’s yeast, broccoli, carrots, fish, nuts, wheat germ.
  • 14 mg for women
  • 16 mg for men
Vitamin B5 (pantothenic acid) Fights stress; enhances metabolism and stamina. Whole wheat, eggs, legumes, peas.
  • 5 mg
Vitamin B6 (pyridoxine) Needed for growth and maintenance; helps form red blood cells; reduces high levels of homocysteine. Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals.
  • 1.3 mg
  • 1.5 mg for women 51 and older
  • 1.7 mg for men 51 and older
Vitamin B9 Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects. Leafy greens, liver, asparagus, brewer’s yeast.
  • 400 micrograms
  • 600 micrograms during pregnancy
Vitamin B12 (cobalamine) Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.
  • 2.4 micrograms
Biotin Promotes healthy hair, nails, and skin. Brewer’s yeast, dairy, fish, meat, rice bran, sunflower seeds, sweet potatoes.
  • 30 micrograms
Choline Helps transmission of nerve impulses; supports brain function and fat metabolism. Egg yolks, legumes, meat, whole grains.
  • 425 mg for women
  • 550 mg for men
Vitamin C (ascorbic acid) Antioxidant for immune, eye, and skin health. Berries, citrus fruits, broccoli, red peppers, leafy greens.
  • 75 mg for women
  • 90 mg for men
Important Minerals
  Action Food Sources RDA
Boron A micronutrient, may be helpful for bone building, cellular energy, and enzyme function. Apples, carrots, leafy greens, raw nuts, whole grains. [dash:ne]
Calcium Essential for strong bones and teeth and healthy gums; balance with magnesium. Dairy foods (and fortified substitutes), dark leafy greens, sardines.
  • 1,000 mg
  • 1,200 mg for women age 51 and older
  • 1,200 mg for men 71 and older
Chromium Helps glucose metabolism; enhances energy. Brewer’s yeast, brown rice, meat, whole grains.
  • 20 to 25 micrograms for women
  • 30 to 35 micrograms for men
Copper Helps build blood cells and collagen. Meat, nuts, seafood, soybeans, whole grains
  • 900 micrograms
Iodine Contributes to the making of thryoid hormones. Helps bone and brain development during pregnancy and infancy. Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt.
  • 150 micrograms
Iron Essential to blood cell production, growth, immune health, and energy. Eggs, fish, liver, meat, leafy greens, whole grains.
  • 18 mg for women
  • 8 mg for women after age 50
  • 8 mg for men
Magnesium Balances calcium; needed for bone and cardiovascular health. Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans.
  • 310 mg for women 19-30
  • 320 mg for women 31 and up
  • 400 mg for men 19-30
  • 420 mg for men 31 and up
Manganese Needed for carbohydrate metabolism and energy production. Shellfish, nuts, seeds, sea vegetables, whole grains.
  • 1.8 mg for women
  • 2.3 mg for men
Molybdenum Activates enzymes, some of which contribute to metabolizing toxins. Legumes, beef liver, cereal grains, dark leafy greens, yogurt.
  • 45 micrograms
Potassium Protects against high blood pressure. Fruits, dairy, fish, whole grains.
  • 4.7 grams
Selenium Anticancer antioxidant; works best with vitamin E. Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains.
  • 55 micrograms
Silicon Needed for formation of collagen for bones and connective tissue. Green beans, bananas, whole grains, lentils, dark leafy greens. [dash:ne]
Zinc Important in immune and reproductive health. Eggs, legumes, shellfish, whole grains.
  • 8 mg for women
  • 11 mg for men
Sources

“Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd

“Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu

“Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov

"Vitamins," Medline Plus, National Library of Medicine, http://medlineplus.gov

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Kids' Nutrition Chart

Kids' Nutrition Chart
Mark Wallace
Young cute siblings surrounded by a rainbow of healthy produce

In partnership with Michael's Health

Fat-Soluble Vitamins
  Action Food Sources Age / [abbr:rda]
Vitamin A Antioxidant needed for eye and skin health. Fish liver oil; manufactured in the body from brightly colored fruit and veggies.
1-3 300 mcg
4-8 400 mcg
9 -13 600 mcg
14-18 900 mcg (M)

700 mcg (F)
Vitamin D Controls calcium levels; critical for bone and tooth development. Cod liver oil, fatty fish, egg yolks, fortified dairy products.
1-18 600 IU

(15 mcg)
Vitamin E

(D-Alpha Tocopherol)		 Antioxidant involved in immune function and anti-inflammatory processes. Wheat germ oil, almonds and other nuts, coldpressed vegetable oils.
1-3 6 mg
4-8 7 mg
9-13 11 mg
14-8 15 mg
Vitamin K Helps with blood clotting and bone formation and repair. Cruciferous and leafy green vegetables.
1-3 30 mcg
4-8 55 mcg
9-13 60 mcg
14-18 75 mcg
Water-Soluble Vitamins
  Action Food Sources Age / [abbr:rda]
Vitamin B1

Thiamine		 Enhances brain function, circulation, digestion, and energy production. Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.
1-3 0.5 mg
4-8 0.6 mg
9-13 0.9 mg
14-18 1.2 mg (M)

1 mg (F)
Vitamin B2

Riboflavin		 Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress. Almonds, brewer’s yeast, meats, milk, soybeans.
1-3 0.5 mg
4-8 0.6 mg
9-13 0.9 mg
14-18 1.3 mg (M)

1 mg (F)
Vitamin B3

Niacin		 Essential for healthy circulation, skin, and nerves; important for converting food to energy. Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.
1-3 6 mg
4-8 8 mg
9-13 12 mg
14-18 16 mg (M)

14 mg (F)
Vitamin B5

Pantothenic Acid		 Fights stress; enhances stamina. Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.
1-3 2 mg
4-8 3 mg
9-13 4 mg
14-18 5 mg
Vitamin B6 Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function. Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals.
1-3 0.5 mg
4-8 0.6 mg
9-13 1 mg
14-18 1.3 mg (M)

1.2 mg (F)
Vitamin B9

Folate / Folic Acid		 Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.
1-3 150 mcg
4-8 200 mcg
9-13 300 mcg
14-18 400 mcg
Vitamin B12 Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism. Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.
1-3 0.9 mcg
4-8 1.2 mcg
9-13 1.8 mcg
14-18 2.4 mcg
Biotin Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin. Brewer’s yeast, fruit, milk, rice bran, vegetables, nuts.
1-3 8 mcg
4-8 12 mcg
9-13 20 mcg
14-18 25 mcg
Vitamin C Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as anti-inflammatory action. Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus.
1-3 15 mg
4-8 25 mg
9-13 45 mg
14-18 75 mg (M)

65 mg (F)
Important Minerals
  Action Food Sources Age / [abbr:rda]
Calcium Essential for strong bones and teeth, healthy gums, and muscle function. Dairy (and fortified substitutes), leafy greens, sardines.
1-3 700 mg
4-8 1,000 mg
9-18 1,300 mg
Copper Aids in red blood cell, bone, and collagen formation. Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.
1-3 340 mcg
4-8 440 mcg
9-13 700 mcg
14-18 890 mcg
Iron Essential to blood cell production, normal growth and development, and immune health. Eggs, fish, liver, meat, leafy vegetables, whole grains.
1-3 7 mg
4-8 10 mg
9-13 8 mg
14-18 11 mg (M)

15 mg (F)
Magnesium Vital for enzyme activity and energy production. Dairy, fish, leafy greens, meat, seafood.
1-3 80 mg
4-8 130 mg
9-13 240 mg
14-18 410 mg (M)

360 mg (F)
Manganese Needed for fat and protein metabolism, energy production, healthy nerves, and immune system. Effective for constipation. Avocados, nuts, seeds, sea vegetables, whole grains.
1-3 1.2 mg
4-8 1.5 mg
9-13 1.9 mg (M)

1.6 mg (F)
14-18 2.2 mg (M)

1.6 mg (F)
Selenium Important for thyroid gland function. Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.
1-3 20 mcg
4-8 30 mcg
9-13 40 mcg
14-18 55 mcg
Zinc Important in immune health; deficiency results in loss of senses of smell and taste. Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.
1-3 3 mg
4-8 5 mg
9-13 8 mg
14-18 11 mg (M)

9 mg (F)

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The Taste for Life Staff
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