Vitamins are organic materials produced by plants or animals. There are 13 vitamins that are considered essential the bodily function. They are:
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Pantothenic acid
Biotin
Vitamin B6
Vitamin B12
Folate (folic acid)
Vitamins fall into two categories - fat-soluble and water-soluble vitamins. Examples of fat-soluble vitamins are: A, D, E, and K. All the other vitamins in the above list are water-soluble. After the body consumes the daily requirement of fat-soluble vitamins any excess is stored in the fatty tissues of the body. The body will consume the stored vitamins when our intake of vitamins falls short of the daily requirements. In the case of water-soluble vitamins any excess over our daily requirement is disposed out of the body through urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years and used when there is a need for it. It is important to remember this distinction in order to keep our consumption of fat-soluble vitamins within limits.
Each of the above vitamins performs an important function in maintaining our body health.
Recommended Dietary Reference Intake (DRI) for Vitamin A is as follows.
Micro Grams of Vitamin A needed each day according to age group
Children ages 1 – 3 210
Children ages 4 – 8 275
Girls ages 9 – 13 420
Boys ages 9 – 13 445
Girls ages 14 – 18 485
Boys ages 14 – 18 630
Female ages 19 – 70+ 500
Male ages 19 – 70+ 625
Pregnant ages 14 - 18 530
Pregnant ages 19 - 50 550
Lactating ages 14 - 18 885
Lactating ages 19 - 50 900
This vitamin is found in dark-coloured fruits (apricot, tomato,mango) and leafy vegetables, egg yolk, milk and dairy products (cheese, yogurt, butter, and cream). Beef and fish also provide this vitamin to our system.
Recommended Dietary Recommended Intake (DRI) for Vitamin B1 is as follows.
Milligrams of Vitamin B1 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.7
Girls ages 14 – 18 0.9
Boys ages 14 – 18 1
Female ages 19 – 70+ 0.9
Male ages 19 – 70+ 1
Pregnant ages 14 - 18 1.2
Pregnant ages 19 - 50 1.2
Lactating ages 14 - 18 1.2
Lactating ages 19 - 50 1.2
Dried milk
Egg
Enriched bread and flour
Lean meats
Legumes (dried beans)
Nuts and seeds
Organ meats
Peas
Whole grains
Recommended Dietary Reference Intake (DRI) for Vitamin B2 is as follows.
Milligrams of Vitamin B2 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.8
Girls ages 14 – 18 0.9
Boys ages 14 – 18 1.1
Female ages 19 – 70+ 0.9
Male ages 19 – 70 1.1
Male ages 70+ 1
Pregnant ages 14 - 18 1.2
Pregnant ages 19 - 50 1.2
Lactating ages 14 - 18 1.3
Lactating ages 19 - 50 1.3
Vitamin B2 is found in cheese, almonds, beef, lamb, oily fish, egg, pork, mushroom, sesame seeds and spinach.
Recommended Dietary Reference Intake (DRI) for Vitamin B3 is as follows.
Milligrams of Vitamin B3 needed each day according to age group
Children ages 1 – 3 5
Children ages 4 – 8 6
Children ages 9 – 13 9
Girls ages 14 – 18 11
Boys ages 14 – 18 12
Female ages 19 – 70+ 11
Male ages 19 – 70 12
Male ages 70+ 12
Pregnant ages 14 - 18 14
Pregnant ages 19 - 50 14
Lactating ages 14 - 18 13
Lactating ages 9 - 50 13
The sources of this vitamin are: avocado, eggs, enriched breads and fortified cereals, fish (tuna and salt-water fish), lean meats. Legumes, poultry, potato and nuts
Recommended Dietary Reference Intake (DRI) for Vitamin B6 is as follows.
Milligrams of Vitamin B6 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.8
Girls ages 14 – 18 1
Boys ages 14 – 18 1.1
Female ages 19 – 50 1.1
Male ages 19 – 50 1.1
Female ages 51 – 70+ 1.3
Male ages 51 - 70 1.4
Male ages 70+ 1
Pregnant ages 14 - 18 1.6
Pregnant ages 19 - 50 1.6
Lactating ages 14 - 18 1.7
Lactating ages 19 - 50 1.7
The sources of this vitamin are: avocado, banana, legumes (dried beans), meat, nuts, poultry, whole grains.
Recommended Dietary Reference Intake (DRI) for Vitamin B12 is as follows.
Milligrams of Vitamin B12 needed each day according to age group
Children ages 1 – 3 0 .7
Children ages 4 – 8 1
Children ages 9 – 13 1.5
Girls ages 14 – 18 2
Boys ages 14 – 18 2
Female ages 19 – 70+ 2
Male ages 19 – 70+ 2
Pregnant ages 14 - 18 2.2
Pregnant ages 19 - 50 2.2
Lactating ages 14 - 18 2.4
Lactating ages 19 - 50 2.4
The sources of this vitamin are: meat, eggs, soymilk, milk and milk products, liver and kidney, poultry, shellfish.
Recommended Dietary Reference Intake (DRI) for Biotin is as follows.
Micrograms of Vitamin Biotin needed each day according to age group
Infants 1 – 6 months 5
Infants 7 – 12 months 6
Children ages 1 – 3 8
Children ages 4 – 8 12
Children ages 9 – 13 20
Girls ages 14 – 18 25
Boys ages 14 – 18 25
Female ages 19 – 70+ 30
Male ages 19 – 70+ 30
Pregnant ages 14 - 18 30
Pregnant ages 19 - 50 30
Lactating ages 14 - 18 35
Lactating ages 19 - 50 35
The sources of this vitamin are: chocolate, cereal, egg yolk, legumes, milk, nuts, liver, kidney, pork, and yeast.
Recommended Dietary Reference Intake (DRI) for Vitamin C is as follows.
Milligrams of Vitamin C needed each day according to age group are:
Children ages 1 – 3 13
Children ages 4 – 8 22
Children ages 9 – 13 39
Girls 14 – 18 56
Boys ages 14 – 18 63
Female ages 19 – 50 60
Male ages 19 – 50 75
Female ages 51 – 70+ 60
Male ages 51 - 70 75
Male ages 70+ 75
Pregnant ages 14 - 18 66
Pregnant ages 19 - 50 70
Lactating ages 14 - 18 100
Lactating ages 19 - 50 100
The sources of this vitamin are: broccoli, Brussels sprouts, cabbage, cauliflower, citrus fruits, potatoes, spinach, strawberries, tomato juice, and tomatoes
Recommended Dietary Reference Intake (DRI) for Vitamin D is 10 Micrograms per day. This applies for all from infants of 1 month or more and adults up to 70 and more.
Our body gets this vitamin from fish (fatty fish such as salmon, mackerel, herring, and orange roughy), fish liver oils (cod's liver oil), cereals and milk and dairy products (cheese, yogurt, butter, and cream).
Recommended Dietary Reference Intake (DRI) for Vitamin E is as follows.
Milligrams of Vitamin E needed each day according to age group are:
Children ages 1 – 3 5
Children ages 4 – 8 6
Children ages 9 – 13 9
Girls ages 14 – 18 12
Boys ages 14 – 18 12
Female ages 19 – 50 12
Male ages 19 – 50 12
Female ages 51 – 70+ 12
Male ages 51 - 70 12
Male ages 70+ 12
Pregnant ages 14 - 18 12
Pregnant ages 19 - 50 12
Lactating ages 14 - 18 16
Lactating ages 19 - 50 16
This vitamin is found in:
Fruits such as avocado, papaya and mango,
Vegetables (dark green) such as spinach, broccoli, asparagus, turnip greens,
Fats like margarine (made from safflower, corn, and sunflower oil) and oils (safflower, corn, and sunflower)
Seeds and nuts
Wheat germ and wheat germ oil
Recommended Dietary Reference Intake (DRI) for Folate is as follows.
Micrograms of Folate needed each day according to age group are:
Age group μg
Children ages 1 – 3 120
Children ages 4 – 8 160
Children ages 9 – 13 250
Girls ages 14 – 18 330
Boys ages 14 – 18 330
Female ages 19 – 50 320
Male ages 19 – 50 320
Female ages 51 – 70+ 320
Male ages 51 - 70 320
Male ages 70+ 320
Pregnant ages 14 - 18 520
Pregnant ages 19 - 50 520
Lactating ages 14 - 18 450
Lactating ages 19 - 50 450
Asparagus and broccoli, beets, brewer's yeast, dried beans (cooked pinto, navy, kidney, and lima), cereals, green, leafy vegetables (spinach and romaine lettuce), lentils
oranges and orange juice, peanut butter, wheat germ
The sources of this vitamin are:
Cabbage
Cauliflower
Cereals
Dark green vegetables (broccoli, Brussels sprouts, asparagus)
Dark leafy vegetables (spinach, kale, collards, turnip greens)
Fish, liver, beef, eggs
Daily requirement is 5 mg.
Pantothenic acid is found in the following foods:
Avocado
Broccoli, kale, and other vegetables in the cabbage family
Eggs
Legumes and lentils
Milk
Mushroom
Organ meats
Poultry
White and sweet potatoes
Whole-grain cereals
Choline
The daily requirement of this vitamin is 550 mg for men and 425 mg for women.
References
Office of Dietary Supplements, National Institutes of Health
Mediline Plus
Food and Nutrition Board, Institute of Medicine, National Academies
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Pantothenic acid
Biotin
Vitamin B6
Vitamin B12
Folate (folic acid)
Vitamins fall into two categories - fat-soluble and water-soluble vitamins. Examples of fat-soluble vitamins are: A, D, E, and K. All the other vitamins in the above list are water-soluble. After the body consumes the daily requirement of fat-soluble vitamins any excess is stored in the fatty tissues of the body. The body will consume the stored vitamins when our intake of vitamins falls short of the daily requirements. In the case of water-soluble vitamins any excess over our daily requirement is disposed out of the body through urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years and used when there is a need for it. It is important to remember this distinction in order to keep our consumption of fat-soluble vitamins within limits.
Each of the above vitamins performs an important function in maintaining our body health.
Vitamin A
Vitamin A is needed for maintaining healthy teeth, bones, soft tissue, mucus membranes and skin.Recommended Dietary Reference Intake (DRI) for Vitamin A is as follows.
Micro Grams of Vitamin A needed each day according to age group
Children ages 1 – 3 210
Children ages 4 – 8 275
Girls ages 9 – 13 420
Boys ages 9 – 13 445
Girls ages 14 – 18 485
Boys ages 14 – 18 630
Female ages 19 – 70+ 500
Male ages 19 – 70+ 625
Pregnant ages 14 - 18 530
Pregnant ages 19 - 50 550
Lactating ages 14 - 18 885
Lactating ages 19 - 50 900
 |
| Kale |
Vitamin B1
Another name for this vitamin is thiamine. It helps the body cells change carbohydrates into energy. Consuming adequate amount of carbohydrates is essential throughout pregnancy and breast-feeding. Vitamin B1 is also essential for proper heart function and good nerve cells.Recommended Dietary Recommended Intake (DRI) for Vitamin B1 is as follows.
Milligrams of Vitamin B1 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.7
Girls ages 14 – 18 0.9
Boys ages 14 – 18 1
Female ages 19 – 70+ 0.9
Male ages 19 – 70+ 1
Pregnant ages 14 - 18 1.2
Pregnant ages 19 - 50 1.2
Lactating ages 14 - 18 1.2
Lactating ages 19 - 50 1.2
Dried milk
Egg
Enriched bread and flour
Lean meats
Legumes (dried beans)
Nuts and seeds
Organ meats
Peas
Whole grains
Vitamin B2
This vitamin is also known as riboflavin. This vitamin is vital for body growth and the making of red blood cells. |
| Almond |
Milligrams of Vitamin B2 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.8
Girls ages 14 – 18 0.9
Boys ages 14 – 18 1.1
Female ages 19 – 70+ 0.9
Male ages 19 – 70 1.1
Male ages 70+ 1
Pregnant ages 14 - 18 1.2
Pregnant ages 19 - 50 1.2
Lactating ages 14 - 18 1.3
Lactating ages 19 - 50 1.3
Vitamin B2 is found in cheese, almonds, beef, lamb, oily fish, egg, pork, mushroom, sesame seeds and spinach.
Vitamin B3
Another name for this vitamin is niacin. It helps sustain healthy skin and nerves. This vitamin helps in lowering of bad cholesterol.Recommended Dietary Reference Intake (DRI) for Vitamin B3 is as follows.
Milligrams of Vitamin B3 needed each day according to age group
Children ages 1 – 3 5
Children ages 4 – 8 6
Children ages 9 – 13 9
Girls ages 14 – 18 11
Boys ages 14 – 18 12
Female ages 19 – 70+ 11
Male ages 19 – 70 12
Male ages 70+ 12
Pregnant ages 14 - 18 14
Pregnant ages 19 - 50 14
Lactating ages 14 - 18 13
Lactating ages 9 - 50 13
 |
| Avocado |
The sources of this vitamin are: avocado, eggs, enriched breads and fortified cereals, fish (tuna and salt-water fish), lean meats. Legumes, poultry, potato and nuts
Vitamin B6
Another name for vitamin B6 is pyridoxine. It helps in the creation of red blood cells and promotes brain function. It also plays a vital part in the digestion of proteins in the body. Eating larger amounts of protein may reduce vitamin B6 levels in the body.Recommended Dietary Reference Intake (DRI) for Vitamin B6 is as follows.
Milligrams of Vitamin B6 needed each day according to age group
Children ages 1 – 3 0.4
Children ages 4 – 8 0.5
Children ages 9 – 13 0.8
Girls ages 14 – 18 1
Boys ages 14 – 18 1.1
Female ages 19 – 50 1.1
Male ages 19 – 50 1.1
Female ages 51 – 70+ 1.3
Male ages 51 - 70 1.4
Male ages 70+ 1
Pregnant ages 14 - 18 1.6
Pregnant ages 19 - 50 1.6
Lactating ages 14 - 18 1.7
Lactating ages 19 - 50 1.7
The sources of this vitamin are: avocado, banana, legumes (dried beans), meat, nuts, poultry, whole grains.
 |
| Banana |
Vitamin B12
Vitamin B12 is necessary for metabolism like the other B vitamins. Vitamin B12 also assists in the formation of red blood cells and the maintenance the central nervous system.Recommended Dietary Reference Intake (DRI) for Vitamin B12 is as follows.
Milligrams of Vitamin B12 needed each day according to age group
Children ages 1 – 3 0 .7
Children ages 4 – 8 1
Children ages 9 – 13 1.5
Girls ages 14 – 18 2
Boys ages 14 – 18 2
Female ages 19 – 70+ 2
Male ages 19 – 70+ 2
Pregnant ages 14 - 18 2.2
Pregnant ages 19 - 50 2.2
Lactating ages 14 - 18 2.4
Lactating ages 19 - 50 2.4
The sources of this vitamin are: meat, eggs, soymilk, milk and milk products, liver and kidney, poultry, shellfish.
 |
| Eggs |
Biotin
Biotin helps in the metabolism of proteins and carbohydrates, and aids in the production of hormones and cholesterol.Recommended Dietary Reference Intake (DRI) for Biotin is as follows.
Micrograms of Vitamin Biotin needed each day according to age group
Infants 1 – 6 months 5
Infants 7 – 12 months 6
Children ages 1 – 3 8
Children ages 4 – 8 12
Children ages 9 – 13 20
Girls ages 14 – 18 25
Boys ages 14 – 18 25
 |
| chocolate |
Female ages 19 – 70+ 30
Male ages 19 – 70+ 30
Pregnant ages 14 - 18 30
Pregnant ages 19 - 50 30
Lactating ages 14 - 18 35
Lactating ages 19 - 50 35
The sources of this vitamin are: chocolate, cereal, egg yolk, legumes, milk, nuts, liver, kidney, pork, and yeast.
Vitamin C
It is also known as ascorbic acid. This vitamin is an antioxidant that helps in maintaining healthy teeth and gums. It helps the body to absorb iron and develop healthy tissue. It also contributes to wound healing.Recommended Dietary Reference Intake (DRI) for Vitamin C is as follows.
Milligrams of Vitamin C needed each day according to age group are:
Children ages 1 – 3 13
Children ages 4 – 8 22
Children ages 9 – 13 39
Girls 14 – 18 56
Boys ages 14 – 18 63
Female ages 19 – 50 60
Male ages 19 – 50 75
Female ages 51 – 70+ 60
Male ages 51 - 70 75
Male ages 70+ 75
Pregnant ages 14 - 18 66
Pregnant ages 19 - 50 70
Lactating ages 14 - 18 100
Lactating ages 19 - 50 100
.JPG "Vitamins") |
| Broccoli |
The sources of this vitamin are: broccoli, Brussels sprouts, cabbage, cauliflower, citrus fruits, potatoes, spinach, strawberries, tomato juice, and tomatoes
Vitamin D
Vitamin D is made by the body from the sun light. That is why it is called the "sunshine vitamin." The body's requirement of vitamin D is given by ten to fifteen minutes of sunshine thrice weekly. People living in sunny places only will make adequate amount of vitamin D. Vitamin D from food sources alone is not adequate to fulfil the bodily requirement. Vitamin D plays a key function in the absorption of calcium in the body. Calcium is important for healthy teeth and bones. This vitamin also assists sustaining proper blood levels of calcium and phosphorus.Recommended Dietary Reference Intake (DRI) for Vitamin D is 10 Micrograms per day. This applies for all from infants of 1 month or more and adults up to 70 and more.
Our body gets this vitamin from fish (fatty fish such as salmon, mackerel, herring, and orange roughy), fish liver oils (cod's liver oil), cereals and milk and dairy products (cheese, yogurt, butter, and cream).
 |
| Salmon |
Vitamin E
It is also known as tocopherol. It is an antioxidant. It helps in the formation of red blood cells. It also helps the body use up vitamin K.3Recommended Dietary Reference Intake (DRI) for Vitamin E is as follows.
Milligrams of Vitamin E needed each day according to age group are:
Children ages 1 – 3 5
Children ages 4 – 8 6
Children ages 9 – 13 9
Girls ages 14 – 18 12
Boys ages 14 – 18 12
Female ages 19 – 50 12
Male ages 19 – 50 12
Female ages 51 – 70+ 12
 |
| Papaya |
Male ages 70+ 12
Pregnant ages 14 - 18 12
Pregnant ages 19 - 50 12
Lactating ages 14 - 18 16
Lactating ages 19 - 50 16
This vitamin is found in:
Fruits such as avocado, papaya and mango,
Vegetables (dark green) such as spinach, broccoli, asparagus, turnip greens,
Fats like margarine (made from safflower, corn, and sunflower oil) and oils (safflower, corn, and sunflower)
Seeds and nuts
Wheat germ and wheat germ oil
Folate
It is also known as folic acid. Folate works with vitamin B12 to help form red blood cells. It is required for the manufacture of DNA, which regulates tissue growth and functioning of the cells. Pregnant women should take adequate amount of folate. Low levels of folate are linked to birth defects such as spina bifida. Folic acid is used in fortifying many foods.Recommended Dietary Reference Intake (DRI) for Folate is as follows.
Micrograms of Folate needed each day according to age group are:
Age group μg
Children ages 1 – 3 120
Children ages 4 – 8 160
Children ages 9 – 13 250
Girls ages 14 – 18 330
Boys ages 14 – 18 330
 |
| asparagus |
Male ages 19 – 50 320
Female ages 51 – 70+ 320
Male ages 51 - 70 320
Male ages 70+ 320
Pregnant ages 14 - 18 520
Pregnant ages 19 - 50 520
Lactating ages 14 - 18 450
Lactating ages 19 - 50 450
Asparagus and broccoli, beets, brewer's yeast, dried beans (cooked pinto, navy, kidney, and lima), cereals, green, leafy vegetables (spinach and romaine lettuce), lentils
oranges and orange juice, peanut butter, wheat germ
Vitamin K
This is not considered as an essential vitamin, but it is essential blood coagulation. Vitamin K is important for healthy bone structure. Men require 70-80 mcg of this vitamin daily and women 60-65 mcg. |
| cauliflower |
The sources of this vitamin are:
Cabbage
Cauliflower
Cereals
Dark green vegetables (broccoli, Brussels sprouts, asparagus)
Dark leafy vegetables (spinach, kale, collards, turnip greens)
Fish, liver, beef, eggs
Pantothenic acid
Pantothenic acid is needed in food metabolism and making of hormones.Daily requirement is 5 mg.
Pantothenic acid is found in the following foods:
Avocado
Broccoli, kale, and other vegetables in the cabbage family
Eggs
 |
| sweet potatoes |
Milk
Mushroom
Organ meats
Poultry
White and sweet potatoes
Whole-grain cereals
Choline
The daily requirement of this vitamin is 550 mg for men and 425 mg for women.
References
Office of Dietary Supplements, National Institutes of Health
Mediline Plus
Food and Nutrition Board, Institute of Medicine, National Academies
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