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How to find out your daily requirement for vitamins and how many foods to eat to get it. After reading the article you can easily determine these indicators. Find out how many vitamins are in foods and calculate the need by age and gender. The article contains tables of vitamins in food.

Vitamins are extremely important substances for our body. They quietly regulate all its functions and influence our well-being and functioning. Their deficiency or excess can have a detrimental effect on our condition. Therefore, it is necessary to take into account what our diet consists of and carefully approach its composition.

How to determine the body's daily need for vitamins

Vitamin A

Type: fat soluble
Impact: Vision, growth, gland function, immunity

Details and much more in the previous article.

• beef liver - 3.38
• eggs - 0.35
• homemade milk / full-fat sour cream, 30% – 0.23
• cottage cheese – 0.1
• butter - 0.21
• Fresh fish – 0.05
• Salmon caviar –1.0
• Cod liver (canned) – 4.4

Daily requirement for vitamin A

Category	Age (years)	Need, mcg
Infants	up to 5 months	400
	up to 1 year	400
Children under 10 years old	1–3	450
	4–6	500
	7–10	700
Teenagers and adult men	11-14	1000
	15-18	1000
	19-24	1000
	25-50	1000
	>50	1000
TeenagersAnd adult women	11-14	800
	15-18	800
	19-24	800
	25-50	800
	>50	800

Vitamin E

Type: fat-soluble
Impact: Pregnancy and fetal development, sexual cycle; metabolism of proteins, zinc, calcium

Content in products (mg per 100 g):

• sunflower oil - 67.0
• olive oil - 13.0
• chicken eggs - 2.0
• beef liver - 1.28
• fat cottage cheese - 0.38
• beans - 3.84
• buckwheat - 6.65
• wheat bread - 3.3
• hazelnuts - 25.5
• walnuts - 23.0
• sea ​​buckthorn berries - 10.3
• green peas (canned) - 2.6
• parsley - 1.8
• cheese / cream 20% - 0.52
• beef - 0.57

Daily requirement for vitamin E

Category	Age (years)	Need, mg
Infants	up to 5 months	3
	up to 1 year	4
Children under 10 years old	1-3	6
	4-6	7
	7-10	7
Teenagers and adult men	11-14	10
	15-18	10
	19-24	10
	25-50	10
	>50	10
TeenagersAnd adult women	11-14	8
	15-18	8
	19-24	8
	25-50	8
	>50	8

Vitamin D

Type: fat-soluble
Impact: Synthesized in the skin under sunlight; exchange of calcium and phosphorus.

• cheddar cheese – 1.0
• goat milk – 0.06
• cow's milk – 0.05
• sour cream 30% – 0.15
• peasant oil – 1.3
• chicken eggs – 4.7
• fish – 2.3
• cod liver (cons.) – 100.0
• fresh herring – 30.0

Daily requirement for vitamin D

Category	Age (years)	Need, mcg
Infants	up to 5 months	10
	up to 1 year	10
Children under 10 years old	1-3	10
	4-6	2,5
	7-10	2,5
Teenagers and adult men	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5
TeenagersAnd adult women	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5

Vitamin K

Type: fat-soluble
Impact: Blood clotting, muscle function, internal organs.

Content in products (mcg per 100 g):

• spinach – 0.35
• white cabbage – 0.08;
• cauliflower – 0.29;
• tomatoes – 0.04;
• dried peas – 0.1;
• corn – 0.03;
• potatoes – 0.2;
• carrots – 0.1;
• rosehip – 0.27;
• pork liver – 0.12;
• beef liver – 0.07.

Daily requirement for vitamin K

Category	Age (years)	Need, mcg
Infants	up to 5 months	5
	up to 1 year	10
Children under 10 years old	1-3	15
	4-6	20
	7-10	30
Teenagers and adult men	11-14	45
	15-18	65
	19-24	70
	25-50	80
	>50	80
TeenagersAnd adult women	11-14	45
	15-18	55
	19-24	60
	25-50	65
	>50	65

Vitamin C

Type: water-soluble
Impact: Function of the central nervous system, immunity; promotes the absorption of iron and other vitamins, cholesterol metabolism; easily destroyed during processing, storage, or exposure to light.

• rosehip – up to 1000 mg;
• green pepper – 126;
• black currant – 300;
• horseradish – 128;
• green onion – 48;
• citrus fruits – 20–30;
• strawberry – 51;
• chokeberry – 2000 mg.

Daily requirement of vitamin C

Category	Age (years)	Need, mg
Infants	up to 5 months	30
	up to 1 year	35
Children under 10 years old	1-3	40
	4-6	45
	7-10	45
Teenagers and adult men	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60
TeenagersAnd adult women	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60

Vitamin B1

Type: water-soluble
Impact: Protein metabolism, digestion. The cardiovascular system.
Content in products (mg per 100 g):

• dry brewer's yeast – 0.5;
• pork – 0.8;
• liver gov. – 0.37;
• wheat bread - 0.26;
• rye bread – 0.15.

Daily requirement for vitamin B1

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,4
Children under 10 years old	1-3	0,7
	4-6	0,9
	7-10	1
Teenagers and adult men	11-14	1,3
	15-18	1,5
	19-24	1,5
	25-50	1,5
	>50	1,2
TeenagersAnd adult women	11-14	1,1
	15-18	1,1
	19-24	1,1
	25-50	1,1
	>50	1

Vitamin B2

Type: water-soluble
Impact: Color vision, skin condition.
Content in products (mg per 100 g):

• natural yeast – 2.4;
• chicken eggs – 0.69;
• homemade milk – 0.19;
• cod liver (cons.) – 0.35;
• Russian cheese – 0.43;
• sea ​​fish – 0.08.

Daily requirement for vitamin B2

Category	Age (years)	Need, mg
Infants	up to 5 months	0,4
	up to 1 year	0,5
Children under 10 years old	1-3	0,8
	4-6	1,1
	7-10	1,2
Teenagers and adult men	11-14	1,5
	15-18	1,8
	19-24	1,7
	25-50	1,7
	>50	1,4
TeenagersAnd adult women	11-14	1,3
	15-18	1,3
	19-24	1,3
	25-50	1,3
	>50	1,2

Vitamin B6

Type: water-soluble
Impact: Skin condition, hematopoiesis, mood and reaction speed.
Content in products (mg per 100 g):

• nat. yeast – 4;
• fresh corn - 1;
• soybeans – 0.9;
• beef – 0.8;
• Russian cheese – 0.7;
• cod fillet – 0.4.

Daily requirement for vitamin B6

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,6
Children under 10 years old	1-3	1
	4-6	1,1
	7-10	1,4
Teenagers and adult men	11-14	1,7
	15-18	2
	19-24	2
	25-50	2
	>50	2
TeenagersAnd adult women	11-14	1,4
	15-18	1,5
	19-24	1,6
	25-50	1,6
	>50	1,6

Vitamin B12

Type: water-soluble
Impact: Hematopoiesis, receptor sensitivity. Content in products (mcg per 100 g):

• pork liver - 50,
• beef – 130;
• pork meat – 2,
• beef – 8;
• homemade milk - 0.6;
• Russian cheese – 3.6;
• chicken eggs (yolk) – 1.2;
• herring fillet – 11.

Daily requirement for vitamin B12

Category	Age (years)	Need, mcg
Infants	up to 5 months	0,3
	up to 1 year	0,5
Children under 10 years old	1-3	0,7
	4-6	1
	7-10	1,4
Teenagers and adult men	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2
TeenagersAnd adult women	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2

Vitamin PP

Type: water-soluble
Impact: Cholesterol metabolism, liver function, hematopoiesis.
Content in products (mg per 100 g):

• Beef meat – 3.3;
• Lamb – 4.5;
• Pork – 2.3;
• Fresh fish – 2.2;
• Eggs – 0.2;
• Poultry meat – 4.7;
• Dried peas – 2.3;
• Dried beans – 2;
• Yeast - 40.

Daily requirement for vitamin PP

Category	Age (years)	Need, mg
Infants	up to 5 months	5
	up to 1 year	6
Children under 10 years old	1-3	9
	4-6	12
	7-10	7
Teenagers and adult men	11-14	17
	15-18	20
	19-24	19
	25-50	19
	>50	15
TeenagersAnd adult women	11-14	15
	15-18	15
	19-24	15
	25-50	15
	>50	13

How to use tables?

1. Milligrams (mg) and micrograms (mcg)

The daily requirement for vitamins, as well as their content in products, are indicated in the table in two units of measurement - milligrams (mg) and micrograms (mcg). This is done because the body needs more of some substances, and less of some. By converting micrograms to milligrams, we just simplify the recording by removing unnecessary zeros from the number.

To convert one unit to another, we remember only one formula: 1 milligram [mg] = 1000 micrograms [mcg].

2. How to calculate the daily need for a product using the table?

To do this, we first select the desired category (babies, children, adults and gender), then the necessary vitamin and its daily requirement. In the column with the list of products we find the product that we plan to include in the diet and its vitamin “value”.

For example:

For women aged 25 to 50 years, the daily requirement for vitamin A is 800 mcg. The largest amount of this substance is found in beef liver – 3.38 mg. in 100 grams, that is, 3380 micrograms.

Therefore, we calculate the daily requirement by dividing 800/33.8 (<–содержание в 1 г.).
We get 23.66 grams of liver per day (we take into account that we are talking about raw meat and a certain percentage of nutrients will be lost during heat treatment).

IMPORTANT! For pregnant women and nursing mothers, the need for the substance should be multiplied by 1.5 times.

3. Fat-soluble or water-soluble?

All vitamins are divided into two groups indicated above. In order for them to be fully absorbed by the body and bring benefits, it is important to remember this fact.

Fat soluble accumulate in the body and require the presence of fats for storage and metabolism, water-soluble are almost not deposited and are excreted with water. Therefore, when consuming foods to saturate the body with vitamins A, D, E, K, season the dish with at least a small amount of oil.

4. What other conclusions can be drawn from the table above?

Thoughtful nutritional planning is critical to maintaining good health. Regular foods that we eat every day are often unable to meet the need for microelements and vitamins.

Here's an example: To meet the daily requirement for vitamin A, you will need to eat 12 eggs, drink 10 liters of store-bought milk, and eat 3 kg. cottage cheese or 1.5 kg. cheese. Naturally, this is unlikely and it is better to pay attention to richer products, such as beef liver (calculated above) or cod liver - approximately 60 g.


In connection with the above, to provide the body with the necessary substances, it is recommended to take vitamin complexes in combination with a nutritious diet. read the article on the website.

5. When creating a menu, remember:

All figures indicated in the table are average or approximate, since the vitamin content of each product may vary. This depends on the variety of vegetables and fruits, their storage conditions, subsequent culinary processing or the canning process in production.

6. What to eat with what?

+ Vitamins A and E are better absorbed together;

+ B1 and foods rich in magnesium (green vegetables, honey, oatmeal and buckwheat, nuts);

+ B2 is combined with high-carbohydrate foods. Recommended to be consumed with muesli, cereals and whole grain products for better absorption;

+ B5 with protein foods;

+ B6 and cabbage dishes;

+ B9, B12 and C – together, as well as B12 with dairy products;

+ D with calcium and phosphorus suppliers.

Let’s summarize and present below the average indicators for meeting the body’s daily need for vitamins.

Average daily requirement of the body for vitamins

How many foods to eat to meet your daily vitamin requirement?

Vit. A:	Beef liver ~ 30 g or cod liver ~ 60 g, 2 eggs, 80 g raw carrots, 90 g. fresh dill.
Vit. WITH:	Boiled cauliflower: 200–400 g, red sweet pepper – 23 g, citrus fruits – 100 g, rose hips – 10 g, strawberries – 100 g.
Vit. E:	Beans – 500 g, sprouted wheat grains – 150 g, soybean oil – 25 ml, vegetable oil – 40 ml.
Vit. IN 1:	Sprouted wheat grains - 50 g, 350 g oat flakes, 150 g canned green peas
Vit. AT 2:	100 g beef liver, 2–3 cups of black tea, 1–1.5 l. kefir
Vit. AT 5:	300 g fresh sea fish, 150 g mushrooms, 3–4 yolks
Vit. AT 6:	2 bananas, 200 g chicken fillet, 150 g white beans, 150 g nuts
Vit. AT 9:	2 large oranges, 50 g sprouted wheat grains
Vit. AT 12:	A glass of milk, 150 g cheese, 150 g pork fillet
Vit. D:	100 g sour cream, 50 g butter
Vit. TO:	120 g cauliflower, 250 – 300 g fresh cucumbers
Vit. RR:	100 g peanuts or 300 g sunflower seeds
Vit. R:	A few cloves of garlic

If you do not have the time and knowledge to create a balanced diet for yourself that can provide the right amount of vitamins, then I can help with this. , which I compose according to your individual characteristics and goals. This will help you improve your health, feel more energetic and lose extra pounds, if any.

• Iron - causes disruption of the formation of red blood cells (erythropoiesis); growth disorder; fatigue throughout the day and frequent awakenings at night; increased risk of infectious diseases; anemia, unnatural pale skin; general deterioration of health; brittleness of hair and nails; frequent headaches; irritability; shallow and rapid breathing; gastrointestinal diseases; constipation and cracks in the corners of the mouth.


• Magnesium - causes apathy, itching, muscular dystrophy and cramps; diseases of the gastrointestinal tract; heart rhythm disturbance; skin aging; fears; nervousness; impatience; insomnia; headache; constant feeling of fatigue; uncontrollable irritation. With a lack of magnesium, the body “steals” it from the bones. With prolonged magnesium deficiency in the body, increased deposition of calcium salts is observed in the walls of arterial vessels, heart muscle and kidneys.


• Potassium - causes muscular dystrophy, muscle paralysis, disruption of nerve impulse transmission and heart rhythm, as well as edema and sclerosis.


• Calcium - causes osteoporosis, seizures. A decrease in its concentration in the blood is fraught with dysfunction of the nervous system. When there is an excess of calcium in the body, it is deposited in various organs and tissues.


• Sodium - causes hypotension, tachycardia, muscle cramps.


• Phosphorus - causes growth disorders, bone deformities, rickets, osteomalacia. Phosphorus deficiency is caused by excess calcium with a deficiency of proteins and vitamin D, which is manifested by loss of appetite, apathy, decreased mental and physical performance, and weight loss. Excess interferes with the absorption of calcium from the intestines, inhibits the formation of the active form of vitamin D, binds part of the calcium in the blood, which leads to its removal from the bones and the deposition of calcium salts in the kidneys and blood vessels.


• Iodine - causes Graves' disease (diffuse toxic goiter), which is characterized by an increase in the function of the thyroid gland, accompanied by an increase in its size, due to autoimmune processes in the body, as well as a slowdown in the development of the central nervous system.


• Manganese - causes weight loss, dermatitis, nausea, vomiting.


• Cobalt - causes an increase in the synthesis of nucleic acids. Cobalt, manganese and copper prevent early gray hair and improve the condition, and also participate in the overall restoration of the body after serious illnesses.


• Copper - causes anemia.


• Fluoride - causes growth disturbance; disruption of the mineralization process. Lack of fluoride causes tooth decay. Excess fluoride causes osteochondrosis, changes in the color and shape of teeth, and bone growths.


• Zinc - causes impaired growth, poor wound healing, lack of appetite, impaired taste, and an increase in prostate size.


• Selenium - causes anemia, cardiomyopathy, impaired growth and bone formation. There is a high risk of cancer of the rectum, breast, uterus and ovaries, prostate, bladder, lungs and skin.


• Chromium - makes the body work with double energy to maintain sugar balance. As a result, there is an urgent need for sweets. Excess chromium in dust causes asthma.


• Molybdenum - causes disruption of the metabolism of sulfur-containing amino acids, as well as dysfunction of the nervous system.

During the research, the main vitamins were identified, the lack of which leads to a significant deterioration in well-being. Familiarization with the properties and features of taking foods rich in valuable minerals will create favorable conditions for the normal functioning of vital systems.

We will tell you further about which foods contain which vitamins and in what quantities, how they affect the body and much more.

General table of product contents:

Vitamin A (retinol)

Refers to a fat-soluble type of microelements. To increase the quality of digestibility, it is recommended to use it with a certain amount of fat-containing products at the rate of: 1 kg of weight - 0.7 -1 grams of fat.

Effect of microelement on the body:

1. Has a positive effect on the functioning of the visual organ.
2. Normalizes protein production.
3. Brakes aging process.
4. Participates in the formation of bone tissue and teeth.
5. Boosts immunity, kills infectious bacteria.
6. Normalizes exchange functions.
7. Affects production steroid hormones.
8. Affects to restore epithelial tissue.
9. Creates conditions for embryo development, promotes fetal weight gain.

The most common products contain the valuable mineral in sufficient quantities:

• carrot;
• apricot;
• spinach;
• parsley (greens);
• Cod liver;
• fish fat;
• milk (whole);
• cream;
• butter);
• eggs (yolks);

The daily intake of the vitamin is:

• for women 700 mcg;
• for men 900 mcg;

An overdose has unforeseen consequences and can manifest itself in the form of various disorders, hair loss, joint pain, etc.

Vitamin deficiency leads to the following disorders in the body:

1. Deterioration of vision as a result of low production of tears as a lubricant.
2. Destruction of the epithelial layer, creating protection for individual organs.
3. Slowdown in growth rate.
4. Decreased immunity.

B vitamins

Group B consists of the following useful microelements:

• thiamine (B1);
• riboflavin (B2);
• nicotinic acid (B3);
• pantothenic acid (B5);
• pyridoxine (B6);
• biotin (B7);
• folic acid (B9);
• cobalamin (B12);

Microelements of group B are of great importance for the body, since almost no process can do without these organic compounds.

Among the main ones:

1. Function of the nervous system is normalized as a result of the formation of high molecular weight carbohydrates glucose with the participation of vitamin B.
2. Improved functioning gastrointestinal tract.
3. Positive Impact on vision and liver function.

Organic compounds of group B are found in products:

• sprouted wheat, liver, oatmeal, beans, potatoes, dried fruits (B1);
• buckwheat, rice, oatmeal, nuts, green vegetables (B2);
• hard cheese, dates, tomatoes, nuts, sorrel, parsley (B3);
• mushrooms, green peas, walnuts, cauliflower, broccoli (B5);
• bananas, cherries, strawberries, fish, meat, yolks (B6);
• cabbage, legumes, beets, green leaves, yeast (B9);
• meat of animals and birds;

The daily intake of group B microelements is determined by the purpose:

1. To normalize work nervous system 1.7 mg B1.
2. For the exchange process cells 2 mg B2.
3. To improve performance digestive system 20 mg B3.
4. In order to strengthen immunity 2 mg B6.
5. For cells bone marrow 3 mcg B12.

The prescribing approach is individual in each individual case.

A lack of microelements can negatively affect work:

• central nervous system;
• psyche;
• exchange functions;
• digestive system;
• visual organs;

When there is a deficiency of group B minerals, symptoms appear:

• dizziness;
• irritability;
• sleep disturbance;
• loss of weight control;
• difficulty breathing, etc.;

Vitamin C

Even kids are familiar with ascorbic acid. When diagnosing a minor cold, the first step is to eat more citrus fruits, rich in mineral content. It will not be possible to stock up on vitamins for future use; the body is unable to accumulate it.

The functions of organic compounds in the body are multifaceted:

1. As the most effective antioxidant, promotes cell renewal and inhibits aging.
2. Normalizes the amount of cholesterol in the blood.
3. Improves condition of blood vessels.
4. Strengthens immune system.
5. Fills you with energy, gives strength.
6. Combined with other elements normalizes blood clotting.
7. Promotes better absorption of iron and calcium.
8. Removes tension during stress.

Sources of healing minerals can be:

• red pepper;
• black currant;
• strawberry;
• citrus;
• rose hip;
• Rowan;
• nettle;
• mint;
• pine needles;
• sea ​​buckthorn, etc.;

The daily norm of an organic compound is 90-100 mg. The maximum dose for exacerbations of diseases reaches 200 mg/day.

Microelement deficiency in the body can provoke:

• decreased protective functions;
• scurvy;
• decreased tone;
• memory impairment;
• hemorrhage;
• significant, dramatic weight loss;
• development of anemia;
• swelling of the joints, etc.;

Vitamin D (cholecalciferol)

The only vitamin that has double action. It has an effect on the body as a mineral and as a hormone. It is formed in the tissues of living organisms under the influence of ultraviolet radiation.

WITH The following processes occur with the participation of cholecalciferol:

1. Controls level of phosphorus and calcium (inorganic elements).
2. With the active participation of vitamin calcium absorption increases.
3. Stimulates growth and development of the skeletal system.
4. Participates in metabolic processes.
5. Warns development of diseases transmitted by inheritance.
6. Helps absorption of magnesium.
7. Is one of the components of the complex used in preventive measures in oncology.
8. Normalizes arterial pressure.

To replenish the body with a valuable mineral, it is recommended to regularly eat foods rich in vitamin D:

• milk and derivatives;
• eggs;
• cod liver, beef;
• fish fat;
• nettle;
• parsley (greens);
• yeast;
• mushrooms;

Also, the sun's rays are a source of healing microelements. It is recommended to stay outside for at least half an hour every day.

Daily microelement norm:

• for adults 3-5 mcg;
• for children 2-10 mcg;
• for pregnant and nursing mothers 10 mcg;

Microelement deficiency in the body can cause serious illnesses: softening of bone tissue, rickets.

If you experience the following symptoms, you should consult a doctor:

• burning in the larynx and mouth;
• decreased vision;
• sleep disorders;
• sudden weight loss not justified by the use of diets;

Vitamin E (tocopherol acetate)

The mineral belongs to the group of antioxidants. It is fat-soluble, which means it can be combined with fat-containing foods. A healthy diet uses foods rich in tocopherol.

Functions of vitamin E in the human body:

1. Affects for reproductive activity.
2. Improves circulation.
3. Removes pain of premenstrual syndrome.
4. Prevents anemia.
5. Improves condition of blood vessels.
6. Brakes formation of free radicals.
7. Prevents blood clot formation.
8. Creates protection other minerals from destruction, improves their absorption.

The action of a valuable microelement cannot be determined by certain functions. It really is involved in almost all biological processes.

Sources of tocopherol are the following products:

• green vegetables;
• nuts;
• vegetable oils (unrefined);
• egg yolk;
• meat, liver;
• hard cheese;
• beans;
• kiwi;
• oatmeal, etc.;

The daily intake of tocopherol is 10-15 mg. For pregnant and nursing mothers, the dose is doubled.

A lack of vitamin E in the body can cause a number of disorders:

• decrease in hemoglobin in the blood;
• muscle dystrophy;
• infertility;
• liver necrosis;
• spinal cord degeneration, etc.;

It is worth noting that vitamin E deficiency occurs infrequently. This is due to regular consumption of vegetable oils.

Vitamins are low-molecular organic compounds that ensure the normalization of the body's metabolic functions, the biosynthesis of intestinal flora, organ development, and other equally important chemical processes.

The most valuable microelements are found in fresh foods. Natural ingredients significantly increase the absorption of nutrients. The daily requirement of a certain vitamin or complex can easily be found in healthy foods and make up for the deficiency.

Want to get all the nutrients you need naturally? We offer the best products that contain the 20 most important nutrients.

From vitamin A to zinc
To stay in good shape, your body requires a certain amount of nutrients, from disease-fighting antioxidants to bone-building heavy metals. While you can get many of these nutrients from food supplements, almost all of them are also found in the foods you eat—or should eat—every day. Want to get your vitamins and minerals naturally? Here are the best foods that contain the 20 most important nutrients (and recipes for enjoying them healthily).

Vitamin A
Why you need it: Vitamin A plays a key role in maintaining immunity, in the reproductive process, and it is also very important for vision. Vitamins that include beta-carotene help the retina, cornea, and lining of the eyes function properly. Where to get it: Vitamin A is found in high concentrations in sweet potatoes; Just one medium baked sweet potato contains more than 28,000 international units (IU) of vitamin A, or 561% of the recommended daily value. Beef liver, spinach, fish, milk, eggs and carrots are also good sources of vitamin A.


Vitamin B6.
What it's for: Vitamin B6 is an umbrella term for six different compounds that have similar effects on the body. These compounds are essential for digestion of food, and they also increase hemoglobin (part of your red blood cells), stabilize blood sugar levels and produce antibodies that fight disease. Where to get it: Fish, beef liver and poultry are good sources of vitamin B6, but a food rich in this vitamin - good news for vegetarians - is chickpeas or chickpeas. One cup of canned chickpeas contains 1.1 milligrams (mg) of vitamin B6, or 55% of the daily value.

Vitamin B12
Why you need it: Vitamin B12 is essential for a healthy nervous system, the formation of DNA and red blood cells. Prevents anemia, which causes fatigue and weakness. Where to get it: Animal products are the best source of B12. Cooked shellfish have the highest concentration, 84 micrograms (mcg)—1.402% DV—in just 3 ounces. (One milligram = 1,000 mcg.) Vitamin B12 is also found in beef liver, trout, salmon and tuna and is added to many breakfast cereals.

Vitamin C
What it's for: Vitamin C is an important antioxidant and is also a necessary ingredient in several key processes in the body, such as protein metabolism and the synthesis of neurotransmitters. Where to get it: Most people think of citrus fruits when they think of vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other sources of high amounts of vitamin C are kiwi, broccoli, Brussels sprouts and cantaloupe.


Calcium
What is it for: Calcium is used by the body for many things. More than 99% of it is needed to strengthen teeth and bones, and the rest is for blood vessels and muscles, cellular interaction and hormone secretion. Where to get it: Dairy products contain the highest amount of natural calcium; plain low-fat yogurt leads the way, with 415 mg (42% DV) per serving. Dark greens (like kale and bok choy) are another natural source of calcium, which can also be found in fortified fruit juices and cereals.

Vitamin D
What it does: Vitamin D, which our bodies produce when our skin is exposed to sunlight, stimulates calcium absorption and bone growth. It is also important for cell growth, immunity and reducing inflammation. Where to get it: Oily fish, including swordfish, salmon and mackerel, are among the few natural food sources of vitamin D. (Cod liver oil is a leader, with 1,360 IU per tablespoon, and swordfish ranks second at 566 IU, or 142% of the DV.) Most people get vitamin D from foods such as milk, breakfast cereals, yogurt and orange juice.

Vitamin E
What it's for: Vitamin E is a powerful antioxidant that protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as blood clotting (for example, when you cut yourself). Where to get it: While wheat germ oil contains more vitamin E than any other food (20.3 mg per serving, or 100% of the DV), most people have an easier time getting vitamin E from sunflower seeds (7.4 mg oz., 37% DV) or almonds (6.8 mg oz., 34% DV).


Folate (folic acid)
Why you need it: For pregnant women, folate, a B vitamin, helps prevent birth defects. For the rest, it helps in the development of new tissues and proteins. Where to get it: Folate is found in many foods, including leafy green vegetables, fruits, nuts and dairy products. Beef liver has the highest concentration of this vitamin, but if you don't like liver, spinach is also high in this vitamin: 131 mcg per half cup (boiled), or 33% of the daily value. Folic acid, a man-made form of folate, is also added to many breads, cereals and cereals.

Iron What is it for?
Proteins in our bodies use this metal to transport oxygen and grow cells. Much of the body's iron is found in hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. Where to get it: There are two forms of iron in food: heme iron (found in animal foods such as red meat, fish and poultry) and non-heme iron (found in plant foods such as lentils and beans). Chicken liver contains the highest amount of heme iron, 11 mg per serving or 61% of the daily value.

Vitamin K
Vitamin K is an important element in coagulation or blood clotting. Without it, your body won't be able to stop bleeding when you get hurt or cut. Where to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale contains the most of this vitamin (1.1 mg per cup), followed by spinach (about 1 mg per cup), then plants like turnips, mustard greens and beet greens.

Lycopene (antioxidant)
This chemical pigment is found in red fruits and vegetables and has antioxidant properties. Some studies show that lycopene protects against a number of diseases, including heart disease and some types of cancer. Where to get it: Tomatoes are the best known source of lycopene and, of course, it is found in products made from tomatoes such as sauces, spreads and purees, containing up to 75 mg of lycopene per cup. Raw, unprocessed tomatoes are not as rich in lycopene; even watermelon contains more lycopene - about 12 mg per slice - than a tomato, which has only 3 mg.

Lysine
What it's for: Lysine, also known as L-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Where to get it: Protein-rich animal foods, especially red meat, are a good source of lysine, as are nuts, legumes and soybeans.

Magnesium
Why you need it: The body uses magnesium in more than 300 biochemical reactions, which include maintaining muscle and nerve function, normalizing the rhythm of the heart and maintaining bone strength. Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter cup or 22% of the daily value), but you must consume the unrefined grains to reap the benefits, as when the germ and bran are removed from the wheat (as in white and refined bread), magnesium is also lost. Other great sources of magnesium include almonds, cashews and green vegetables such as spinach.


Niacin
What it's for: Niacin, like its fellow B vitamins, is essential for converting food into energy. It also helps the digestive and nervous systems, as well as the skin, function normally. Where to get it: Dried yeast is one of the main sources of niacin, but a more appetizing option is peanuts or peanut butter; One cup of raw peanuts contains 17.6 mg, more than 100% of the daily value. Beef and chicken liver are especially rich in niacin.

Omega-3 fatty acids
What they're good for: We're bad at fats, but some types of fats, including omega-3 fatty acids, a type of polyunsaturated fat, are actually very healthy in moderation. Omega-3s are good for the brain and they also reduce inflammation. Where to get it: There are two categories of omega-3 fatty acids: alpha-linolenic acid (ALA) is found in plant sources such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA) - which belong to the second category - are found in fatty fish. One bowl of tuna salad contains about 8.5 grams of polyunsaturated fatty acids.

Potassium
Why you need it: Potassium is an essential electrolyte needed to control the electrical activity of the heart. It is also used to build proteins and muscles, and convert carbohydrates into energy. Where to get it: One medium baked sweet potato contains about 700 mg of potassium. Tomato paste, beet greens and regular potatoes are also good sources of potassium, as are red meat, chicken and fish. Riboflavin What it's for: Riboflavin, another B vitamin, is an antioxidant that helps the body fight disease, produce energy and produce red blood cells. Where to get it: Beef liver is the richest source of riboflavin, with about 3 mg of riboflavin per 3 ounces. Don't like liver? Fortunately, fortified cereals (such as Total or Kellogg's All-Bran) contain almost as much vitamin.

Selenium
What it's for: Selenium is a mineral with antioxidant properties. The body requires small amounts of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps regulate thyroid function and the immune system. Where to get it: Just six to eight Brazil nuts contain 544 mcg of selenium, which is 777% of the daily value. But too much selenium is bad, so stick to another option—canned tuna (68 mg in 3 ounces, equal to 97% of the daily value)—except in special cases.

Thiamine
What it does: Thiamine, also known as vitamin B1, helps the body convert carbohydrates into energy. In addition, it is very important for maintaining the proper functioning of the brain and nervous system. Where to get it: Dry yeast is the best source of thiamine, as well as riboflavin, 100 grams of yeast contains 11 mg of thiamine. You can get thiamine from other foods, such as pine nuts (1.2 mg per serving) and soybeans (1.1 mg).

Zinc
What you need it for: Zinc is essential for the immune system (you may see it in cold remedies), and it also plays an important role in the sense of touch and smell. Where to get it: Oysters contain the most zinc of any food (74 mg per serving, or nearly 500% of the daily value), but people are more likely to get zinc from red meat and poultry. For example, three ounces of roast beef contains 7 mg of zinc. Crab is also a good source of zinc.

Mineral	Product source of mineral	Functions in the body	Recommended daily dose	Maximum permissible dose
Calcium (Ca)	Milk, yogurt, hard cheese, and other dairy products; green leafy vegetables (spinach).	Indispensable for the growth and strength of bones, blood clotting, muscle contractions, and the transmission of nerve signals.	Adults 19-50 years old: 1,000 mg/day Adults over 51 years old: 1,200 mg/day	2,500 mg/day
Chromium (Cr)	Meat, poultry, fish, some grains	Helps control blood glucose levels	Adult men 19-50 years old: 35,300 mcg/day Adult men over 51 years old: 30,300 mcg/day Adult women 19-50 years old: 25,300 mcg/day Adult women over 51 years old: 20,300 mcg/day Pregnant: 30,300 mcg/day Nursing: 45,300 mcg/day	Unknown
Copper (Cu)	Seafood, nuts, seeds, wheat bran, cereals, whole grains	Participates in iron metabolism	Adults: 900 mcg/day Pregnant: 1,000 mcg/day Nursing: 1,300 mcg/day	10,000 mcg/day
Fluorine (F)	Fluoridated water, some saltwater fish, and some toothpastes and mouthwashes	Prevents tooth decay and stimulates bone growth	Adult men: 4 mg/day Adult women: 3 mg/day	10 mg/day
Iodine (I)	Specially prepared food, iodized salt, water	Participates in the synthesis of thyroid hormones	Adults: 150 mcg/day Pregnant: 220 mcg/day Nursing: 290 mcg/day	1,100 mcg/day
Iron (Fe)	By-products, legumes, beef, eggs	Iron-containing hemoglobin is a key element of red blood cells. Iron is a component of many enzymes	Men: 8 mg/day Women 19-50: 18 mg/day Women over 51: 8 mg/day Pregnant: 27 mg/day Nursing: 9 mg/day	45 mg/day
Magnesium (Mg)	Green leafy vegetables; nuts – especially almonds, Brazil nuts, soybeans	Normalizes heart rate; important for the nervous system, muscle function and bone strength	Men 19-30: 400 mg/day Men 31 and older: 420 mg/day Women 19-30: 310 mg/day Women over 31: 320 mg/day Pregnant: 350-360 mg/day Nursing: 310-320 mg/day	The mineral obtained from products is not limited. If source is supplements or fortified foods – 350 mg/day
Manganese (Mn)	Nuts and legumes, tea, whole grains	Important for bone formation and the production of a number of enzymes	Men: 2.3 mg/day Women: 1.8 mg/day Pregnant: 2.0 mg/day Nursing: 2.6 mg/day	11 mg/day
Molybdenum (Mb)	Legumes, grains, nuts	Extremely important for the synthesis of a number of enzymes	Adults: 45 mcg/day Pregnant and nursing: 50 mcg/day	2,000 mcg/day
Phosphorus (Ph)	Milk and dairy products, peas, meat, eggs, some cereals and breads	Plays a key role in bone growth. Supports cell functions, participates in the body's energy metabolism	Adults: 700 mg/day	Adults up to 70: 4,000 mg/day Adults over 70: 3,000 mg/day Pregnant: 3,500 mg/day Nursing 4,000 mg/day
Potassium (K)	Bananas, yoghurts, potatoes with peel, citrus fruits, soybeans	Responsible for normal water-electrolyte metabolism; helps control blood pressure; reduces the risk of kidney stones	Adults: 4,700 mg/day Nursing: 5,100 mg/day	Unknown
Selenium (Se)	Meat and seafood, some plants grown in soil enriched with selenium; brazil nuts	Regulates the activity of thyroid hormones; protects cells from free radical damage	Adults: 55 mcg/day Pregnant: 60 mcg/day Nursing: 70 mcg/day	400 mcg/day
Sodium (Na)	As an additive during cooking	Important for water and electrolyte balance	Adults 19-50: 1,500 mg/day Adults 51-70: 1,300 mg/day Adults from 71: 1,200 mg/day	2,300 mg/day
Zinc (Zn)	Red meat, some seafood	Supports immunity, nervous system, reproductive function	Men: 11 mg/day Women: 8 mg/day Pregnant: 11 mg/day Nursing: 12 mg/day	40 mg/day

You also need to remember about fiber and dietary fiber, which we do not classify as minerals or vitamins; they have no nutritional value. However, fiber, due to its functions as a filler and sorbent, is a necessary and essential element of a healthy diet for any person.

The table of vitamins and minerals in foods will help you determine the necessary vitamins and microelements, their sources, and will also help you understand the daily dose of each substance that our body needs. The tables will help you create a diet, control the overall tone of your body and, of course, create a competent nutrition program.

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