Here’s the low-down on which letter does what, from A to Z (or – zinc). Vitamin A can break down when heated, so raw sources of this nutrient are important. Cantaloupe almost always consumed raw, so adding some of this melon to your diet can increase your vitamin A intake. A half-cup of cantaloupe has 135 mcg of vitamin A per serving.

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Tofu, spinach, soy and rhubarb are also high in calcium. In the U.S., many cereals, flour, breads and pastas are routinely fortified with B vitamins to minimize the risk of deficiency. B vitamins are in leafy green vegetables, animal proteins and whole grains. People with hyperparathyroidism, kidney disease, or high levels of calcium in the blood typically should not take vitamin D3 supplements.

Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake . We know that vitamin D affects many bodily functions, including bone health. Research also suggests that low vitamin D levels may be a risk factor for autoimmune diseases . The RDA for men is 11 milligrams and 8 milligrams for women. Red meat and poultry are good sources of zinc, as are beans, nuts and whole grains.

  • If you’re also taking supplements, you may be getting more than you realize.
  • You would have to consume quite a large portion of nuts and seeds per day to get the recommended daily value of vitamin E.
  • Finally, some mushrooms which have been exposed to the sun will contain vitamin D.
  • It might be tempting to take multi-vitamin capsules to fulfill the vitamin need of the body.
  • The following foods contain more than 20% of the recommended daily value of vitamin C.

Women need 90 mcg of vitamin K per day, and men need 120 mcg. Vitamin K helps support blood clotting and bone health. You can get far more than the recommended value of vitamin C in just one red bell pepper, providing you with nearly 340 mg of vitamin C. Vitamin C is another vitamin that’s easy to get through diet.

Heart Health

While eggs are now considered heart healthy, they are still high in cholesterol, so try not to eat more than 2 a day. Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases. All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

When it comes to health and immunity, one of the first vitamins most people think of is vitamin C. This water-soluble vitamin is known for its ability to ward off sickness and can help shorten the duration of colds once contracted. A powerful antioxidant, it can fight free radicals, which may prevent or delay certain cancers, heart disease and aging. Vitamin C supplementation can also help prevent and treat respiratory infections. We all know vitamins and minerals are essential nutrients the body needs – but what does each vitamin do?

Niacin Deficiency

Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D. If you have health conditions that could be tied to vitamin D, bring it up with your healthcare provider. And that could mean feeling a lot better and being healthier down the road. It’s best to know if you have a true vitamin D deficiency before supplementing.

What Are The Most Healthful Vegetables?

Breakfast cereals often contain added vitamins, including B vitamins. Like other animal products, milk also is a good source of B12, supplying 18% of the RDI per 1-cup (240-ml) serving . For example, in an observational study in more than 36,000 adults in Europe, dairy products supplied 22–52% of the riboflavin in people’s diets . Bear in mind that raw egg whites contain avidin, a protein that binds with biotin and prevents its absorption in your gut if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces food safety risks . Additionally, salmon is a low-mercury fish that is high in beneficial omega-3 fats, as well as protein and selenium .

Eating foods rich in vitamin A has been shown to be important for maintaining your reproductive health, your eyesight, and your immune system. Along with a regular regime of workout, or brisk walking; a healthy meal plan goes a long way to keep you fit and kicking. You should take a small amount of food at short intervals, rather than the intake of heavy meals after long breaks. The small amount of food taken after every short interval would enable your body to absorb the vitamins and minerals more efficiently.


Hartnup disease harms the absorption of tryptophan, and it increases its excretion in the urine. On the other hand, people with carcinoid syndrome have a problem with a lack of tryptophan as it is oxidized to serotonin instead of being converted to niacin. Note that women need more vitamin B3 during pregnancy and lactation. They should increase their daily intake to 18 mg NE while pregnant and to 17 mg NE while breastfeeding. Children ages 4–8 need about 1,000 mg of calcium daily.

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