30 Vital Vitamins and Minerals Food Chart

Organic food

Vitamins and minerals have many essential roles in your body's physiological processes, which maintain your health. They help with functions like food metabolism, energy production, building muscle, bone, and teeth, and keeping your hair, skin, and nails healthy.

Vitamins, Minerals and Food Sources

You can find more information on the 14 vitamins and 16 minerals in this list on the websites of the Linus Pauling Institute, the Dietary Reference Intakes Resources of the Institute of Medicine, and the USDA National Nutrient Database.

Please note: mg = milligram, mcg = microgram, and gm = gram. RDA means Recommended Daily Allowances.

VITAMINS /RDA Fruits and Vegetables Meat, Fish, Poultry Dairy and Other Foods

Vitamin A

  • Women / 700 mcg
  • Men / 900 mcg
  • Mango
  • Carrots
  • Sweet potato
  • Pumpkin
  • Squash
  • Spinach
  • Kale
  • Other greens
  • Fish
  • Shrimp
  • Beef
  • Liver
  • Fortified milk
  • Cheese
  • Eggs

Vitamin B1 (thiamine)

  • Women / 1.1 mg
  • Men / 1.2 mg
  • Orange
  • Cantalope
  • Lentils
  • Green peas
  • Squash
  • Lean pork
  • Soy milk
  • Wheat germ
  • Whole grain cereals
  • Enriched brown rice

Vitamin B2 (riboflavin)

  • Women / 1.1 mg
  • Men / 1.3 mg
  • Liver
  • Kidney
  • Milk
  • Yogurt
  • Cheese
  • Whole grains
  • Enriched grains
  • Enriched cereals

Vitamin B3 (niacin)

  • Women / 14 mg
  • Men / 16 mg
  • Mushroom
  • Potatoes
  • Meat
  • Fish
  • Poultry
  • Whole grains
  • Enriched breads
  • Fortified cereals

Vitamin B5 (pantothenic acid)

  • Women / 5mg
  • Men / 5 mg
  • Broccoli
  • Avocado
  • Tomato
  • Tomato sauce
  • Mushrooms
  • Beef
  • Poultry
  • Liver
  • Kidney
  • Egg yolk
  • Oats
  • Cereal
  • Yeast
  • Whole grains

Vitamin B6 (pyridoxine)

  • Women age 19-50 / 1.5 mg
  • Women age 50+ / 1.7 mg
  • Men age 19-50 / 1.3 mg
  • Men age 50+ / 1.5 mg
  • Bananas
  • Watermelon
  • Other non-citrus fruits
  • Potatoes
  • Legumes
  • Meat
  • Liver
  • Kidney
  • Poultry
  • Fish
  • Tofu
  • Other soy products
  • Fortified cereals

Vitamin B12 (cobalamin)

  • Women / 2.4 mcg
  • Men / 2.4 mcg
  • Meat
  • Poultry
  • Fish
  • Milk
  • Soy milk
  • Cheese
  • Fortified cereals

Biotin

  • Women / 30 mcg
  • Men / 30 mcg
  • Liver
  • Kidney
  • Fish
  • Milk
  • Egg yolk
  • Whole grains
  • Soybeans

Vitamin C

  • Women / 60 mg
  • Men / 75 mg
  • Citrus fruits
  • Strawberries
  • Cantaloupe
  • Fruit juices
  • Potatoes
  • Tomatoes and juice
  • Spinach
  • Broccoli
  • Bell peppers
  • Brussels sprouts
  • Cabbage

Choline

  • Women / 425 mg
  • Men / 550 mg
  • Liver
  • Milk
  • Eggs
  • Peanuts

Vitamin D

Women and men

  • Age 19-70 / 15 mcg
  • Age 71+ / 20 mcg
  • Fatty fish
  • Fish liver oils
  • Fortified milk
  • Fortified margarine
  • Fortified cereals

Vitamin E

  • Women / 15 mg
  • Men / 15 mg
  • Spinach
  • Turnip greens
  • Collard greens
  • Kale
  • Vegetable oils
  • Wheat germ
  • Unrefined whole grains
  • Nuts

Folic Acid (folate)

  • Women / 400 mcg
  • Men / 400 mcg
  • Orange juice
  • Tomato juice
  • Spinach
  • Turnip greens
  • Broccoli
  • Okra
  • Chick peas
  • Black-eyed peas
  • Fortified grains
  • Fortified cereals
  • Enriched breads

Vitamin K

  • Women / 90 mcg
  • Men / 120 mcg
  • Cabbage
  • Spinach
  • Broccoli
  • Kale
  • Collard greens
  • Turnip greens
  • Liver
  • Milk
  • Eggs
  • Vegetable oils

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MINERALS / RDA Fruits and Vegetables Meat, Fish, Poultry Milk and Other Foods

Calcium

  • Women age 19-50 / 800 mg
  • Women age 51+ / 1,200 mg
  • Men age 19-70 / 800 mg
  • Men age 70+ / 1,000 mg
  • Fortified fruit juices
  • Spinach
  • Kale
  • Broccoli
  • Collard greens
  • Salmon
  • Sardines
  • Tofu
  • Other soy products

Chloride

  • Women / 2.3 gm
  • Men / 2.3 gm
  • Salt
  • Soy sauce
  • Processed foods

Chromium

  • Women age 19-50 / 25 mcg
  • Women age 51+ / 20 mcg
  • Men age 19-50 / 35 mcg
  • Men age 51+ / 30 mcg
  • Meats
  • Poultry
  • Fish
  • Cheese
  • Brewer's yeast
  • Cereals
  • Nuts
  • Brewer's yeast
  • Beer

Copper

  • Women / 900 mcg
  • Men / 900 mcg
  • Prunes
  • Beans
  • Shrimp
  • Crab
  • Liver
  • Kidney
  • Nuts
  • Seeds
  • Whole grains
  • Wheat bran cereal

Fluoride

  • Women / 3 mg
  • Men / 4 mg
  • Fish
  • Fluoridated water
  • Teas

Iodine

  • Women / 150 mcg
  • Men / 150 mcg
  • Seafood
  • Iodized salt

Iron

  • Women age 41-50 / 18 mg
  • Women age 51+ / 8 mg
  • Men / 8 mg
  • Many fruits
  • Spinach
  • Collard greens
  • Beef
  • Lamb
  • Pork
  • Poultry
  • Eggs
  • Fortified bread
  • Fortified grain products

Magnesium

  • Women / 320 mg
  • Men / 420 mg
  • Spinach
  • Broccoli
  • Legumes
  • Meats
  • Fish
  • Milk
  • Sunflower seeds
  • Nuts
  • Whole-wheat bread
  • Unrefined grains

Manganese

Men / 2.3 mg

Women / 1.8 mg

  • Legumes
  • Nuts
  • Whole grains
  • Tea

Molybdenum

  • Men / 45 mcg
  • Women / 45 mcg
  • Meat
  • Milk
  • Nuts
  • Whole grains

Phosphorous

  • Men / 700 mg
  • Women / 700 mg
  • Green peas
  • Broccoli
  • Potatoes
  • Meats
  • Fish
  • Poultry
  • Milk
  • Yogurt
  • Cheese
  • Eggs
  • Almonds

Potassium

  • Women / 4.7 gm
  • Men / 4.7 gm

Bananas

  • Strawberries
  • Cantaloupe
  • Grapefruit
  • Apricot
  • Legumes
  • Potatoes
  • Spinach
  • Kale
  • Brussels sprouts
  • Avocado
  • Squash
  • Red meats
  • Salmon
  • Milk
  • Yogurt
  • Whole grains

Selenium

  • Women / 55 mg
  • Men / 55 mg
  • Liver
  • Kidney
  • Other organ meats
  • Poultry
  • Seafood
  • Whole grains
  • Walnuts
  • Almonds

Sodium

  • Women / 1.5 gm
  • Men / 1.5 gm
  • Salt
  • Soy sauce
  • Processed foods

Sulfur

Unknown

  • Legumes
  • Meat
  • Poultry
  • Fish

Zinc

  • Women / 8 mg
  • Men / 11 mg
  • Beans
  • Red meat
  • Poultry
  • Seafood
  • Fortified cereals
  • Nuts

Eat a Healthy Diet

Vitamins and minerals help your body's essential processes and functions. To ensure you get enough of these nutrients, eat a healthy diet that contains a variety of foods. Vegetarians, others with restricted diets, or people with medical problems may need to take supplements to ensure adequate intake. Ask your doctor for advice about which vitamin and mineral supplements you may need to add to your diet.

30 Vital Vitamins and Minerals Food Chart