Nutrient | RDA or DRI | Functions in the Body/Benefits | Dietary Sources |
FAT-SOLUBLE VITAMINS | | | |
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Vitamin A Retinol, beta-caroteneand various other carotenoids | RDA Males: 1000 ug RE Females: 800 UGRE | Helps maintaingoodvision (necessary for night vision), resistance toinfections, andsupports growthandrepair ofbodytissues. Also maintains integrityof white and red blood cells, assists in immune reactions,helps maintainthe stability of cellmembranes. | Milk, eggs, meat, fish liver oils. Beta-caroteneand other carotenoids arefoundin: Green leafy vegetables -kale,spinach,broccoli,collardgreens, parsley, turnip greens, escarole.Yellow vegetables carrots, sweet potatoes, winter squash, pumpkin. Yellow and orange fruits- mango, cantaloupe, papaya, and apricots. |
Vitamin D Cholecal-ciferol,ergocalciferol | DRI Males: 5.0 ug Females: 5.0 ug | Member of a large andcooperative bone-makingandbonemaintenance team. Regulates absorptionof calcium andphosphorus for bone health. | Formed in skin when exposedtosunlight.Also found in dairy products, egg yolk,fish liver oils, tuna,mackerel, herring, sardines,oysters, yeast. |
Vitamin E Tocopherol, Tocotrienols | RDA Males: 10 mg α-TE Females: 8 mg α-TE | Fat-solubleantioxidant.Helps maintain cellmembranes, redblood cell integrity,protects vitamin Aand fatty acids fromoxidation. | Found primarily in plant oils, green, leafy vegetables, wheatgerm, whole grains, egg yolk, nuts,seeds,and liver. |
Vitamin K | RDA Males: 80 ug Females: 65 ug | Helps make factors that promote blood clotting | Bacterial synthesis in the digestive tract. Diet generally supplies remaining need. Green, leafy vegetables, cabbage-type vegetables and milk.
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WATER-SOLUBLE VITAMINS | | | |
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Vitamin B1 Thiamine | DRI Males: 1.2 mg Females: 1.1m | Helps metabolize carbohydrates, maintain appetite and normal digestion. Part of a coenzyme used in energy metabolism. Supports normal appetite and nervous system function. | Found in many foods: wholegrain cereals, legumes, beans, nuts, brewer’s yeast, wheat germ, pork, ham, and liver. |
Vitamin B2 Riboflavin | DRI Males: 1.3 mg Females: 1.1mg | Part of coenzymes used in energy metabolism, supports normal vision and skin health. | Milk, yogurt, other dairy, meat, leafy greens, whole grains |
Vitamin B3 Niacin, nicotinic acid, niacinamide | DRI Males: 16 mg NE Females: 14mg NE | Part of a coenzyme used in energy metabolism, supports health of skin, nervous system and digestive system. High(pharmacological) doses may help manage cholesterol. | Tuna,dairy, meat, whole grains, nuts and all protein containing foods. |
Vitamin B5 Pantothenic Acid | DRI Males: 5.0 mg Females: 5.0mg | Part of Coenzyme A, which is used in energy metabolism | Wide spread in foods |
Vitamin B6 Pyridoxine, pyridoxal, other forms | DRI Males: 1.3 mg Females: 1.3mg | Part of a coenzyme that helps the body synthesize nonessential amino acids. Significant role in protein metabolism. | Green leafy vegetables, meats, fish, poultry, shellfish, legumes, fruits, whole grains. |
Vitamin B12 Cobalamin | DRI Males: 2.4 ug Females: 2.4 ug | Part of coenzymes used in new cell synthesis; helps tomainta in nerve cells. | Animal products (meat, fish, poultry, shellfish, eggs, cheese, milk).
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Biotin | DRI Males: 30 ug Females: 30 ug | Part of a coenzyme used in energy metabolism ,fat synthesis, amino acid metabolism and glycogen synthesis. | Widespread in foods |
Folic acid Folate, folacin | DRI Males: 400 ug Females: 400 ug | Part of coenzymes used in new cell synthesis. Essential for bloodcell formation, protein metabolism, and prevention of neuraltube defects. | Green leafy vegetables ,liver, fortified grain products, legumes and seeds. |
Vitamin C (ascorbic acid) | RDA Males: 60 mg Females: 60mg | Essential element incollagen formation(strengthens bloodvessels, forms scar tissue, is a matrixfor bone growth); an antioxidant; strengthens resistance to infections; and improves absorptionofiron. | Abundant inmost fresh fruits(esp. citrus) and vegetables. |