Vitamins sources

All you know about vitamin and their food sources.

Vitamins and their food sources: Vitamins and minerals are considered essential nutrients because they perform hundreds of work in our bodies. in this article below, we’ve covered all about vitamin including their role and their food sources.

Vitamin A

Vitamin A is essential for our healthy vison, Skin, bones, teeth and reproduction system.

It also helps the heart, lungs, kidneys and liver to work correctly.

In order to deficiency of vitamin A in our body, it leads to poor vision, several types of infections, acne, fertility issues and many more.

Vitamin A food sources:

Eggs, fish, milk, carrots, sweet potato, pumpkin, spinach, liver.

The recommended daily intake of Vitamin A:

0-6 months*400 mcg400 mcg
7-12 months*500 mcg500 mcg
1-3 years300 mcg300 mcg
4-8 years400 mcg400 mcg
9-13 years600 mcg700 mcg
14-18 years900 mcg700 mcg
19-50 years900 mcg700 mcg
51+ years900 mcg700 mcg
*Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

Vitamin B1(Thiamin)

Vitamin B1 or Thiamin helps body to convert food into energy and is critical for nerve function.

It helps prevent disease like beriberi, a condition that features problems with the peripheral nerves and wasting.

Vitamin B1 food sources:

Green peas, watermelon, tomato, soy, quinoa, sunflower seeds, black beans, beef. fortified bread, fish.

The recommended daily intake of Vitamin B1:

0-6 months*0.2 mg 0.3 mg
7-12 months*0.3 mg 0.4 mg
1-3 years0.5 mg0.5 mg
4-8 years0.6 mg0.6 mg
9-13 years0.9 mg0.9 mg
14-18 years1.2 mg1.0 mg
19-50 years1.2 mg1.1 mg
51-70 years1.2 mg1.1 mg
70+ years1.2 mg1.1 mg
Pregnant and lactation women1.4 mg

Vitamin B2(Riboflavin)

Vitamin B2 or Riboflavin helps our body to convert food into energy and supports healthy skin, hair, blood, and brain.

Due to deficiency of vitamin B2 in the body, it leads to cracked skin, dry lips, sore throat, inflammation and redness of tongue.

Vitamin B2 food sources:

Dairy, meat, green leafy veggies, whole grain and enriched cereals and bread, broccoli.

The recommended daily intake of Vitamin B2:

0-6 months*0.3 mg0.3 mg
7-12 months*0.4 mg0.4 mg
1-3 years0.5 mg0.5 mg
4-8 years0.6 mg0.6 mg
9-13 years0.9 mg0.9 mg
14-18 years1.3 mg1.0 mg
19-50 years1.3 mg1.1 mg
51-70 years1.3 mg1.1 mg
70+ years1.3 mg1.1 mg
Pregnant women1.4 mg
Lactating women1.6 mg

Vitamin B3(Niacin)

Vitamin B3 helps body to convert food into energy and it is also a essential vitamin for body nervous system.

due to deficiency of vitamin B3 in our body can lead to inflammation of the skin, poor digestive and nervous system.

Vitamin B3 food sources:

Chicken, shrimp, avocado, peanuts, tomato, spinach, milk, seeds, legumes, cereals.

The recommended daily intake of Vitamin B3:

0-6 months*2 mg2 mg
7-12 months*4 mg4 mg
1-3 years6 mg6 mg
4-8 years8 mg8 mg
9-13 years12 mg12 mg
14-18 years16 mg14 mg
19-50 years16 mg14 mg
51-70 years16 mg14 mg
70+ years16 mg14 mg
Pregnant women18 mg
Lactating women17 mg

Vitamin B6(Pyridoxine)

Vitamin B6 helps to make red blood cells in our body and improves sleep, appetite and mood.

Due to deficiency of vitamin B6 in the body can face skin rashes, cracked and sore lips, sore tongue, week immune system, low energy and tiredness.

Vitamin B6 food sources:

Chicken, tofu, banana, watermelon, fish, legumes, eggs, bread, whole grain cereals.

The recommended daily intake of Vitamin B6:

0-6 months*0.1 mg0.1 mg
7-12 months*0.3 mg0.3 mg
1-3 years0.5 mg0.5 mg
4-8 years0.6 mg0.6 mg
9-13 years1.0 mg1.0 mg
14-18 years1.3 mg1.2 mg
19-50 years1.3 mg1.3 mg
50-70 years1.7 mg1.5 mg
70+ years1.7 mg1.5 mg
Pregnant1.9 mg
Lactating2.0 mg

Vitamin B7(Biotin)

Vitamin B7 or biotin is water soluble vitamin and also known as Vitamin H.

Body needs biotin to metabolize fats, carbohydrates, and protein.

It helps the body to convert food into energy and breakdown glucose.

There are some evidence that biotin may improve the strength and durability of fingernails and enhance hair and skin.

Deficiency of Vitamin B7 can lead to hair loss, red rashes on face area and cracking in the corners of mouth.

Vitamin B7 food sources:

Whole grains, eggs, walnuts, almonds, soybeans, fish, peanuts.

The recommended daily intake of Vitamin B7:

0-6 months*5 mg5 mg
7-12 months*6 mg6 mg
1-3 years8 mg8 mg
4-8 years12 mg12 mg
9-13 years20 mg20 mg
14-18 years25 mg25 mg
19-50 years30 mg30 mg
50-70 years30 mg30 mg
70+ years30 mg30 mg
Pregnant women30 mg
lactating women35 mg

Vitamin B9(Folate)

Vitamin B6 is vital for new cells creation and DNA synthesis in the body.

It also helps in maintaining proper functioning of heart, nervous system.

Deficiency of vitamin B9 in body leads to anemia and might increase your risk of heart disease.

also you may feel numbness and tingling of fingers and sensation of weakness in the body.

Vitamin B9 food sources:

Legumes, spinach, leafy greens, chickpeas, tomato, kidney beans, cauliflower, beets, papaya.

The recommended daily intake of Vitamin B9:

0-6 months*65 mcg65 mcg
7-12 months*80 mcg80 mcg
1-3 years150 mcg150 mcg
4-8 years200 mcg200 mcg
9-13 years300 mcg 300 mcg
14-18 years400 mcg400 mcg
19+ years400 mcg400 mcg
Pregnant women600 mcg
Lactating women500 mcg

Vitamin B12

Vitamin B12 breaks down fatty acids and amino acids in the body, and helps making red cells and production of DNA in the body.

Deficiency of B12 in the body leads to a reduction in healthy red blood cells (anaemia).

The nervous system may also be affected.

B12 deficiency is very common in vegetarian peoples.

Vitamin B12 food sources:

Milk, chicken, eggs, almonds, cheese, red meat, fish.

The recommended daily intake of Vitamin B12:

0-6 months*0.4 mcg0.4 mcg
7-12 months*0.5 mcg0.5 mcg
1-3 years0.9 mcg0.9 mcg
4-8 years1.2 mcg1.2 mcg
9-13 years1.8 mcg1.8 mcg
14+ years2.4 mcg2.4 mcg
Pregnant women2.6 mcg
Lactating women2.8 mcg

Vitamin C

Vitamin C acts as an antioxidant in the body, helps make new cells, and improve immune system.

It also helps in absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth.

Deficiency of Vitamin C in the body can lead to Scurvy.

A condition caused by a severe lack of vitamin C in the diet and cause bruising, bleeding gums, weakness, fatigue and rash.

Vitamin C food sources:

Fruit and fruit juices, kiwifruit, guavas, bell peppers, strawberries, tomato, spinach.

The recommended daily intake of Vitamin C:

0-6 months*40 mg40 mg
7-12 months*50 mg50 mg
1-3 years15 mg15 mg
4-8 years25 mg25 mg
9-13 years45 mg45 mg
14-18 years75 mg65 mg
19+ years90 mg75 mg
Pregnant women85 mg
Lactating women120 mg

Vitamin D

Vitamin D strengthens and helps form bones and teeth via calcium & phosphorus.

Due to deficiency of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

Vitamin D food sources:

Egg yolk, fatty fish, liver, sunlight, mushroom, cod liver oil.

The recommended daily intake of Vitamin D:

0-12 months*400 IU400 IU
1-13 years600 IU600 IU
14-18 years 600 IU600 IU
19-50 years600 IU600 IU
51-70 years600 IU600 IU
70+ years800 IU600 IU
Pregnant women600 IU600 IU
Lactating women600 IU600 IU

Vitamin E

Vitamin E acts as an antioxidant in the body, helps and stabilize cell membranes.

It is a powerful antioxidant that may help reduce free radical damage and slow the ageing process of your cells.

Deficiency of vitamin E in the body leads to muscle weakness and may cause vison problems.

Vitamin E food sources:

Nuts, avocado, tofu, whole grains, seeds, olive oil.

The recommended daily intake of Vitamin E:

0-6 months*4 mg4 mg
7-12 months*5mg5mg
1-3 years6mg6mg
4-8 years7mg7mg
9-13 years11 mg11 mg
14+ years15 mg15 mg
Pregnant women15 mg
Lactating women19 mg

Vitamin K

Vitamin K is essential for blood clotting and helping to regulate blood calcium, and prevents internal bleeding.

It also helps in reducing excessive menstrual flow and may reduce menstrual pain.

Deficiency of vitamin K in the body leads to Excessive bleeding from wounds, and injection or surgical sites.

Although chances of vitamin K deficiency are very rare in adult but does occur in infants.

Vitamin K food sources:

Broccoli, sprouts, leafy greens, cauliflower, cabbage, eggs and cereals.

The recommended daily intake of Vitamin K:

0-6 months*2.0 mcg2.0 mcg
7-12 months*2.5 mcg2.5 mcg
1-3 years30 mcg30 mcg
4-8 years55 mcg55 mcg
9-13 years60 mcg60 mcg
14-18 years75 mcg75 mcg
19+ years120 mcg90 mcg
Pregnant women90 mcg
Lactating women90 mcg

Also read this: Three pillars of fitness

2 thoughts on “All you know about vitamin and their food sources.”

  1. Its very great information for us and very usefull…

    Thanku so muchh for giving the information of Vitamin….

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