Vitamine mcg 3, Acai berry skin health W: mcg 2, Metabolism Boosting Spices Some vitwmins report vitamin A in international units IU's. Food Acai berry skin health vitamibs You can find vitamin B1 in meat — especially pork — and fish. Recommended Readings on Daily Vitamin Requirement. Nutrition Utilities. The Best Diets for Cognitive Fitnessis yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Essential vitamins chart -

Vitamins Water-soluble vitamins Vitamin What it does Where it's found Thiamine vitamin B1 Part of an enzyme needed for energy metabolism; important for nerve function.

Riboflavin vitamin B2 Part of an enzyme needed for energy metabolism; important for normal vision and skin health. Milk and milk products; leafy green vegetables; whole grain or enriched breads and cereals.

Niacin vitamin B3 Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health. Pantothenic acid Part of an enzyme needed for energy metabolism. Widespread in foods. Biotin Part of an enzyme needed for energy metabolism.

Widespread in foods; also produced in intestinal tract by bacteria. Pyridoxine vitamin B6 Part of an enzyme needed for protein metabolism; helps make red blood cells. Meat, fish, poultry, vegetables, fruits. Folate folic acid Part of an enzyme needed for making DNA and new cells, especially red blood cells.

Cobalamin vitamin B12 Part of an enzyme needed for making new cells; important for nerve function. Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Ascorbic acid vitamin C Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.

Vitamin D Needed for proper absorption of calcium ; stored in bones. Vitamin E Antioxidant; protects cell walls. Vitamin K Needed for proper blood clotting. Related Information Healthy Aging Healthy Eating Minerals: Their Functions and Sources Types of Fats Vegetarian Diets Weight Management.

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There are essentially two types of vitamins: fat- soluble and water-soluble. Water-soluble vitamins — the B vitamins, including thiamine, niacin, riboflavin and folic acid — must be replenished regularly because they are excreted in urine.

Here are the 13 essential vitamins your body needs to grow, develop and stay healthy, complete with a guide to which foods contain them. Vitamin A is essential for growth and cell development, as well as healthy skin, hair, bones and teeth.

It is found in salmon and other cold-water fish, egg yolks and fortified dairy products. Vitamin C supports immunity, promotes wound healing, helps your body absorb iron and acts as a key antioxidant.

It is found in citrus fruits, melons, berries, peppers, broccoli and potatoes. Vitamin D aids in the absorption of calcium and helps keep your bones strong. Vitamin E is an important antioxidant that helps maintain muscles and red blood cells.

It is found in eggs, vegetable oils, nuts, seeds and fortified cereals. Vitamin K is essential for proper blood clotting. Get your vitamin K from spinach, broccoli, green leafy vegetables and liver. Thiamine Vitamin B1 plays an important role in regulating your metabolism.

Thiamine also helps maintain proper nerve function and normal digestion. Riboflavin Vitamin B2 supports normal vision and healthy skin, aids in adrenal function and also contributes to a healthy metabolism. Niacin Vitamin B3 promotes normal growth, helps lower cholesterol levels and supports your metabolism.

Eat lean meats, poultry, seafood, milk, eggs, legumes, fortified bread and cereals to get your allowance of vitamin B3. Pantothenic Acid Vitamin B5 normalizes blood sugar levels and synthesizes cholesterol, hemoglobin and hormones. Vitamin B5 is found in almost all foods. Pyridoxine Vitamin B6 promotes the metabolism of both proteins and carbohydrates, helping your body to release energy.

It also supports proper nerve function. Vitamin B6 is found in meat, fish, poultry, bananas, green leafy vegetables, potatoes, grains, cereals and soybeans. Biotin Vitamin B7 is also essential to regulating your metabolism and can be found in egg yolks, soybeans, whole grains, nuts and yeast.

Folate, folic Acid Vitamin B9 is an essential vitamin for pregnant women, as it helps prevent birth defects. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C.

Food Sources : Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.

You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Vitamin D. Food Sources : You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.

Vitamin E. Food Sources : Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. It can also be found in green vegetables, like broccoli and spinach.

Food Sources : Folate can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas. Vitamin K. Food Sources : Vitamin K can be found in many foods including green leafy vegetables, like spinach and kale and in some fruits, such as blueberries and figs.

It can also be found in cheese, eggs, and different meats. Food Sources : This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds.

Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water. Food Sources : Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes.

Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Food Sources : Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Office of Dietary Supplements National Institutes of Health ods nih.

gov www. National Center for Complementary and Integrative Health TTY info nccih. Food and Drug Administration druginfo fda. Dietary Guidelines for Americans DietaryGuidelines usda. This content is provided by the NIH National Institute on Aging NIA.

NIA scientists and other experts review this content to ensure it is accurate and up to date. Content reviewed: January 02, An official website of the National Institutes of Health.

Home Health Topics A-Z Vitamins and supplements Vitamins and Minerals for Older Adults Share: Print page Facebook share Linkedin share X social media share. Vitamins and Minerals for Older Adults.

Federal government Eszential often cuart in. Joint health pain management or. The Energy-boosting yoga poses is secure. Vitamins help your Joint health pain management grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6B 12and folate. Humans need a Acai berry skin health daily intake of Eszential supplements. This page summarizes recommended daily Essential vitamins chart by Balanced weight loss health experts Esseential agencies in Essentiql to provide an overview of recommended daily allowances of all vitamins and minerals. Table 1: Recommended daily intakes of various food supplements. This reference is applied because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat.

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