We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).


Vitamin Amount Sources
Vitamin A 700 mcg Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine) 1.4 mg Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin) 1.2 mg Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish

To see the rest read more.

Vitamin Amount Sources
Vitamin B3 (Niacin) 14 mg Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid) 5 mg Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine) 1.3 mg Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H) 30 mcg Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid) 400 mcg Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin) 2.4 mcg Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C 75 mg Oranges, strawberries, grapefruit
Vitamin D 200 units Milk, sunlight
Vitamin E 15 mg Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium 4,200 mg Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium 1,000 mg Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein 40-60 g (depending on your weight and activity level) Dairy products, nuts, meat, poultry, fish, eggs
Iron 18 mg Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc 9 mg Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium 300 mg Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus 700 mg Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast

I printed this chart and put on the inside of a cabinet door in my kitchen so I can conveniently refer to it.

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