Vitamins - How much do I need?
Macronutrients
- Vitamins -
Minerals - Adjunctive
nutrients
| Vitamins |
Optimum
Daily Amount |
Source |
| Vitamin
A (palmitate) |
3,000-10,000
IU (=11-35.5 g carrots or 50-167 g cooked spinach) |
fish
liver oil, carrots, dark green and yellow vegetables, eggs, dairy
products, yellow fruits and supplements |
| Beta-carotene |
10,000-50,000
IU (=35.5-177.5 g carrots or 250-750 g cooked spinach) |
fish
liver oil, carrots, dark green and yellow vegetables, eggs, dairy
products, yellow fruits and supplements |
| Vitamin
B1, thiamin |
10-150
mg (=28-428 cups of oat bran or 5,000-75,000 g cooked spinach) |
unrefined
cereal grains, whole wheat, soybeans, egg yolks, fish, organic meats,
most vegetables, milk and supplements |
| Vitamin
B2, riboflavin |
10-100
mg (=33-333 cups of cottage cheese or 20-200 cooked eggs) |
milk,
cheese, leafy green vegetables, fish, eggs, yogurt, beans and supplements |
| Vitamin
B3, niacin |
25-50
mg (=83-166 cups of oat bran or 350-700 g canned salmon) |
fish,
lean meat, whole-wheat products, wheat germ, fish, eggs, poultry,
avocados, dates, figs, prunes and supplements |
| Vitamin
B3, niacinamide |
20-100
mg |
fish,
lean meat, whole-wheat products, wheat germ, fish, eggs, poultry,
avocados, dates, figs, prunes and supplements |
| Vitamin
B6, pyridoxine |
15-75
mg (=150-750 cups of soy milk or 3,000-15,000 g canned salmon) |
wheat
bran, wheat germ, fish, soy beans, cantaloupe, cabbage, unpolished
rice, eggs, oats and supplements |
| Vitamin
B12, cyanocobalamin |
25-250
mcg (=1,063-10,625 g beef or 19-190 fresh oysters) |
beef,
eggs, milk, cheese, fish and supplements |
| Folic
acid |
400-2000
mcg (=666-3,334 g of avocado's or 18-90 eggs) |
deep
green leafy vegetables, carrots, egg yolk, cantaloupe, apricots, pumpkin,
avocados, beans, whole and dark rye, and supplements |
| Biotin |
600-5000
mcg (=2,400-20,000 g of eggs 375-3,125 g boiled rice) |
egg
yolk, soy flour, milk, unpolished rice and supplements |
| Panthothenic
acid |
20-650
mg (=42-1,368 cups of oat bran or 2,000-65,000 g boiled chicken) |
lean
meat, whole grains, green vegetables, nuts (not roasted), poultry
and supplements |
| Vitamin
C, ascorbic acid |
500-4000
mg (=10-80 oranges or 1.5-12 raw green peppers) |
citrus
fruits, berries, grean and leafy vegetables, tomatoes, cantaloupe,
potatoes, peppers, cauliflower and supplements |
| Vitamin
D, Cholecalciferol |
400-800
IU (=2.9-5.7 g codliver oil or 100-200 g sardines) |
fish
liver oils, sardines, herring, salmon, tuna, dairy products and supplements |
| Vitamin
E, d-alpha tocopherol |
700-2600
IU (=70,000-260,000 g Brussels sprouts or 2,310-8,580 g almonds) |
wheat
germ, soy beans, vegetable oils, nuts (not roasted), Brussels sprouts,
leafy greens, spinach, whole wheat, whole grain cereals, eggs and
supplements |
| Vitamin
K, Phylloquinone |
100-200
mcg (=37-74 g broccoli or 42-84 g spinach) |
leafy
green vegetables, yogurt, alfalfa, egg yolk, kelp, safflower oil,
fish liver oil and supplements |
|
