TABLE OF DAILY VITAMINS REQUIREMENTS

Vitamins  

Essential for: 

Daily Mineral or Vitamin Requirement * 

Natural Sources 

Vitamin A 

Eyes 

5,000 IU 

Cod liver oil, egg yolks, butter, raw whole milk, liver 

Mixed carotenoids (e.g. beta carotene) 

Immune System 

5,000 – 15,000 IU 

Carrots, pumpkin, sweet potatoes, spinach, butternut squash, tuna, cantaloupe, mangoes, apricots, broccoli, watermelon 

Folic Acid 

Heart , Brain, red blood cell development 

400 – 800 mcg 

Legumes, poultry, tuna, wheat germ, mushrooms, oranges, asparagus, broccoli, spinach, bananas, strawberries, cantaloupes 

Vitamin B6 

Brain, Heart, Immune System, protein metabolism 

50 – 200 mg 

Fish, soybeans, avocados, lima beans, chicken, bananas, cauliflower, green peppers, potatoes, spinach, raisins 

Vitamin B3 (Niacin) 

Fat, protein and carbohydrate metabolism, nervous system 

25 mg (more in supplement form with medical supervision) 

Meats, poultry, fish, peanut butter, legumes, soybeans, whole grains, broccoli, asparagus, baked potatoes 

Vitamin B12 

Nerves, Blood, tissue growth 

50 - 100 mcg 

Salmon, eggs, cheese, swordfish, tuna, clams, mussels, oysters 

Pantothenic Acid 

Energy, protein and carbohydrate metabolism 

25 - 150 mg 

Fish, whole grain, mushrooms, avocados, broccoli, peanuts, cashews, lentils, soybeans, eggs 

Biotin 

Hair, Skin, Energy 

30 – 300 mcg 

Peanut butter, eggs, oatmeal, wheat germ, poultry, cauliflower, nuts, legumes 

Vitamin B2 (Riboflavin) 

Eyes, cell development, skin 

10 – 50 mg 

Milk, cottage cheese, avocados, tangerines, prunes, asparagus, broccoli, mushrooms, beef, salmon, turkey 

Vitamin B1 (Thiamin) 

Energy 

10 – 50 mg 

Pork, sheat germ, pasta, peanuts, legumes, watermelon, oranges, brown rice, oatmeal, eggs 

Vitamin C 

Immune System 

250 – 2000 mg 

Citrus fruit, strawberries, tomatoes, bell peppers, spinach, cabbage, melons, broccoli, kiwi fruit, raspberries 

Vitamin D 

Bones, calcium absorption 

400 – 800 IU 

Sunlight, eggs, milk, butter, tuna, salmon 

Vitamin E 

Heart, Immune system 

200 – 400 IU 

Nut and vegetable oils, wheat germ, mangoes, blackberries, apples, broccoli, peanuts, spinach, whole wheat 

Vitamin K 

Blood clotting 

20 – 60 mcg 

Spinach, broccoli, brussel sprouts, cabbage, parsley, eggs, dairy products, carrots, avocados, tomatoes