30 Vital Vitamins and Minerals Food Chart

By Dr. Vilma Ruddock, M.D.

Dr. Vilma Ruddock, M.D.

Dr. Vilma received her M.D. from Harvard. She specializes in Obstetrics, Gynecology, Infertility and Reproductive Endocrinology.

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Vitamins and minerals have many essential roles in your body's physiological processes, which maintain your health. They help with functions like food metabolism, energy production, building muscle, bone, and teeth, and keeping your hair, skin, and nails healthy.

Vitamins, Minerals and Food Sources

You can find more information on the 14 vitamins and 16 minerals in this list on the websites of the Linus Pauling Institute, the Dietary Reference Intakes Resources of the Institute of Medicine, and the USDA National Nutrient Database.

Please note: mg = milligram, mcg = microgram, and gm = gram. RDA means Recommended Daily Allowances.

VITAMINS /RDA	Fruits and Vegetables	Meat, Fish, Poultry	Dairy and Other Foods
Vitamin A Women / 700 mcg Men / 900 mcg	Mango Carrots Sweet potato Pumpkin Squash Spinach Kale Other greens	Fish Shrimp Beef Liver	Fortified milk Cheese Eggs
Vitamin B1 (thiamine) Women / 1.1 mg Men / 1.2 mg	Orange Cantalope Lentils Green peas Squash	Lean pork	Soy milk Wheat germ Whole grain cereals Enriched brown rice
Vitamin B2 (riboflavin) Women / 1.1 mg Men / 1.3 mg		Liver Kidney	Milk Yogurt Cheese Whole grains Enriched grains Enriched cereals
Vitamin B3 (niacin) Women / 14 mg Men / 16 mg	Mushroom Potatoes	Meat Fish Poultry	Whole grains Enriched breads Fortified cereals
Vitamin B5 (pantothenic acid) Women / 5mg Men / 5 mg	Broccoli Avocado Tomato Tomato sauce Mushrooms	Beef Poultry Liver Kidney	Egg yolk Oats Cereal Yeast Whole grains
Vitamin B6 (pyridoxine) Women age 19-50 / 1.5 mg Women age 50+ / 1.7 mg Men age 19-50 / 1.3 mg Men age 50+ / 1.5 mg	Bananas Watermelon Other non-citrus fruits Potatoes Legumes	Meat Liver Kidney Poultry Fish	Tofu Other soy products Fortified cereals
Vitamin B12 (cobalamin) Women / 2.4 mcg Men / 2.4 mcg		Meat Poultry Fish	Milk Soy milk Cheese Fortified cereals
Biotin Women / 30 mcg Men / 30 mcg		Liver Kidney Fish	Milk Egg yolk Whole grains Soybeans
Vitamin C Women / 60 mg Men / 75 mg	Citrus fruits Strawberries Cantaloupe Fruit juices Potatoes Tomatoes and juice Spinach Broccoli Bell peppers Brussels sprouts Cabbage
Choline Women / 425 mg Men / 550 mg		Liver	Milk Eggs Peanuts
Vitamin D Women and men Age 19-70 / 15 mcg Age 71+ / 20 mcg		Fatty fish Fish liver oils	Fortified milk Fortified margarine Fortified cereals
Vitamin E Women / 15 mg Men / 15 mg	Spinach Turnip greens Collard greens Kale		Vegetable oils Wheat germ Unrefined whole grains Nuts
Folic Acid (folate) Women / 400 mcg Men / 400 mcg	Orange juice Tomato juice Spinach Turnip greens Broccoli Okra Chick peas Black-eyed peas		Fortified grains Fortified cereals Enriched breads
Vitamin K Women / 90 mcg Men / 120 mcg	Cabbage Spinach Broccoli Kale Collard greens Turnip greens	Liver	Milk Eggs Vegetable oils
. .
MINERALS / RDA	Fruits and Vegetables	Meat, Fish, Poultry	Milk and Other Foods
Calcium Women age 19-50 / 800 mg Women age 51+ / 1,200 mg Men age 19-70 / 800 mg Men age 70+ / 1,000 mg	Fortified fruit juices Spinach Kale Broccoli Collard greens	Salmon Sardines	Tofu Other soy products
Chloride Women / 2.3 gm Men / 2.3 gm			Salt Soy sauce Processed foods
Chromium Women age 19-50 / 25 mcg Women age 51+ / 20 mcg Men age 19-50 / 35 mcg Men age 51+ / 30 mcg		Meats Poultry Fish	Cheese Brewer's yeast Cereals Nuts Brewer's yeast Beer
Copper Women / 900 mcg Men / 900 mcg	Prunes Beans	Shrimp Crab Liver Kidney	Nuts Seeds Whole grains Wheat bran cereal
Fluoride Women / 3 mg Men / 4 mg		Fish	Fluoridated water Teas
Iodine Women / 150 mcg Men / 150 mcg		Seafood	Iodized salt
Iron Women age 41-50 / 18 mg Women age 51+ / 8 mg Men / 8 mg	Many fruits Spinach Collard greens	Beef Lamb Pork Poultry	Eggs Fortified bread Fortified grain products
Magnesium Women / 320 mg Men / 420 mg	Spinach Broccoli Legumes	Meats Fish	Milk Sunflower seeds Nuts Whole-wheat bread Unrefined grains
Manganese Men / 2.3 mg Women / 1.8 mg	Legumes		Nuts Whole grains Tea
Molybdenum Men / 45 mcg Women / 45 mcg		Meat	Milk Nuts Whole grains
Phosphorous Men / 700 mg Women / 700 mg	Green peas Broccoli Potatoes	Meats Fish Poultry	Milk Yogurt Cheese Eggs Almonds
Potassium Women / 4.7 gm Men / 4.7 gm	Bananas Strawberries Cantaloupe Grapefruit Apricot Legumes Potatoes Spinach Kale Brussels sprouts Avocado Squash	Red meats Salmon	Milk Yogurt Whole grains
Selenium Women / 55 mg Men / 55 mg		Liver Kidney Other organ meats Poultry Seafood	Whole grains Walnuts Almonds
Sodium Women / 1.5 gm Men / 1.5 gm			Salt Soy sauce Processed foods
Sulfur Unknown	Legumes	Meat Poultry Fish
Zinc Women / 8 mg Men / 11 mg	Beans	Red meat Poultry Seafood	Fortified cereals Nuts

Eat a Healthy Diet

Vitamins and minerals help your body's essential processes and functions. To ensure you get enough of these nutrients, eat a healthy diet that contains a variety of foods. Vegetarians, others with restricted diets, or people with medical problems may need to take supplements to ensure adequate intake. Ask your doctor for advice about which vitamin and mineral supplements you may need to add to your diet.