A diet abundant in fresh plant foods and in whole, whole, unrefined products provides practically all the nutrients we need, but it is useful to know what the specific needs of each vitamin are and what their food sources are.
Vitamins are essential compounds for life that, when ingested in sufficient doses, promote the proper functioning of the body. Essential vitamins can only be obtained through food (and sunlight, in the case of vitamin D). Fruits and vegetables are important sources of vitamins. The daily requirements are not very high, since only doses of milligrams or micrograms are needed that are easily found in natural foods.
The Recommended Daily Intake (RDI) varies at different stages of life. In general, with a healthy diet, the requirements of all vitamins are covered without problems. The supplements are prescribed only, for example, to pregnant women (folic acid or vitamin B9) or vegetarians (B12). It is highly recommended that a professional do it. We are going to review what are the daily reference intakes (RDI) established by the European Food Safety Agency for each vitamin and what are its main food sources. In addition, the RDI will help you choose a food supplement or multivitamin if you occasionally need it.
RECOMMENDED INTAKES OF ALL VITAMINS AND FOOD SOURCES
VITAMIN A
Essential for growth and immunity. Improves vision and protects from ultraviolet solar radiation.
- Women ages 14 to 69: 650 mcg
- Men ages 14 to 69: 750 mcg
- Pregnancy: 700 mcg
- Lactation: 1,300 mcg
Food sources: in the form of beta-carotene in yellow, orange or green foods. In the form of retinol in dairy products, eggs and oily fish.
VITAMIN B1
It plays an important role in the metabolism of macronutrients. It is essential for normal growth and development and helps maintain the functioning of the heart and the nervous and digestive systems.
- Women 14 to 69 years: 0.9 mg
- Men ages 14 to 69: 1.1 mg
- Lactation: 1.1 mg
- Pregnancy: 1 mg
Food sources: whole grains, legumes, nuts and seeds.
VITAMIN B2
Like other B vitamins, it has a fundamental role in energy metabolism and is required in the metabolism of lipids, carbohydrates and proteins.
- Women 14 to 69 years: 1.6 mg
- Men ages 14 to 69: 1.6 mg
- Pregnancy: 1.9 mg
- Lactation: 2 mg
Food sources: dairy products, eggs, nuts, green leafy vegetables, whole grains.
VITAMIN B3
Its functions include the elimination of toxic chemicals from the body and participation in the production of steroid hormones synthesized by the adrenal gland, such as sex hormones and hormones related to stress.
- Women 14 to 69 years: 12.5-14.9 mg
- Men ages 14 to 69: 15.4 -17.9 mg
- Pregnancy: 16 mg
- Lactation: 17.5 mg
Food sources: peanuts and other nuts, legumes and mushrooms.
VITAMIN B5
It is necessary for the metabolism and synthesis of carbohydrates, proteins and fats.
- Women and men ages 14 to 69: 5 mg
- Pregnancy: 5 mg
- Lactation: 7 mg
Food sources: it is widely distributed in plant foods, such as vegetables, whole grains, lentils and other legumes, mushrooms and nuts and other dried fruits.
VITAMIN B6
It is involved in the metabolism of neurotransmitters that regulate mood. It also increases muscle performance and energy production. It can also help us lose weight as it helps our body get energy from accumulated fat.
- Women 14 to 69 years: 1.6 mg
- Men ages 14 to 69: 1.7 mg
- Pregnancy: 1.8 mg
- Lactation: 1.7 mg
Food sources: whole grains, legumes, tofu, peas, potatoes and other vegetables.
VITAMIN B9 (FOLIC ACID)
It is necessary for the production and maintenance of new cells, this is especially important during periods of rapid cell growth and division such as infancy and pregnancy. Both children and adults need folate to make normal blood cells and prevent anemia.
- Women and men ages 14 to 69: 330 mcg
- Pregnancy: 600 mcg
- Lactation: 500 mcg
Food sources: in green leafy vegetables such as spinach, lettuce, etc., and in legumes.
B12 VITAMIN
Essential for the normal functioning of the brain, the nervous system, and for the formation of blood and various proteins. It is involved in the metabolization of amino acids, fatty acids and carbohydrates.2
- Women and men ages 14 to 69: 4 mcg
- Pregnancy: 4.5 mcg
- Lactation: 5 mcg
Food sources: exclusively in products of animal origin. Vegetarians (including dairy and egg eaters) should take a daily or weekly supplement.
BIOTIN
It is required for cell growth, the production of fatty acids and the metabolism of fats and amino acids. It also participates in maintaining blood sugar or glycemic levels.
- Women and men ages 14 to 69: 35-40 mcg
- Pregnancy: 40 mcg
- Lactation: 45 mcg
Food sources: in dairy, whole grains, nuts, some vegetables such as cabbages, and brewer’s yeast.
VITAMIN C
It is a powerful antioxidant that is associated with several beneficial effects on the immune system, the aging process, tissue integrity, and lipoprotein metabolism. It is required for the collagen synthesis process, a relevant component of the skin, tendons, ligaments and blood vessels.
- Women 14 to 69 years: 95 mg
- Men ages 14 to 69: 110 mg
- Pregnancy: 105 mg
- Lactation: 155 mg
Food sources: citrus fruits, berries, fruits in general, red peppers and other fresh vegetables.
VITAMIN D
It plays in the maintenance of healthy bones and teeth. There are cellular receptors for vitamin D metabolites in immune, endocrine, neuromuscular cells, in the skin and in tumor cells), so it is deduced that their effect on the functioning of the organism is very broad.
- All adults: 15 mcg
Food sources: vitamin D3 is produced in the skin by the ultraviolet rays of sunlight. Vitamin D2 is produced in plants, fungi and yeasts by solar irradiation from ergosterol.
VITAMIN E
It plays a fundamental role in the normal metabolism of all cells. The main and most studied role of vitamin E is the protection of polyunsaturated fatty acids in lipids against oxidative damage. That is why its deficiency can affect several important vital functions.
- Women 14 to 69 years: 11 mg
- Men ages 14 to 69: 13 mg
- Pregnancy and lactation: 11 mg
Food sources: in nuts and seeds and in their oils extracted by cold pressing, in wheat germ oil and in avocados.
VITAMIN K
It is known primarily for its role in blood clotting. It is related to physiological processes such as tissue repair (in the case of injuries and bleeding), heart attacks and menstruation. It also regulates bone metabolism and the risk of vascular calcification and cardiovascular disease. It can have a protective effect against liver cancer, leukemia, lung, colon, oral, breast and bladder cancer.
- Women and men ages 14 to 69: 65-70 mcg
- Pregnancy and lactation: 70 mcg
Food sources: in green leafy vegetables and in fermented foods such as cheese or nattō.
8 FOODS FULL OF VITAMINS
- Kale: 100 g of sautéed kale provide all the vitamin A and vitamin K you need.
- Sunflower: 35 g of seeds provide 82% of the RDI for vitamin E and 43% for B1.
- Tempeh: 150 g meet 30% of the needs of vitamin B2 and 17% of B3.
- Sweet potato: 200 g contain all the vitamin A you need and 35% of the B5 and B6.
- Lentils: 200 g provide 90% of the RDI for folic acid and more than 20% for B1 and B5.
- Pepper: 100 g of raw red pepper give you all the vitamins C.
- Almond 30 g offer 64% of the RDI for biotin and 23% for vitamin B2.
- Artichoke: two pieces offer you 54% of folic acid and 44% of vitamin K.
