Foods to eat to get your daily vitamins
While you often hear people speaking of the benefits of taking a multivitamin, many people fail to realize that you can get all of the vitamins you need from maintaining a healthy diet. This article was created as a handy guide to figuring out exactly what you should eat to get the vitamins that you need.
-Eggs
-Milk
-Apricots
-Nectarines
-Cantaloupes
-Carrots
-Sweet Potatoes
-Spinach
-Mozzarella Cheese
-Mangoes
-Liver
The Recommended Dietary Allowance, or RDA, for a male adult’s Vitamin A intake is 900 milligrams. In adult females, 700 milligrams is the recommended dose.
-Liver
-Venison
-Lamb
-Shrimp
-Fish
-Chicken
-Eggs
-Milk
-Yogurt
-Ice Cream
-Oranges
-Legumes
-Green, leafy vegetables
Thiamine, or vitamin B1, should be consumed at a level of 1 to 1.5 milligrams per day in a healthy adult’s diet. Your daily consumption of Riboflavin, or B2, as well as your Niacin, or B3 intake, should hover around 1.2 and 1.8 milligrams. Pyridoxine, B6, should be taken in at 1.4-2.0 milligrams per day, and B-12, or Cyanocobalamin levels should be around 2.0 milligrams for the average adult. Pantothenic Acid and Biotin levels are maintained by our own intestines, but eating meats, liver, egg yolk, and mushrooms can help assist your body in maintaining its supply.
-Oranges
-Cantaloupes
-Strawberries
-Tomatoes
-Broccoli
-Cabbage
-Papaya
-Red bell peppers
-Brussels Sprouts
-Kiwi
-Cauliflower
-Kale
A Recommended Daily Allowance has been established to help people ensure that they are getting the proper amount of this key nutrient. The typical desired intake hovers between 60 and 90 milligrams per day. In America, the average consumption rate of Vitamin C is around 72 milligrams per day. 5 to 7 milligrams of Vitamin C per day will prevent scurvy, and an upper bound of 2000 milligrams of Vitamin C per day is advised.
-Fortified Milk
-Fortified Cereal
-Fortified Bread
-Fish
-Egg Yolk
Vitamin D is unique in that it is processed by our body. When our skin is exposed to sunlight, we generate Vitamin D. For that reason, intake of Vitamin D is not an issue, assuming an individual gets regular sunlight exposure. If not, the fortified foods listed above can help you to achieve your body’s daily need.
-Sunflower Seeds
-Almonds
-Olives
-Papaya
-Mustard Greens
-Blueberries
-Collard Greens
-Egg Yolk
-Wheat Germ
-Sardines
-Whole Grain
-Lettuce
-Spinach
To ensure that you are getting enough Vitamin E, Recommended Dietary Allowances have been established. Infants aged 1 to 3 should get roughly 6 milligrams of Vitamin E per day. Children 4 to 8 require around 7 milligrams per day. When developing into an adolescent, those aged 9 to 13 should consume 11 milligrams per day. People aged 14 or older are recommended to consume 15 milligrams on a daily basis.
-Brussels Sprouts
-Carrots
-Parsley
-Avocado
-Green Peas
-Liver
-Pork
-Milk
-Yogurt
-Ice cream
-Spinach
-Cabbage
The Recommended Dietary Allowance of Vitamin K hovers between 60 and 80 micrograms per day for healthy adults.
Eating these foods is a basic way to get all the nutrition you need without having to resort to a multivitamin. As you may have noticed, there are many foods that are rich in more than one vitamin. Foods such as Brussels sprouts and dairy products contain many of the vitamins we need. Following the food pyramid is a basic way of setting up a diet that fulfills your dietary requirements, but you may want to fine-tune exactly what you eat to ensure that you are getting what you need.