Food Sources of Vitamins and Minerals

Food Sources of Vitamins and Minerals March 23, 2024 Share Share Link Close share Copy link When it comes to vitamins and minerals, you're probably looking for the bottom line: how much do you need, and what foods have them?

The list below will help you out.

It covers all the vitamins and minerals you should get, preferably from food.

Kale is a good source of folic acid and calcium.

(Photo credit: iStock / Getty Images) Calcium Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheese, fortified cereals, unfortified almond milk, kale How much you need: Adults aged 19-50: 1,000 milligrams per day Women aged 51 and older: 1,200 milligrams per day Men aged 51-70: 1,000 milligrams per day Men aged 71 and older: 1,200 milligrams per day What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this a day: 2,500 milligrams per day for adults aged 50 and younger and 2,000 milligrams per day for those aged 51 and older Choline Foods that have it: Milk, liver , eggs, peanuts How much you need: Men: 550 milligrams per day Women: 425 milligrams per day During pregnancy: 450 milligrams per day While breastfeeding: 550 milligrams per day Chromium Foods that have it: Broccoli , potatoes, meats, poultry, fish, some cereals How much you need: Men aged 19-50: 35 micrograms per day Women aged 19-50: 25 micrograms per day, unless pregnant or breastfeeding During pregnancy: 30 micrograms per day While breastfeeding: 45 micrograms per day Men aged 51 and older: 30 micrograms per day Women aged 51 and older: 20 micrograms per day What it does: Helps control blood sugar levels Don't get more than this much: No upper limit known for adults Copper Foods that have it: Seafood, nuts , seeds, wheat bran cereals, whole grains How much you need: Adults: 900 micrograms per day During pregnancy: 1,000 micrograms per day While breastfeeding: 1,300 micrograms per day What it does: Helps your body process iron Don't get more than this much: 8,000 micrograms per day for adults Fiber Foods that have it: Plant foods, including oatmeal, lentils, peas, beans, fruits, and vegetables How much you need: Men aged 19-50: 38 grams per day Women aged 19-50: 25 grams per day During pregnancy: 25-30 grams per day Men aged 51 and older: 30 grams per day Women aged 51 and older: 21 grams per day What it does: Helps with digestion, lowers LDL (bad) cholesterol , helps you feel full, and helps maintain blood sugar levels Don't get more than this much: No upper limit from foods for adults Fluoride Foods that have it: Fluoridated water, some sea fish How much you need: Men: 4 milligrams per day Women: 3 milligrams per day, including while pregnant or breastfeeding What it does: Prevents cavities in teeth , helps with bone growth Don't get more than this much: 10 milligrams per day for adults Folic acid (folate) Foods that have it: Dark, leafy vegetables, enriched and whole-grain breads, fortified cereals How much you need: Adults: 400 micrograms per day During pregnancy: 600 micrograms per day While breastfeeding: 500 micrograms per day What it does: Helps prevent birth defects, important for heart health and for cell development Don't get more than this much: 1,000 micrograms per day for adults Iodine Foods that have it: Seaweed, seafood, dairy products, processed foods, iodized salt How much you need: Adults: 150 micrograms per day During pregnancy: 220 micrograms per day While breastfeeding: 290 micrograms per day What it does: Helps make thyroid hormones Don't get more than this much: 1,100 micrograms per day for adults Iron Foods that have it: Fortified cereals, beans, lentils, beef , turkey (dark meat), soybeans, spinach How much you need: Men aged 19 and older: 8 milligrams per day Women aged 19-50: 18 milligrams per day During pregnancy: 27 milligrams per day While breastfeeding: 10 milligrams per day Women aged 51 and older: 8 milligrams per day What it does: Needed for red blood cells and many enzymes Don't get more than this much: 45 milligrams per day for adults Magnesium Foods that have it: Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat, quinoa How much you need: Men aged 19-30: 400 milligrams per day Men aged 31 and older: 420 milligrams per day Women aged 19-30: 310 milligrams per day, unless pregnant or breastfeeding Women aged 31 and older: 320 milligrams per day, unless pregnant or breastfeeding During pregnancy: 350-360 milligrams per day While breastfeeding: 310-320 milligrams per day What it does: Helps with heart rhythm, muscle and nerve function, bone strength Don't get more than this much: For the magnesium that's naturally in food and water, there is no upper limit.

For magnesium in supplements or fortified foods: 350 milligrams per day Manganese Foods that have it: Nuts, beans and other legumes, tea, whole grains How much you need: Men: 2.3 milligrams per day Women: 1.8 milligrams per day, unless pregnant or breastfeeding During pregnancy: 2.0 milligrams per day While breastfeeding: 2.6 milligrams per day What it does: Helps form bones and make some enzymes Don't get more than this much: 11 milligrams per day for adults Molybdenum Foods that have it: Legumes, leafy vegetables, grains, nuts How much you need: Adults: 45 micrograms per day, unless pregnant or breastfeeding While pregnant or breastfeeding: 50 micrograms per day What it does: Needed to make some enzymes Don't get more than this much: 2,000 micrograms per day for adults Phosphorus Foods that have it: Milk and other dairy products, peas, meat, eggs, some cereals and breads How much you need: Adults: 700 milligrams per day What it does: Cells need it to work normally, helps make energy, needed for bone growth Don't get more than this much: Adults up to age 70: 4,000 milligrams per day (The limit is lower if you're pregnant.) During pregnancy: 3,500 milligrams per day Adults aged 70 and older: 3,000 milligrams per day What it does: Needed to make some enzymes Don't get more than this much: 2,000 micrograms per day for adults Phosphorus Foods that have it: Milk and other dairy products, peas, meat, eggs, some cereals and breads How much you need: Adults: 700 milligrams per day What it does: Cells need it to work normally, helps make energy, needed for bone growth Don't get more than this much: Adults up to age 70: 4,000 milligrams per day (The limit is lower if you're pregnant.) During pregnancy: 3,500 milligrams per day Adults aged 70 and older: 3,000 milligrams per day What it does: Needed to make some enzymes Don't get more than this much: 2,000 micrograms per day for adults Potassium Foods that have it: Potatoes, bananas, yogurt, milk, yellowfin tuna, soybeans, variety of fruits and vegetables How much you need: Adults: 4,700 milligrams per day, unless breastfeeding While breastfeeding: 5,100 milligrams per day What it does: Helps control blood pressure, makes kidney stones less likely Don't get more than this much: No upper limit known for adults.

But high doses of potassium can be fatal.

Selenium Foods that have it: Organ meats, seafood, dairy, some plants (if grown in soil with selenium), Brazil nuts How much you need: Adults: 55 micrograms per day, unless pregnant or breastfeeding During pregnancy: 60 micrograms per day While breastfeeding: 70 micrograms per day What it does: Protects cells from damage, helps manage thyroid function Don't get more than this much: 400 micrograms per day for adults Sodium Foods that have it: Foods made with added salt, such as processed and restaurant foods How much you need: Adults aged 19-50: up to 1,500 milligrams per day Adults aged 51-70: up to 1,300 milligrams per day Adults aged 71 and older: up to 1,200 milligrams per day What it does: Important for fluid balance Don't get more than this much: 2,300 milligrams per day for adults, or as instructed by your doctor, depending on whether you have certain conditions, like high blood pressure What it does: Helps convert food into energy, helps make red blood cells Don't get more than this much: No upper limit known for adults Vitamin B3 (niacin) Foods that have it: Meat, fish, poultry, enriched and whole-grain breads, fortified cereals How much you need: Men: 16 milligrams per day Women: 14 milligrams per day During pregnancy: 18 milligrams per day While breastfeeding: 17 milligrams per day What it does: Helps with digestion and with making cholesterol Don't get more than this amount: No upper limit from natural sources.

If you're an adult who takes niacin supplements or you get niacin from fortified foods, don't get more than 35 milligrams per day.

Vitamin B5 (pantothenic acid) Foods that have it: Chicken, beef, potatoes, oats, cereals, tomatoes How much you need: Adults: 5 milligrams per day During pregnancy: 6 milligrams per day While breastfeeding: 7 milligrams per day What it does: Helps turn carbs, protein, and fat into energy Don't get more than this much: No upper limit known for adults What it does: Helps your body make red blood cells Don't get more than this amount: No upper limit known Vitamin C Foods that have it: Red and green peppers, kiwis, oranges and other citrus fruits, strawberries, broccoli, tomatoes How much you need: Men: 90 milligrams per day Women: 75 milligrams per day, unless pregnant or breastfeeding During pregnancy: 85 milligrams per day While breastfeeding : 120 milligrams per day Smokers: Add 35 milligrams to the numbers above What it does: Helps protect against cell damage, supports the immune system, helps your body make collagen Don't get more than this much: 2,000 milligrams per day for adults Vitamin D Foods that have it: Fish liver oils, fatty fish, fortified milk products, fortified cereals How much you need: Adults aged 19-70: 600 international units (IU) per day Adults aged 71 and older: 800 IU per day What it does: Needed for bones, muscles, the immune system, communication between the brain and the rest of your body Don't get more than this much: 4,000 IU per day for adults unless directed by your doctor Vitamin E Foods that have it: Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils How much you need: Adults: 15 milligrams per day, including during pregnancy While breastfeeding: 19 milligrams per day What it does: Helps protect cells against damage Don't get more than this amount: 1,000 milligrams per day for adults Vitamin K Foods that have it: Green vegetables like spinach, collards, and broccoli; Brussels sprouts; cabbage How much you need: Men: 120 micrograms per day Women: 90 micrograms per day What it does: Important in blood clotting and bone health Don't get more than this amount: No upper limit known for adults Zinc Foods that have it: Red meats, some seafood, fortified cereals How much you need: Men: 11 milligrams per day Women: 8 milligrams per day, unless pregnant or breastfeeding During pregnancy: 11 milligrams per day While breastfeeding: 12 milligrams per day What it does: Supports your immune system and nerve function, aids reproduction Don't get more than this amount: 40 milligrams per day for adults For sources and more research, go to www.webmd.com Back to blog Leave a comment Name * Email * Comment *