30/10/2025
Essential Vitamins & Their Daily Requirements
Vitamin Daily Requirement Key Benefits Best Sources
Vitamin A 700–900 mcg Eye health, immunity, skin Carrots, spinach, sweet potatoes, eggs
Vitamin B1 (Thiamine) 1.1–1.2 mg Energy production, nerve function Whole grains, nuts, pork
Vitamin B2 (Riboflavin) 1.1–1.3 mg Growth, red blood cell production Dairy, eggs, leafy greens
Vitamin B3 (Niacin) 14–16 mg Metabolism, skin, brain health Meat, fish, peanuts
Vitamin B5 (Pantothenic Acid) 5 mg Hormone & cholesterol production Avocados, eggs, whole grains
Vitamin B6 1.3–1.7 mg Brain function, mood regulation Bananas, poultry, potatoes
Vitamin B7 (Biotin) 30 mcg Hair, skin, nails Nuts, eggs, dairy
Vitamin B9 (Folate) 400 mcg DNA formation, pregnancy health Leafy greens, beans, citrus
Vitamin B12 2.4 mcg Nerve function, red blood cells Meat, fish, dairy
Vitamin C 75–90 mg Immunity, skin, antioxidants Citrus fruits, bell peppers
Vitamin D 600–800 IU Bone strength, immune support Sunlight, fish, fortified dairy
Vitamin E 15 mg Skin, antioxidant, heart health Nuts, seeds, spinach
Vitamin K 90–120 mcg Blood clotting, bone health Leafy greens, broccoli
💎 Essential Minerals & Their Daily Requirements
Mineral Daily Requirement Key Benefits Best Sources
Calcium 1000–1200 mg Bone health, muscle function Dairy, almonds, leafy greens
Iron 8–18 mg Oxygen transport, energy Red meat, beans, spinach
Magnesium 310–420 mg Nerve & muscle function Nuts, whole grains, dark chocolate
Zinc 8–11 mg Immunity, wound healing Meat, nuts, seeds
Selenium 55 mcg Antioxidant, thyroid health Brazil nuts, seafood
Potassium 2600–3400 mg Heart function, nerve signals Bananas, potatoes, beans
Sodium 1500 mg Fluid balance, nerve function Salt, seafood, processed foods
Phosphorus 700 mg Bone health, energy production Meat, dairy, nuts
Iodine 150 mcg Thyroid function Iodized salt, seafood
Manganese 1.8–2.3 mg Bone formation, metabolism Nuts, whole grains, leafy greens
Copper 900 mcg Red blood cell formation Shellfish, nuts, dark chocolate
