U.S. Dietary Reference Intakes (DRIs) For Vitamins

NUTRIENT

FUNCTIONS

SOURCES

Vitamin C

• Collagen formation
• Helps immune system
• Antioxidant
• Helps regenerate vitamin E
• Helps maintain healthy teeth, bones, and blood vessels
• May help the absorption of iron from other sources

• Citrus fruits
• Tomatoes
• Raspberries
• Strawberries
• Blueberries
• Watermelon
• Honeydew melon
• Peaches
• Plums
• Potatoes
• Broccoli
• Cabbage
• Okra
• Kale
• Peppers (green, red, chili)
• Spinach
• Turnip greens
• Cantaloupe
• Mangoes
• Papayas
• Cauliflower
• Bananas
• Brussels sprouts
• Grapes
• Raisins

Vitamin B1 (Thiamin)

• Helps in energy production
• Benefits central nervous system

• Meat
• Whole-grain cereals
• Milk
• Beans

Niacin

• Helps in energy production
• Helps synthesis of fat and amino acids

• Peanut butter
• Whole-grain cereals
• Vegetable greens
• Meat
• Poultry
• Fish

Vitamin B6

• Helps in metabolism of protein
• Helps in hemoglobin synthesis
• Helps in energy production

• Whole-grain cereals
• Bananas
• Meat
• Spinach
• Cabbage
• Lima beans

Folic Acid (Folacin)

• Helps aid growth of new cells
• Helps in red blood cell production

• Vegetable greens
• Mushrooms
• Liver

Vitamin B12 (Cobalamin)

• Helps in energy metabolism
• Helps in red blood cell production
• Benefits central nervous system

• Animal foods

Vitamin A

• Helps vision
• Helps maintain healthy skin
• Antioxidant
• Helps immune system

• Milk
• Egg yolk
• Liver
• Yogurt
• Carrots
• Asparagus
• Collard greens,
• Pumpkin
• Mixed vegetables
• Winter squash (acorn, butternut etc.)
• Apricots
• Cherries (red sour)
• Nectarines
• Guavas
• Plums
• Peaches
• Prunes
• Grapes
• Raisins

Vitamin D

• Helps bone growth and health by stimulating absorption of calcium

• Sunlight
• Fortified dairy products
• Eggs
• Fish

Vitamin E

• Antioxidant
• Protects unsaturated fats in cells from damage

• Vegetable oils
• Margarines
• Grains

Vitamin K

• Blood clotting

• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Green Beans
• Lettuce
• Onions
• Summer squash (zucchini, yellow squash)
• Tomatoes
• Liver