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Vitamin Calculator

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The calculator will calculate a daily reference intakes for common body needed vitamins based on the age and gender. If the daily requirement or upper limit level is determined, that value will be calculated as well. You can use the calculated result to plan nutrient intakes for yourself or a group.

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Vitamins and their food source

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Vitamin A

Vitamin A is key for good vision, a healthy immune system, and cell growth. There are two types of vitamin A. Type one is primarily about the active form of retinoids that comes from animal products. Type two is Beta-carotene type of vitamin A that comes from plants.

Topical and oral retinoids are common prescription treatments for acne and other skin conditions, including wrinkles. Oral vitamin A is also used as a treatment for measles and dry eye in people with low levels of vitamin A. Vitamin A is also used for a specific type of leukemia.

Vitamin A has been studied as a treatment for many other conditions, including cancers, cataracts, and HIV. However, the results are inconclusive. Most people get enough vitamin A from their diets. However, a doctor might suggest vitamin A supplements to people who have vitamin A deficiencies. People most likely to have vitamin A deficiency are those with diseases (such as digestive disorders) or very poor diets.

Food source for vitamin A:
  • Beef Liver 1 slice: 6,421 ug
  • Lamb Liver 1 ounce: 2,122 ug
  • Liver Sausage 1 slice: 1,495 ug
  • Cod Liver Oil 1 teaspoon: 1,350 ug
  • King Mackerel Half a fillet: 388 ug
  • Salmon Half a fillet: 229 ug
  • Sweet Potato (cooked) 1 cup: 1,836 ug
  • Winter Squash (cooked) 1 cup: 1,144 ug
  • Kale (cooked) 1 cup: 885 ug
  • Collards (cooked) 1 cup: 722 ug
  • Turnip Greens (cooked) 1 cup: 549 ug
  • Carrot (cooked) 1 medium: 392 ug
  • Sweet Red Pepper (raw) 1 large pepper: 257 ug
  • Mango 1 medium mango: 181 ug
  • Cantaloupe 1 large wedge: 172 ug

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Vitamin C

Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron. The benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C.

Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.

Food source for vitamin C:
  • Cantaloupe, 1 cup (8 ounces): 59mg
  • Orange juice, 1 cup: 97mg
  • Broccoli, cooked, 1 cup: 74mg
  • Red cabbage, 1/2 cup: 40mg
  • Green pepper, 1/2 cup, 60mg
  • Red pepper, 1/2 cup, 95mg
  • Kiwi, 1 medium: 70mg
  • Tomato juice, 1 cup: 45mg.

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Vitamin D

Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and to prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis.

Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D

Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements. It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.

Food source for vitamin D:
  • cod liver oil, 1 tablespoon: 36.5ug
  • herring, fresh, raw, 4 ounces: 26.4ug
  • swordfish, cooked, 4 ounces:23.5ug
  • raw maitake mushrooms, 1 cup: 19.65 ug
  • salmon, sockeye, cooked, 4 ounces:14.9ug
  • sardines, canned, 4 ounces: 8.4ug
  • fortified skim milk, 1 cup: 3ug

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Vitamin E

Vitamin E is an antioxidant. This means it protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Vitamin E is also important in the formation of red blood cells. It helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them. Cells use vitamin E to interact with each other. It helps them carry out many important functions.

Vitamin E is used for treating vitamin E deficiency, which is rare, but can occur in people with certain genetic disorders and in very low-weight premature infants. Some people use vitamin E for treating and preventing diseases of the heart and blood vessels including hardening of the arteries, heart attack, chest pain, leg pain due to blocked arteries, and high blood pressure. Vitamin E is also used for treating diabetes and its complications. It is used for preventing cancer, particularly lung and oral cancer in smokers; colorectal cancer and polyps; and gastric, prostate, and pancreatic cancer. Some people use vitamin E for diseases of the brain and nervous system including Alzheimer's disease and other dementias, Parkinson's disease, night cramps, restless leg syndrome, and for epilepsy, along with other medications. Vitamin E is also used for Huntington's chorea, and other disorders involving nerves and muscles. Women use vitamin E for preventing complications in late pregnancy due to high blood pressure (pre-eclampsia), premenstrual syndrome (PMS), painful periods, menopausal syndrome, hot flashes associated with breast cancer, and breast cysts. Sometimes vitamin E is used to lessen the harmful effects of medical treatments such as dialysis and radiation. It is also used to reduce unwanted side effects of drugs such as hair loss in people taking doxorubicin and lung damage in people taking amiodarone. Vitamin E is sometimes used for improving physical endurance, increasing energy, reducing muscle damage after exercise, and improving muscle strength. Vitamin E is also used for cataracts, asthma, respiratory infections, skin disorders, aging skin, sunburns, cystic fibrosis, infertility, impotence, chronic fatigue syndrome (CFS), peptic ulcers, for certain inherited diseases and to prevent allergies. Some people apply vitamin E to their skin to keep it from aging and to protect against the skin effects of chemicals used for cancer therapy (chemotherapy).

The American Heart Association recommends obtaining antioxidants, including vitamin E, by eating a well-balanced diet high in fruits, vegetables, and whole grains rather than from supplements until more is known about the risks and benefits of taking supplements.

Food source for vitamin E:
  • Wheat Germ Oil 1 tablespoon: 20mg
  • Sunflower Seeds 1 ounce: 10mg
  • Almonds 1 ounce: 7.3mg
  • Hazelnut Oil 1 tablespoon: 6.4mg
  • Mamey Sapote Half a fruit: 5.9 mg
  • Sunflower Oil 1 tablespoon: 5.6 mg
  • Abalone 3 ounces: 3.4 mg
  • Pine Nuts 1 ounce: 2.7 mg
  • Peanuts 1 ounce: 2.4 mg
  • Avocado Half a fruit: 2.1 mg

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Vitamin K

Vitamin K plays a key role in helping the blood clot, preventing excessive bleeding. Unlike many other vitamins, vitamin K is not typically used as a dietary supplement.

Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn infants. A single injection of vitamin K for newborns is standard. Vitamin K is also used to counteract an overdose of the blood thinner Coumadin.

Food source for vitamin K:
  • Kale (cooked) Half a cup: 531 ug
  • Mustard Greens (cooked) Half a cup: 415 ug
  • Swiss Chard (raw) 1 leaf: 398 ug
  • Collard Greens (cooked) Half a cup: 386 ug
  • Natto 1 ounce: 313 ug
  • Spinach (raw) 1 cup: 145 ug
  • Broccoli (cooked) Half a cup: 110 ug
  • Brussels Sprouts (cooked) Half a cup: 109 ug
  • Beef Liver 1 slice: 72 ug
  • Pork Chops 3 ounces: 59 ug
  • Chicken 3 ounces: 51 ug

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Thiamin (Vitamin B1)

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function. it helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells. It helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system.

Food source for Thiamin:
  • Lean Pork 6oz Chop: 1.1mg
  • Fish (Salmon) 6oz Fillet: 0.6mg
  • Flax Seeds 1oz: 0.5mg
  • Navy Beans 1 cup: 0.4mg
  • Green Peas 1 cup: 0.4mg
  • Firm Tofu 1 cup: 0.4mg
  • Brown Rice 1 cup: 0.4mg
  • Acorn Squash (cooked) 1 cup: 0.3mg
  • Asparagus (cooked) 1 cup: 0.3mg
  • Mussels 3 oz: 0.3mg

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Riboflavin (Vitamin B2)

Riboflavin might play a role in preventing migraine headaches and cancer.

The Quality Standards Subcommittee of the American Academy of Neurology and the American Headache Society concluded that riboflavin is probably effective for preventing migraine headaches and recommended offering it for this purpose. The Canadian Headache Society recommends 400 mg/day riboflavin for migraine headache prevention, noting that although the evidence supporting this recommendation is of low quality, there is some evidence for benefit and side effects (such as discolored urine) are minimal

Experts have theorized that riboflavin might help prevent the DNA damage caused by many carcinogens by acting as a coenzyme with several different cytochrome P450 enzymes [1]. However, data on the relationship between riboflavin and cancer prevention or treatment are limited and study findings are mixed.

Food source for Riboflavin:
  • Beef liver, pan fried, 3 ounces: 2.9mg
  • Breakfast cereals, 1 serving: 1.7mg
  • Oats meal, 1 cup: 1.1mg
  • Yogurt, plain, fat free, 1 cup: 0.6mg
  • Milk, 2% fat, 1 cup: 0.5mg
  • Beef steak, boneless, 3 ounces: 0.4mg
  • Clams, mixed species, cooked, 3 ounces: 0.4mg
  • Mushrooms, portabella, sliced, ½ cup 0.3mg
  • Almonds, dry roasted, 1 ounce: 0.3mg
  • Cheese, Swiss, 3 ounces: 0.3mg
  • Rotisserie chicken, breast meat, 3 ounces: 0.2mg
  • Egg, whole, scrambled, 1 large: 0.2mg
  • Quinoa, cooked, 1 cup: 0.2mg
  • Bagel, plain, enriched, 1 medium: 0.2mg

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Niacin (Vitamin B3)

Niacin, also known as vitamin B3, is an important nutrient. In fact, every part of your body needs it to function properly. As a supplement, niacin may help lower cholesterol, ease arthritis and boost brain function, among other benefits.

Food source for Niacin:
  • Beef liver 3-ounce: 14.9 mg
  • Grilled chicken breast 3-ounce: 10.3 mg
  • Turkey breast 3-ounce: 10.0 mg
  • Sockeye salmon 3-ounce: 8.6 mg
  • Cooked brown rice 1 cup: 5.2 mg
  • Enriched breakfast cereal 1 serving: 5.0 mg
  • Dry roasted peanuts 1 ounce: 4.2 mg

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Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions. It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin B6 plays an important role in mood regulation. Vitamin B6 may also play a role in decreasing high blood levels of the amino acid homocysteine, which have been linked to depression and other psychiatric issues.

Vitamin B6 Food Source:
  • Chickpeas 1 cup: 1.1mg
  • Beef liver, pan fried, 3 ounces: 0.9mg
  • Tuna cooked, 3 ounces: 0.9mg
  • Salmon cooked, 3 ounces: 0.6mg
  • Chicken breast, roasted, 3 ounces: 0.5mg
  • Breakfast cereals 1 cup: 0.5mg
  • Potatoes, boiled, 1 cup: 0.4mg
  • Turkey, roasted, 3 ounces: 0.4mg
  • Banana, 1 medium: 0.4mg
  • Marinara (spaghetti) sauce, 1 cup: 0.4mg
  • Ground beef, 85% lean, broiled, 3 ounces: 0.3mg
  • Waffles, plain, toasted, 1 waffle: 0.3mg
  • Bulgur, cooked, 1 cup: 0.2mg
  • Cottage cheese, 1% low-fat, 1 cup: 0.2mg
  • Squash, winter, baked, ½ cup: 0.2mg
  • Rice, white, cooked, 1 cup: 0.1mg

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Folate

Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements

Folate deficiency is rare in the United States, but some people do not get enough. Getting too little folate can result in megaloblastic anemia, a blood disorder that causes weakness, fatigue, trouble concentrating, irritability, headache, heart palpitations, and shortness of breath. Folate deficiency can also cause open sores on the tongue and inside the mouth as well as changes in the color of the skin, hair, or fingernails. Women who don’t get enough folate are at risk of having babies with neural tube defects, such as spina bifida. Folate deficiency can also increase the likelihood of having a premature or low birth weight baby.

Food high in Floate:
  • cooked lentils 1 cup: 358ug
  • cooked kidney beans 1 cup: 131ug
  • cooked asparagus 1 cup: 268ug
  • one large egg: 23.5ug
  • raw spinach 1 cup: 58.2ug
  • raw beets 1 cup: 148 ug
  • one large orange: 55ug
  • cooked Brussels sprouts 1 cup: 94ug
  • raw broccoli 1 cup: 57ug
  • walnuts 1 ounce: 28ug
  • cooked beef liver 3 ounce: 212ug
  • wheat germ 1 ounce: 78.7ug

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Vitamin B12

Vitamin B12 helps With Red Blood Cell Formation and Anemia Prevention. Vitamin B12 plays a vital role in helping your body produce red blood cells. Low vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly

Food source for vitamin B12:
  • Clams 3 ounces: 84ug
  • Liver 3 ounces: 70.7ug
  • Fortified cereal 1 cup: 6ug
  • Trout 3 ounces: 5.4ug
  • Salmon 3 ounces: 4.9ug
  • Tuna, canned 3 ounces: 2.5ug
  • Beef 3 ounces: 1.5ug
  • Nonfat plain Greek yogurt 6 ounces: 1.3ug
  • Low-fat milk 1 cup: 1.2ug
  • Ham 3 ounces: 0.6ug
  • Egg 1 large: 0.6ug

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Pantothenic Acid (Vitamin B5)

Pantothenic acid has a long list of uses, although there isn't enough scientific evidence to determine whether it is effective for most of these uses. People take pantothenic acid for treating dietary deficiencies, acne, alcoholism, allergies, baldness, asthma, attention deficit-hyperactivity disorder (ADHD), autism, burning feet syndrome, yeast infections, heart failure, carpal tunnel syndrome, respiratory disorders, celiac disease, colitis, conjunctivitis, convulsions, and cystitis. It is also taken by mouth for dandruff, depression, diabetic nerve pain, enhancing immune function, improving athletic performance, tongue infections, gray hair, headache, hyperactivity, low blood sugar, trouble sleeping (insomnia), irritability, low blood pressure, multiple sclerosis, muscular dystrophy, muscular cramps in the legs associated with pregnancy or alcoholism, neuralgia, and obesity.

Food source for Pantothenic Acid:
  • Shiitake Mushrooms 1 cup: 5.2mg
  • Salmon 6 oz fillet: 3.3mg
  • Avocados 1 midium size: 2.8mg
  • Chicken Breast 6 oz: 2.7mg
  • Beef 6 oz: 2.3mg
  • Sunflower Seeds 1 oz: 2mg
  • Whole Milk 1 cup: 0.9mg
  • Pork Chop 6 oz: 1.7mg
  • Sweet Potatoes 1 cup: 1.3mg
  • Lentils 1 cup: 1.3mg

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Biotin

Biotin is a vitamin. It is found in small amounts in many foods such as eggs, milk, or bananas. Biotin is commonly used for hair loss, brittle nails, nerve damage, and many other conditions. Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others.

Taking biotin can help treat low blood levels of biotin. It can also prevent blood levels of biotin from becoming too low. Low blood levels of biotin can cause thinning of the hair and rash around the eyes, nose, and mouth. Other symptoms include depression, lack of interest, hallucinations, and tingling in the arms and legs. Low biotin levels can occur in people who are pregnant, who have had long-term tube feeding, who are malnourished, who have undergone rapid weight loss, or who have a specific inherited condition. Cigarette smoking might also cause low blood levels of biotin.

Food source for Biotin:
  • cooked beef liver 3 oz: 30ug
  • egg 1 large: 10 ug
  • sunflower seeds 1 cup: 10.4ug
  • Salmon 3 oz: 5ug
  • Avocados 1 midium size: 4ug
  • sweet potato 1 cup: 4.8ug
  • Cauliflower 1 cup: 4ug

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Choline

Choline is not only one of the most under-discussed necessities for the human body but a nutrient we cannot overlook any longer. Basic cell structure, metabolism, and the transportation of nutrients through the body do not happen without choline.

Most pregnant women are immediately told to begin taking folic acid for themselves and the child growing inside them. Choline, however, is often overlooked, and yet is critical to brain development, particularly the region responsible for memory. Most women consume only about three-quarters the recommended daily intake of choline, which can increase the risk of congenital disabilities and affect the brain and spinal canal.

Food source for Choline:
  • Beef liver, pan fried, 3 ounces: 356mg
  • Egg, hard boiled, 1 large egg: 147mg
  • Beef top round, braised, 3 ounces: 117mg
  • Soybeans, roasted, ½ cup: 107mg
  • Chicken breast, roasted, 3 ounces: 72mg
  • Beef, 93% lean meat, broiled, 3 ounces: 72mg
  • Fish, cod, cooked, 3 ounces: 71mg
  • Mushrooms, shiitake, cooked, ½ cup: 58mg
  • Potatoes, baked 1 large: 57mg
  • Wheat germ, toasted, 1 ounce: 51mg
  • Beans, kidney, canned, ½ cup: 45mg
  • Quinoa, cooked, 1 cup: 43mg
  • Milk, 1% fat, 1 cup: 43mg
  • Yogurt, vanilla, nonfat, 1 cup: 38mg
  • Brussels sprouts, boiled, ½ cup: 32mg
  • Broccoli, chopped, boiled, drained, ½ cup: 31mg
  • Cottage cheese, nonfat, 1 cup: 26mg
  • Fish, tuna, 3 ounces: 25mg
  • Peanuts, dry roasted, ¼ cup: 24mg