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

Food Sources 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

To find the DRI for a specific nutrient, click here.

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