How many vitamins should be taken each day? (and 8 very tasty foods)

Vitamins are essential compounds for life that when ingested in sufficient doses They promote the proper functioning of the body. Essential vitamins can only be obtained through food (and sunlight, in the case of vitamin D). Fruits and vegetables are important sources of vitamins. The daily requirements are not very high, since only doses of milligrams or micrograms are needed that are easily found in natural foods.

The Recommended Daily Intake (RDI) varies at different stages of life. In general, with a healthy diet, the requirements of all the vitamins are covered without problems. Supplements are prescribed only, for example, to pregnant women (folic acid or vitamin B9) or to vegetarians (B12). It is highly recommended that a professional do it. Let’s review what are the reference daily intakes (RDIs) established by the European Food Safety Agency for each vitamin and what are its main food sources. In addition, the RDI will help you choose a food supplement or multivitamin if you occasionally need it.

Recommended intakes of all vitamins and food sources

Vitamin A

Essential for growth and immunity. Improves vision and protects from ultraviolet solar radiation.

Women 14 to 69 years: 650 mcg Men 14 to 69 years: 750 mcg Pregnancy: 700 mcg Lactation: 1,300 mcg

Food sources: in the form of beta-carotene in yellow, orange or green foods. In the form of retinol in dairy products, eggs and oily fish.

vitamin B1

It plays an important role in the metabolism of macronutrients. It is essential for normal growth and development and helps maintain the function of the heart and the nervous and digestive systems.

Women 14 to 69 years: 0.9 mg Men 14 to 69 years: 1.1 mg Lactation: 1.1 mg Pregnancy: 1 mg

Food sources: whole grains, legumes, nuts and seeds.

vitamin B2

Like other B complex vitamins, it has a fundamental role in energy metabolism and is required in the metabolism of lipids, carbohydrates, and proteins.

Women 14 to 69 years: 1.6 mg Men 14 to 69 years: 1.6 mg Pregnancy: 1.9 mg Lactation: 2 mg

Food sources: Dairy products, eggs, nuts, green leafy vegetables, whole grains.

vitamin B3

Its functions include removing toxic chemicals from the body and participating in the production of steroid hormones synthesized by the adrenal gland, such as sex hormones and stress-related hormones.

Women from 14 to 69 years: 12.5-14.9 mg Men from 14 to 69 years: 15.4 -17.9 mg Pregnancy: 16 mg Lactation: 17.5 mg

Food sources: peanuts and other nuts, legumes and mushrooms.

Vitamin B5

It is necessary for the metabolism and synthesis of carbohydrates, proteins and fats.

Women and men 14 to 69 years: 5 mg Pregnancy: 5 mg Lactation: 7 mg

Food sources: yesIt is widely distributed in plant foods, such as vegetables, whole grains, lentils and other legumes, mushrooms, and nuts and other dried fruits.

Vitamin B6

It is involved in the metabolism of neurotransmitters that regulate mood. It also increases muscle performance and energy production. It can also help to lose weight as it helps our body get energy from accumulated fat.

Women 14 to 69 years: 1.6 mg Men 14 to 69 years: 1.7 mg Pregnancy: 1.8 mg Lactation: 1.7 mg

food sources: whole grains, legumes, tofu, peas, potatoes and other vegetables.

Vitamin B9 (folic acid)

It is necessary for the production and maintenance of new cells. This is especially important during periods of rapid cell division and growth such as in infancy and pregnancy. Both children and adults need folate to make normal blood cells and prevent anemia.

Women and men from 14 to 69 years: 330 mcg Pregnancy: 600 mcg Lactation: 500 mcg

Food sources: in green leafy vegetables such as spinach, lettuce, etc., and in legumes.

B12 vitamin

Essential for the normal functioning of the brain, the nervous system, and for the formation of blood and various proteins. It is involved in the metabolization of amino acids, fatty acids and carbohydrates.2

Women and men 14 to 69 years: 4 mcg Pregnancy: 4.5 mcg Lactation: 5 mcg

Food sources: exclusively on products of animal origin. Vegetarians (including dairy and egg eaters) should take a daily or weekly supplement.

biotin

It is required for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. It also participates in the maintenance of blood sugar levels or glycemia.

Women and men 14 to 69 years: 35-40 mcg Pregnancy: 40 mcg Lactation: 45 mcg

Food sources: in dairy, whole grains, nuts, some vegetables such as cabbage, and brewer’s yeast.

Vitamin C

It is a potent antioxidant that is associated with several beneficial effects on the immune system, the aging process, tissue integrity, and lipoprotein metabolism. It is required for the process of collagen synthesis, an important component of the skin, tendons, ligaments and blood vessels.

Women 14 to 69 years: 95 mg Men 14 to 69 years: 110 mg Pregnancy: 105 mg Lactation: 155 mg

Food sources: citrus fruits, berries, fruits in general, red peppers and other fresh vegetables.

Vitamin D

It plays in the maintenance of healthy bones and teeth. There are cellular receptors for vitamin D metabolites in immune, endocrine, neuromuscular cells, in the skin and in tumor cells), so it can be deduced that its effect on the functioning of the organism is very broad.

All adults: 15 mcg

Food sources: Vitamin D3 is produced in the skin by the action of ultraviolet rays from sunlight. Vitamin D2 is produced in plants, fungi and yeasts by solar irradiation from ergosterol.

Vitamin E

It plays a fundamental role in the normal metabolism of all cells. The main and most studied role of vitamin E is the protection of lipid polyunsaturated fatty acids against oxidative damage. That is why its deficiency can affect several important vital functions.

Women 14 to 69 years: 11 mg Men 14 to 69 years: 13 mg Pregnancy and lactation: 11 mg

Food sources: in nuts and seeds and in their oils extracted by cold pressing, in wheat germ oil and in avocados.

vitamin K

It is known primarily for its role in blood coagulation. It is related to physiological processes such as tissue repair (in case of injuries and bleeding), heart attacks and menstruation. It also regulates bone metabolism and the risk of vascular calcification and cardiovascular disease. It may have a protective effect against liver cancer, leukemia, lung, colon, oral, breast and bladder cancer.

Women and men 14 to 69 years: 65-70 mcg Pregnancy and lactation: 70 mcg

Food sources: in green leafy vegetables and in fermented foods such as cheese or nattō.