How to Get Vitamins & Minerals From The Food You Eat: From A to Zed

Everyone knows that you need to get your vitamins in everyday. Most Americans say they are eating healthy, but in actuality, they are not when surveyed. To make the problem even worse, food is not as nutritious as it was when our grandparents ate. So at Mamavation, we believe it’s important to supplement with additional vitamins and minerals. But all the more to try and get enough fruits and veggies in your diet every day. But what are all those vitamins, what do they do and what is their role in the human body? This article will give you a general understanding of all the major roles of each vitamin and its role in the human body. This will help you understand what food sources you have to eat to maintain the healthiest diet for your family. You’ve trusted Mamavation to bring you topics like what’s really in the orange juice you feed your family, steps to natural flu prevention, 10 natural shampoo recipes for DIYers, now join us as we explore all the major vitamins you need to consume through the whole foods you eat.

Disclosure: This post contains affiliate links.

Calcium

Calcium is a mineral needed for bone growth and strength, blood clotting, muscle contraction, and more. It also helps your heart maintain a regular heartbeat and keeps your blood pressure in a normal range. Overdose limitations are 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older.

Adults ages 19-50: 1,000 milligrams per day
Women age 51 and older: 1,200 milligrams per day
Men age 51 – 70: 1,000 milligrams per day
Men 71 and older: 1,200 milligrams per day

Foods to Eat: Dairy foods such as cheese, yogurt, & milk. It’s also found in firm tufu, kale, broccoli, cabbage, bok choy, and mustard.

Choline

Choline is an essential nutrient necessary for the structural integrity of the cell membranes, liver function, heart health, and healthy development of the brain in children. What’s the most important part to remember is it helps your body make new cells. Overdose is more than 3,500 milligrams per day for adults.

Men: 550 milligrams per day
Women: 425 milligrams per day
Pregnant women: 450 milligrams per day
Breastfeeding women: 550 milligrams per day

Foods to Eat: Milk, liver, eggs, peanuts

Chromium

Chromium is a mineral found in seawater and the earth’s crust. It’s vital to the production of insulin and enhances it’s actions to increase uptake into our cells. Vitamin B & Vitamin C are needed to absorb this mineral into the body. There is no overdose limit for adults.

Men ages 19-50: 35 micrograms per day
Women ages 19-50: 25 micrograms per day, unless pregnant or breastfeeding
Pregnant women: 30 micrograms per day
Breastfeeding women: 45 micrograms per day
Men age 51 and up: 30 micrograms per day
Women age 51 and up: 20 micrograms per day

Foods to Eat: Meats, chicken, fish, some cereals, potatoes & broccoli

Copper

Copper helps your body process iron. It also functions as an antioxidant in aiding metabolism and cell growth. Deficiency can result in anemia, irregular heart function, irregular bone development, and low white blood cell count. Overdose limitations are 8,000 micrograms per day for adults.

Adults: 900 micrograms per day, unless pregnant or breastfeeding
Pregnant women: 1,000 micrograms per day
Breastfeeding women: 1,300 micrograms per day

Foods to Eat: Seafood, nuts, seeds, wheat bran cereals, whole grains

Fiber

Fiber is an indigestible substance that helps with your digestion and health. It helps things pass through your system which is very important. Fiber lowers LDL (“bad”) cholesterol, helps you feel full, and helps maintain blood sugar levels. There are no levels of overdose for adults.

Men ages 19-50: 38 grams per day
Women ages 19-50: 25 grams per day, unless pregnant or breastfeeding
Pregnant women: 25 to 30 grams per day
Men age 51 and up: 30 grams per day
Women age 51 and up: 21 grams per day

Foods to Eat: Plant foods, including most fruits and vegetables, oatmeal, lentils, peas, & beans

Iodine

Iodine is an essential nonmetallic trace element. It’s important for the production of thyroid hormones. Iodine deficiency is the leading cause of hypothyroidism. Overdose limitations are 1,100 micrograms per day for adults.

Adults: 150 micrograms per day, unless pregnant or breastfeeding
Pregnant women: 209 micrograms per day
Breastfeeding women: 290 micrograms per day

Foods to Eat: Iodized salt, seaweed, seafood, & dairy products

Iron

Iron is a mineral that is needed for normal growth and development. It plays a key role in DNA synthesis and essential component for hemoglobin, the protein in the blood responsible for carrying oxygen from the lungs to all the tissues in the body. When levels drop, red blood cells creation are slowed. Overdose limitations are 45 milligrams per day for adults.

Men age 19 and up: 8 milligrams per day
Women ages 19-50: 18 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 27 milligrams per day
Breastfeeding women: 10 milligrams per day
Women age 51 and up: 8 milligrams per day

Foods to Eat: Beans, lentils, beef, turkey (dark meat), soybeans, & spinach

Magnesium

Magnesium is a mineral that is involved in the metabolism of carbohydrates and fats and the production of DNA, RNA, and other proteins. It also helps with heart rhythm, muscle and nerve function, & bone strength. For natural foods, there is no limit on how much magnesium you can ingest. However, in supplements or fortified foods it’s no more than 350 milligrams per day.

Men ages 19-30: 400 milligrams per day
Men age 31 and up: 420 milligrams per day
Women ages 19-30: 310 milligrams per day, unless pregnant or breastfeeding
Women age 31 and up: 320 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 350-360 milligrams per day
Breastfeeding women: 310-320 milligrams per day

Foods to Eat: Green leafy vegetables, quinoa, nuts, dairy, soybeans, potatoes, & whole wheat

Potassium

Potassium is a mineral that is incredibly important to our health. It helps to control blood pressure. It also makes kidney stones less likely. When the body is deficient in potassium, it increases the risk of high blood pressure, heart disease, stroke, infertility & cancers. There is no upper limit known for adults, however high doses of potassium can be deadly.

Adults: 4,700 milligrams per day, unless breastfeeding
Breastfeeding women: 5,100 milligrams per day

Foods to Eat: Bananas, potatoes, milk, yellowfin tuna, soybeans, and a variety of fruits & veggies.

Selenium

Selenium is an essential trace element that are imperative for enzyme production of glutathione peroxidase and thioredoxin reductase. These enzymes act as antioxidants protecting our DNA from damage. It also helps manage thyroid hormones. Overdose limitation is 400 micrograms per day for adults.

Adults: 55 micrograms per day, unless pregnant or breastfeeding
Pregnant women: 60 micrograms per day
Breastfeeding women: 70 micrograms per day

Foods to Eat: Organ meats, seafood, dairy, some plants (if grown in soil with selenium), Brazil nuts

Sodium

Sodium is important for fluid balance. There are limitations for adults. Overdose limitations is no more than 2,300 milligrams per day for adults. If you have high blood pressure or other cetain conditions, salt may be restricted even further.

Adults ages 19-50: up to 1,500 milligrams per day
Adults ages 51-70: up to 1,300 milligrams per day
Adults age 71 and up: up to 1,200 milligrams per day

Foods to Eat: Salty foods or add it yourself

Vitamin A

Vitamin A (retinol) is a fat-soluble vitamin, which means it’s stored in the liver and fatty tissues and it’s eliminated by the body at a very slow rate. Water-soluble vitamins are eliminated faster. Vitamin A is crucial for your eyes and skin. That’s because it’s involved in cell growth and reproduction. Do not ingest more than 3,000 micrograms per day for adults.

Men: 900 micrograms per day
Women: 700 micrograms per day
Pregnant women: 770 micrograms per day
Breastfeeding women: 1,300 micrograms per day

Foods to eat: Fish, liver, kale, spinach, sweet potatoes, etc.

Vitamin B1

Vitamin B1 (thiamine) is a water-soluble vitamin. This means it’s readily stored and excreted from the body and but you’ll need to take it every day to be healthy. Thiamine’s main job in the body is to metabolize carbohydrates and some proteins in the body and turn them into usable energy. There is not overdose limits for adults.

Men: 1.2 milligrams per day
Women: 1.1 milligrams per day, unless pregnant or breastfeeding
Pregnant or breastfeeding women: 1.4 milligram per day

Foods to eat: Whole grains

Vitamin B2

Vitamin B2 (riboflavin) is a water-soluble vitamin. It’s involved in vital metabolic processes in the body needed for normal cell function, growth, and energy production. It also assists in making red blood cells. There is no limit of overdose for adults.

Men: 1.3 milligrams per day
Women: 1.1 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 1.4 milligrams per day
Breastfeeding women: 1.6 milligrams per day

Foods to eat: Meats, fish, dairy & eggs

Vitamin B3 (Niacin, Niacinamide)

Vitamin B3 (niacin/niacinamide) is involved in the oxidation of fatty acids, energy production, and tissue repair. It also helps with digestion and making cholesterol inside the body. There is no limit of how much you can get from natural sources, howev,er if you are taking niacin supplements or fortified foods, avoid more than 35 milligrams per day.

Men: 16 milligrams per day
Women: 14 mg per day if not pregnant or breastfeeding
Pregnant women: 18 milligrams per day
Breastfeeding women: 17 milligrams per day

Foods to Eat: Meats, fish, whole grains & beans

Vitamin B5 (pantothenic acid)

Vitamin B5 (pantothenic acid) is a water-soluble vitamin that is required for the metabolism of protein, carbohydrates and fats. This vitamin basically turns carbs, protein, and fat into usable energy. There is no limit of overdose for adults.

Adults: 5 milligrams per day, except for pregnant or breastfeeding women
Pregnant women: 6 milligrams per day
Breastfeeding women: 7 milligrams per day

Food to Eat: Tomatoes, potatoes, oats, cereals, chicken & beef

Vitamin B6 (pyroxidine)

Vitamin B6 (pyroxidine) is essential for all stages of amino acid metabolism. It’s also involved in the metabolism of carbohydrates and fats. Vitamin B6 is also plays a role in the synthesis of various neurotransmitters in the brain. It also plays a part in the immune system and the development of a baby’s brain. Overdose is 100 milligrams per day for adults, so avoid that much.

Men and women ages 19-50: 1.3 milligrams per day, except for pregnant or breastfeeding women
Pregnant women: 1.9 milligrams per day
Breastfeeding women: 2 milligrams per day
Men age 51 and up: 1.7 milligrams per day
Women age 51 and up: 1.5 milligrams per day

Food to Eat: Wheat germ, chickpeas, organ meats, chicken, fish, & eggs

Vitamin B7 (biotin)

Viatmin B7 (biotin) is involved in the metabolism of fatty acids and branched-chain amino acids (BCAAs). It’s also important for the growth and development of skin and hair. Ultimately, it helps your body make fats, protein, and other things your cells need. Biotin requirements are very small and it can be found in most foods with varying amounts. There is no known amount that can be harmful.

Adults: 30 micrograms per day, except for breastfeeding women
Breastfeeding women: 35 micrograms per day

Foods to Eat: Liver, egg yolks, fruits have smaller amounts

Vitamin B12

Vitamin B12 (cyanocobalamin) is a water-soluble vitamin. It helps sustain healthy nerve cells and red blood cells. Vitamin B12 is also needed to make DNA, which is the genetic material that makes up all cells. There is no amount known for overdose for adults.

Adults: 2.4 micrograms per day, except for pregnant or breastfeeding women
Pregnant women: 2.6 micrograms per day
Breastfeeding women: 2.8 micrograms per day

Foods to Eat: Liver, beef & fish

Vitamin C (ascorbic acid)

Vitamin C (ascorbic acid) is a water soluable vitamin with countless roles in the human body. It’s best known for it’s antioxidant powers. It helps protect against cell damage, supports the immune system, and helps your body make collagen. Adults should consume no more than 2,000 milligrams per day.

Men: 90 milligrams per day
Women: 75 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 85 milligrams per day
Breastfeeding women: 120 milligrams per day
Smokers: Add 35 milligrams to the numbers above

Food to Eat: Red peppers, cherries, citrus fruits, kiwis, strawberries, broccoli, & tomatoes

Vitamin D (cholecaliferol)

Vitamin D (cholecaliferol) is a fat-soluble vitamin. It’s essential for bone growth and mineral balance within your body. It also supports the immune system and communication between your brain and the rest of your body. When ultraviolet rays hit your skin they trigger your body to synthesize vitamin D, which is another way you can get more in your life. Very few naturally-occurring foods contain high quantities of vitamin D, but today it’s in fortified foods. Unless directed by your doctor, the limit is 4,000 international units per day for adults.

Adults ages 19-70: 600 international units (IU) per day
Adults age 71 and older: 800 international units per day

Foods to Eat: Fish liver oils, fatty fish, fortified milk products, fortified cereals

Vitamin E (d-alpha-tocopherol)

Vitamin E (d-alpha-tocopherol) is a fat-soluble vitamin. It’s best known for its antioxidant properties, which means it protects cells against damage. Although there are 8 different forms of vitamin E, the alpha-tocopherol form is the only one recognized to meet human needs. The limit is 1,000 milligrams per day for adults.

Adults: 15 milligrams per day or 22.5 international units. That includes pregnant women.
Breastfeeding women: 19 milligrams per day, 28.5 IU

Foods to Eat: Wheat germ, almonds, hazelnuts, sunflower seeds, & spinach

Vitamin K (phylloquinone)

Vitamin K (phylloquinone) is a fat-soluble vitamin. It’s known as the blood clotting vitamin so if you had a baby that is the shot they gave them right after birth. If your body is deficient in vitamin K then it can’t effectively clot blood. It’s also helpful in bone growth. The overdose limits are unknown for adults.

Men: 120 micrograms per day
Women: 90 micrograms per day

Foods to Eat: Green vegetables like collards, spinach, broccoli, Brussels sprouts & cabbage

Zinc

Zinc is a trace mineral that is needed every day. It’s involved in numerous enzymatic reactions to support our DNA. And when you are pregnant, your requirement for zinc increases to support the baby. Men have higher requirements for zinc because it aids in the production of testosterone. Zinc also plays a role in our immune system reponse. Overdose is 40 mg per day for adults.

Men: 11 milligrams per day
Women: 8 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 11 milligrams per day
Breastfeeding women: 12 milligrams per day

Foods to Eat: Oysters, red meat, chicken. Zinc from plant foods are harder for the body to absorb

The Food We Eat Today is Not As Nutritious As Decades Ago

Unfortunately, the food we eat daily is not as nutritious as what our grandparents ate. In fact, our food is significantly less nutritious today than it was in 1930s. Reported in Scientific American.

“A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent. A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal,found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent. Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents would have gotten from one.”

So even though we are eating a healthy diet, we can still be deficient in the vitamins and minerals above. So we are recommending some brands of vitamins and minerals that we have vetted as being pure and having a high absorption rate.

We recommend the following vitamin brands after testing them out:

Megafood Multi-Vitamin for Women under 40
NutriGold Women’s MultiGold for Women
High Potency Vitamin D3 from Now Foods
C-1000 Vitamin C from Now Foods
Natural Vitality Calm Magnesium
Ancient Minerals Magnesium Lotion
Just Thrive Spore Based Probiotic with K2

Meet The Queen of Vitamins & Minerals– Dr. Low Dog, M.D.

There’s a fantastic book you can purchase that I call the “Vitamin Bible” written by Dr. Low Dog, M.D. Dr. Low Dog was a speaker at my annual wellness conference for bloggers caIled ShiftCon Social Media Conference. This book is called “Fortify Your Life: Your Guide to Vitamins, Minerals & More” and it can be purchased on Amazon here.