HOW MUCH YOU REALLY NEED
Just because a little is good for you doesn’t mean a lot is better. If you’re generally in good health, chances are you can easily get the vitamins you need through your diet. Here are the recommended daily amounts* and how to get them:
5,000 IU VITAMIN A
A cup of kale, carrots, sweet potato, or butternut squash puts you well over the recommended daily amount.
1.1mg THIAMIN (B1)
A 1-cup serving of cooked egg noodles provides a third of your daily value, while a 3-ounce pork chop supplies a quarter.
1.1mcg RIBOFLAVIN (B2)
A cup of milk or yogurt will meet one-third of your needs, while 3 ounces of beef delivers a quarter of the daily value.
14mcg NIACIN (B3)
A cup of canned tuna has 100 percent of the daily value; the same amount of cooked mushrooms provides one-third. One small chicken breast delivers more than half of your daily need.
Beef liver contains 5.6mg in just 3 ounces, but if you’re not a fan, try ½ cup of mushrooms (2.6mg), half an avocado (1mg), or a cup of milk (0.9mg).
1.3mg B6 (A GROUP OF SIX COMPOUNDS)
A cup of canned chickpeas provides half of your B6 needs. A 3-ounce portion of tuna gets you nearly half, and a similarly sized chicken breast provides a quarter.
30mcg BIOTIN (B7)
One cooked egg has 10mcg; a 3-ounce pork chop or hamburger has about 4mcg.
400mcg FOLATE (B9)
A cup of cooked lentils contains 358mcg, 1 cup of asparagus has 268mcg, and a small spinach salad (2 cups raw) has 116mcg.
2.4mcg B12 (COBALAMIN)
A small helping of clams will provide more than 1,000 percent of your need for B12. And a small burger patty will get you just north of 2mcg. B12 is found naturally only in animal products, but vegetarians can get 100 percent of their daily value from fortified breakfast cereals.
75mg VITAMIN C
Half a red bell pepper or one kiwi exceeds your daily needs.
600 IU VITAMIN D
A typical serving of salmon has about 400-600 IU. Milk is fortified with vitamin D to provide about 100 IU per cup.
15mg VITAMIN E
A tablespoon of sunflower oil supplies 5.9mg. Snack on 2 tablespoons almonds to get nearly 5mg, or an avocado for about 2.7mg.
90mcg VITAMIN K
Kale is spelled with a “k” for good reason: A half cup chopped provides more than 300 percent of the daily value. One cup of cooked Brussels sprouts or broccoli gets you 220mcg.