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Vitamin Cheat Sheet: Essential Nutrients for Optimal Health

Get Your Daily Dose of Health! Essential Vitamin Cheat Sheet: Benefits, Sources & Daily Requirements. Boost your well-being naturally.

Vitamins are essential nutrients that play a crucial role in maintaining our overall health and well-being. They support various bodily functions, including immune system performance, bone health, and energy production. This vitamin cheat sheet provides a quick reference to the essential vitamins, their benefits, food sources, and daily requirements, helping you make informed decisions about your diet and supplementation.



A hand full of essential vitamins and one hand holding half of an orange.
Know your ABCDs (of Vitamins)! This cheat sheet has everything you need for optimal health.

- Benefits: Supports vision, immune function, and skin health.

- Sources: Carrots, sweet potatoes, spinach, and liver.

- Daily Requirement: 700-900 mcg.


Vitamin B1 (Thiamine)

- Benefits: Helps convert nutrients into energy and supports nerve function.

- Sources: Whole grains, pork, and legumes.

- Daily Requirement: 1.1-1.2 mg.


Vitamin B2 (Riboflavin)

- Benefits: Supports energy production and cellular function.

- Sources: Milk, eggs, green vegetables, and almonds.

- Daily Requirement: 1.1-1.3 mg.


Vitamin B3 (Niacin)

- Benefits: Aids in DNA repair and energy metabolism.

- Sources: Chicken, tuna, and peanuts.

- Daily Requirement: 14-16 mg.


Vitamin B5 (Pantothenic Acid)

- Benefits: Essential for fatty acid synthesis and energy production.

- Sources: Avocados, yogurt, and eggs.

- Daily Requirement: 5 mg.


Vitamin B6 (Pyridoxine)

- Benefits: Important for amino acid metabolism and red blood cell production.

- Sources: Chickpeas, bananas, and fish.

- Daily Requirement: 1.3-2 mg.


Vitamin B7 (Biotin)

- Benefits: Supports metabolism of fats, carbohydrates, and proteins.

- Sources: Eggs, nuts, and seeds.

- Daily Requirement: 30 mcg.


Vitamin B9 (Folate)

- Benefits: Essential for DNA synthesis and repair.

- Sources: Leafy greens, legumes, and fortified cereals.

- Daily Requirement: 400 mcg.


Vitamin B12 (Cobalamin)

- Benefits: Crucial for nerve function and red blood cell formation.

- Sources: Meat, dairy products, and fortified cereals.

- Daily Requirement: 2.4 mcg.


Vitamin C (Ascorbic Acid)

- Benefits: Antioxidant that supports immune function and skin health.

- Sources: Citrus fruits, strawberries, and bell peppers.

- Daily Requirement: 75-90 mg.


- Benefits: Enhances calcium absorption and bone health.

- Sources: Sunlight, fatty fish, and fortified milk.

- Daily Requirement: 600-800 IU.


- Benefits: Antioxidant that protects cells from damage.

- Sources: Nuts, seeds, and green leafy vegetables.

- Daily Requirement: 15 mg.


- Benefits: Essential for blood clotting and bone health.

- Sources: Kale, spinach, and broccoli.

- Daily Requirement: 90-120 mcg.



Vitamins are vital for maintaining good health and preventing various diseases. By incorporating a variety of vitamin-rich foods into your diet and considering supplementation when necessary, you can ensure your body gets the essential nutrients it needs to function optimally. Use this cheat sheet as a handy guide to make informed decisions about your nutrition and well-being.


Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. Please consult a healthcare professional for personalized guidance.

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