We have seen the daily requirement of Starches (carbohydrates), Protein, Fat and Fiber, now let’s see for vitamins:
Do you know there are 13 essential vitamins😲:
1. Vitamin A
2. Vitamin B1 (thiamine)
3. Vitamin B2 (riboflavin)
4. Vitamin B3 (niacin)
5. Vitamin B5 (pantothenic acid)
6. Vitamin B6 (pyridoxine)
7. Vitamin B7 (biotin)
8. Vitamin B9 (folic acid or folate)
9. Vitamin B12 (cobalamin)
10. Vitamin C
11. Vitamin D
12. Vitamin E
13. Vitamin K
Here are some vegetarian sources for the listed vitamins along with the recommended daily requirements in milligrams (mg) for adults:
1. Vitamin A:
• Sweet potato (1 medium): 1096 micrograms (mcg)
• Carrots (1 medium): 509 mcg
• Spinach (1 cup): 573 mcg
• Broccoli (1 cup): 567 mcg
• Cantaloupe (1/4 medium): 135 mcg
Recommended daily requirement for adults: 700-900 mcg
2. Vitamin B1 (Thiamine):
• Sunflower seeds (1/4 cup): 0.4 mg
• Black beans (1 cup): 0.4 mg
• Whole wheat bread (1 slice): 0.1 mg
• Peanuts (1/4 cup): 0.2 mg
• Green peas (1 cup): 0.2 mg
Recommended daily requirement for adults: 1.2-1.4 mg
3. Vitamin B2 (Riboflavin):
• Almonds (1/4 cup): 0.3 mg
• Mushrooms (1 cup): 0.4 mg
• Spinach (1 cup): 0.2 mg
• Soy milk (1 cup): 0.4 mg
• Yogurt (1 cup): 0.6 mg
Recommended daily requirement for adults: 1.3-1.6 mg
4. Vitamin B3 (Niacin):
• Peanuts (1/4 cup): 4.2 mg
• Brown rice (1 cup): 5.2 mg
• Mushrooms (1 cup): 3.6 mg
• Green peas (1 cup): 2.5 mg
• Avocado (1/2 medium): 2.5 mg
Recommended daily requirement for adults: 14-16 mg
5. Vitamin B5 (Pantothenic acid):
• Sweet potato (1 medium): 1.2 mg
• Mushrooms (1 cup): 0.6 mg
• Avocado (1/2 medium): 1.8 mg
• Broccoli (1 cup): 0.6 mg
• Sunflower seeds (1/4 cup): 1.7 mg
Recommended daily requirement for adults: 5 mg
6. Vitamin B6 (Pyridoxine):
• Chickpeas (1 cup): 1.1 mg
• Sweet potato (1 medium): 0.4 mg
• Banana (1 medium): 0.4 mg
• Spinach (1 cup): 0.4 mg
• Avocado (1/2 medium): 0.4 mg
Recommended daily requirement for adults: 1.3-1.7 mg
7. Vitamin B7 (Biotin):
• Almonds (1/4 cup): 15 mcg
• Sweet potato (1 medium): 2.4 mcg
• Spinach (1 cup): 7 mcg
• Broccoli (1 cup): 6 mcg
• Oatmeal (1 cup): 7 mcg
Recommended daily requirement for adults: 30 mcg
8. Vitamin B9 (Folic acid or folate):
• Lentils (1 cup): 358 mcg
• Spinach (1 cup): 58 mcg
• Asparagus (1/2 cup): 134 mcg
• Avocado (1/2 medium): 60 mcg
• Broccoli (1 cup): 54 mcg
Recommended daily requirement for adults: 400-600 mcg
9. Vitamin B12 (Cobalamin):
• Fortified breakfast cereals (1 serving): 6 mcg
• Nutritional yeast (1 tablespoon): 2.4 mcg
• Plant-based milk (1 cup): 1-3 mcg
• Tempeh (1 cup): 0.8 mcg
• Fortified meat substitutes (1 serving): 1-3 mcg
Recommended daily requirement for adults: 2.4 mcg
Note: It is important to note that plant-based sources of vitamin B12 may not provide sufficient
amounts for some people, particularly those with low intake or absorption issues, and a
supplement or fortified foods may be necessary.
10. Vitamin C:
• Citrus fruits (1 medium): 70-90 mg
• Kiwi (1 medium): 64 mg
• Papaya (1 cup): 88 mg
• Strawberries (1 cup): 98 mg
• Red bell pepper (1/2 cup): 95 mg
Recommended daily requirement for adults: 75-90 mg
11. Vitamin D:
• Mushrooms (1 cup, exposed to UV light): 1000 IU (25 mcg)
• Fortified plant-based milk (1 cup): 100-120 IU (2.5-3 mcg)
• Fortified orange juice (1 cup): 100 IU (2.5 mcg)
• Fortified breakfast cereals (1 serving): 40-100 IU (1-2.5 mcg)
• Vitamin D supplement (varies by product)
Recommended daily requirement for adults: 600-800 IU (15-20 mcg)
Note: Vitamin D is typically obtained through sun exposure, and depending on where you live,
your level of sun exposure, and skin pigmentation, your needs may vary.
12. Vitamin E:
• Almonds (1/4 cup): 8 mg
• Sunflower seeds (1/4 cup): 7.4 mg
• Avocado (1/2 medium): 2.1 mg
• Spinach (1 cup): 1.6 mg
• Broccoli (1 cup): 0.7 mg
Recommended daily requirement for adults: 15 mg
13. Vitamin K:
• Kale (1 cup): 1062 mcg
• Spinach (1 cup): 145 mcg
• Broccoli (1 cup): 92 mcg
• Brussels sprouts (1/2 cup): 78 mcg
• Green peas (1/2 cup): 11 mcg
Recommended daily requirement for adults: 90-120 mcg
Will see about minerals tomorrow...😊
We might be thinking “how to include all these in daily meal???” 😕 No worries…Soon will have “Delicious Balanced Diet Menu” (breakfast, lunch, dinner and snacks) 😀 and that also day wise and geographical region wise…. 😍 So stay connected...✌
#VegetarianBunch
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