Recommended Intake for Vitamins

Question 1

Vitamin A Recommendations

Answer 1

900 micrograms for men; 700 for women; however this is based on weight. The measurements above are general. 3,000 micrograms is the UL

Question 2

Good sources of vitamin A include:

+ beta-carotene

Answer 2

Animal products, including milk and milk products
Beta-carotene can be found in fruits in vegetables, which vegetables generally have a bright color like orange or red and dark green leafy vegetables

Question 3

Vitamin D Recommendations

Answer 3

People aged 1-70 need about 15 micrograms; people older than this need 20 micrograms. UL is 100 micrograms

Question 4

Good sources of Vitamin D include:

Answer 4

Sunlight, fatty fish; these next few have a little bit: egg yolks, butter, and cream

Question 5

Vitamin E Recommendations

Answer 5

Men and Women it is 15 milligrams, UL is 1,000 milligrams

Question 6

Vitamin E Sources

Answer 6

Raw vegetable oils

Question 7

Vitamin K Recommendations

Answer 7

Men: 120 micrograms; Women: 90 micrograms. No UL

Question 8

Vitamin K Sources

Answer 8

Leafy greens, cabbage family, soy beans, green peas, split pea soup

Question 9

Vitamin C Recommendations

Answer 9

Men: 90 milligrams; Women: 75 milligrams. UL is 2,000 milligrams

Question 10

Vitamin C Sources

Answer 10

Vegetables and fruit, especially citrus

Question 11

Thiamin Recommendations

Answer 11

Men: 1.2 milligrams; Women: 1.1 milligrams. No UL

Question 12

Thiamin Sources

Answer 12

Pork, ham, bacon, whole grains, legumes, and seeds

Question 13

Riboflavin Recommendations

Answer 13

Men: 1.3 milligrams; Women: 1.1 milligrams. No UL

Question 14

Riboflavin Sources

Answer 14

Animal products like milk and milk products, meat, plus leafy green vegetables and whole grains

Question 15

Niacin Recommendations

Answer 15

Men: 16 milligrams; Women: 14 milligrams. UL is 35 milligrams

Question 16

Niacin sources

Answer 16

Animal products such as milk, eggs, meat, poultry, fish, and whole grains

Question 17

Folate Recommendations

Answer 17

Men and Women: 400 micrograms. UL is 1,000 micrograms

Question 18

Folate sources

Answer 18

Vegetables, seeds, legumes, grains

Question 19

Vitamin B12 Recommendations

Answer 19

Men and Women: 2.4 micrograms. No UL

Question 20

Vitamin B12 Sources

Answer 20

Animal products exclusively

Question 21

Vitamin B6 Recommendations

Answer 21

Men: 1.3-1.7 Milligrams; Women: 1.3-1.5 Milligrams. UL is 100 milligrams

Question 22

Vitamin B6 Sources

Answer 22

Meats, fish, poultry, legumes, fruits, potatoes, whole grains, soy products.