Essential Vitamins And Minerals That We Need Daily

Vitamins and minerals plays an important role in our body. It keeps us healthy. Ever thought about “Are we taking or getting food that contains essential vitamins and minerals which we need daily”? If you know the details then easily you could get all those essential vitamins and minerals.

Essential Vitamins And Minerals That We Need Daily


2,300 international units (IU) Recommended daily dosage of vitamin A that we need daily. Vitamin A is good for eyes,growth, and development, skin and teeth. It reduces the risk of heart disease.


  • Cantaloupe melons:-per 100 grams 3382 IU vitamin A
  • Carrots:-per 100 grams 16,706 IU vitamin A
  • Squash:-per 100 grams 200 IU vitamin A
  • Cos or Romaine Lettuce:-per 100 grams 8,710 IU vitamin A
  • Dried Apricots:-per 100 grams 3,604 IU vitamin A
  • Sweet Red Peppers:-per 100 grams 3,131 IU vitamin A
  • Tuna Fish:-per 100 grams 2,520 IU vitamin A
  • Tropical Fruit:-per 100 grams 127 IU vitamin A
  • Potato:-per 100 grams 2 IU vitamin A

Mary Ellen Camire (Ph.D.), a microgram nutrition professor at the University of Maine at Orono says ‘Vitamin-B help sharp mind,maintain metabolism and muscle tone ‘. It keeps red blood cells healthy,guards against cancer and birth micrograms(mcg) Recommended daily folate dosage for normal people and 600 mcg for pregnant women.


  • Crustaceans (Crab):-11.5μg (192% DV) per 100g
  • Fortified Soy Products (Silken Tofu):-2.4μg (40% DV) per 100g
  • Fortified Cereals (All Bran):-20.0μg (333% DV) per 100g
  • Eggs (Chicken):-2.0μg (33% DV) per 100g
  • Milk(Skim,Buttermilk):- 250 mL (1 cup)
  • Cottage Cheese:-250 mL (1 cup)
  • Yogurt(Plain,Fruit bottom):- 175 g (¾ cup)
  • Soy beverage, fortified:- 250 mL (1 cup)
  • Meat(cooked):- 75 g (2 ½ Oz)
  • Duck or chicken(cooked):- 75 g (2 ½ Oz)
  • Clams,Oysters,Mussels,Mackerel,Herring,Tuna,Roe,Crab fish(cooked):- 75 g (2 ½ Oz)



Perhaps the most talked about essential vitamins is C. It boost immune system,prevent heart diseases,skin elasticity,antioxidant function,iron absorption,fends off wrinkles, prenatal problems,wounds heal faster and eye illnesses 0.75 milligrams (mg) is the Recommended daily dosage.

[Vitamin C Benefits: All You Need to Know]

  • Peppers (Yellow Bell Peppers):- 183.5mg (306% DV) per 100g
  • Peas (Mange Tout):- 60mg (100% DV) per 100g
  • Papaya:- 60.9mg (102% DV) per 100g
  • Tomato (Cooked):- 22.8mg (38% DV) per 100g
  • Orange:- 53.2mg (89% DV) per 100g
  • Berries (Strawberries):- 58.8mg (98% DV) per 100g
  • Broccoli:- 183.5mg (306% DV) per 100g
  • Kiwifruit (Green):- 92.7mg (155% DV) per 100g
  • Dark Green Leafy Vegetables (Kale):- 120mg (200% DV) per 100g
  • Guavas:- 228.3mg (381% DV) per 100g


Recommended daily dosage is 1,000 to 2,000 IU. Strong healthy bones, calcium absorption and play the central role in muscle function.


  • Raw Fish (Halibut):-1096IU (27.4μg) per 100 gram serving
  • Smoked Salmon:-684IU (17.1μg) per 100-gram serving
  • Fortified Cereals:-332IU (8.3μg) per 100-gram serving
  • Processed Cheese (Fortified):-300IU (7.5μg) per 100-gram serving
  • Egg Yolk:-216IU (5.4μg) per 100-gram serving

This also in the list of essential vitamins. It thickens Hair,Balances Cholesterol, Prevents Disease Development & Fights Free Radicals ,Repairs Damaged Skin,Balances Hormones,Blood circulation, and prevent from free radicals.


  • Nuts:- 3 IU per 100 gram
  • Sunflower seeds:- 50 IU per 100 gram
  • Almonds:- 1 IU per 100 gram
  • Tomato:- 833 IU per 100 gram

Helpful for bone health,Blood coagulation and decreased risk of bone fractures.


  • Green Leafy Vegetables(Kale, cooked):- 817μg (1021% DV) per 100g
  • Herbs (Dried Basil):- 1714.5μg (2143% DV) per 100g
  • Salad Vegetables (Spring Onions/Scallions):- 207μg (259% DV) per 100g
  • Mustard Greens:- 524% of Vitamin K in one cup of cooked Mustard Greens.
  • Brassica Vegetables (Brussels Sprouts, cooked):-140.3μg (175% DV) per 100g
  • Chili Powder & Hot Spices (Chili Powder):-105.7μg (132% DV) per 100g
  • Asparagus, Fennel, Leeks & Okra (Asparagus, cooked):-50.6μg (63% DV) per 100g
  • Pickles (Cucumber, Sweet):-76.7μg (96% DV) per 100g
  • Soybeans (Cooked):-70.6μg (88% DV) per 100g
  • Olive Oil:-60.2μg (75% DV) per 100g
  • Dried Fruit (Prunes):-59.5μg (74% DV) per 100g

[Click Here to Know More about Vitamin K]


It helps to maintain bone health and dental health. Protect from colon cancer and the reduction of obesity. Infant baby needs Calcium for proper bone and tooth growth. It keeps bone in proper shape. Recommended daily dosage is 1,000 mg.


  • Collard greens:- 268 milligrams per 1 cup cooked
  • Broccoli:- 86 milligrams in 2 cups raw
  • Broccoli rabe:-100 milligrams in one 2/3-cup serving
  • Kale:- 101 milligrams in 1 cup raw, chopped
  • Edamame:- 98 milligrams in 1 cup cooked
  • Bok Choy:-74 milligrams per 1 cup shredded
  • Figs:- 121 milligrams per 1/2 cup dried
  • Oranges:- 27 milligrams in a cup of orange juice & 74 milligrams in one big orange
  • Canned Salmon:- 232 milligrams in half a can
  • Sardines:-351 milligrams in one 3.75-ounce can
  • Okra:- 82 milligrams (1 cup)
  • Tofu:- Per half cup contains 434 milligrams
  • Almonds:- 75 milligrams per ounce
  • Sardines, Pacific canned with bones:- 180 mg per 75 gram.
  • Fortified rice or soy beverage:- 320 mg per 250 mL (1 c).
  • White Beans:- 63 milligrams in 1/2 cup cooked

Carol Haggans(R.D.) says ‘Iron is particularly important for women with heavy periods’. Spell anemia, building muscles & maintaining healthy blood.Recommended daily dosage is 18 mg. Beans,soybeans, cereal, pumpkin seeds, lentils, and spinach are great sources of iron.


Helps insulin transport glucose into cells,metabolism of carbohydrate,regulate blood sugar, fat & protein.Recommended daily intake is 120 µg.Broccoli,Turkey,English muffin,whole wheat,potato,mashed,Green beans are highly rich with CHROMIUM.


It Regulate immune function,Treatingdiarrhea,Affecting learning and memory,Helping treats the common cold,Wound healing,Fertility,Proper growth,Decreased risk of age-related chronic disease and Preventing age-related macular degeneration. Recommended daily intake is 15 mg.


  • Seafood (Cooked Oysters):- 78.6mg (524% DV) per 100g
  • Beef and Lamb (Cooked Lean Beef Short ribs):- 12.3mg (82% DV) per 100g
  • Wheat Germ (Toasted):- 16.7mg (111% DV) per 100g
  • Spinach:- 0.8mg (5% DV) per 100g
  • Pumpkin and Squash Seeds:- 10.3mg (69% DV) per 100g
  • Nuts (Cashews):- 5.6mg (37% DV) per 100g
  • Cocoa and Chocolate (Cocoa Powder):- 6.8mg (45% DV) per 100g
  • Pork & Chicken (Cooked Lean Pork Shoulder):- 5.0mg (33% DV) per 100g
  • Beans (Cooked Chickpeas):- 1.5mg (10% DV) per 100g
  • Mushrooms (Cooked White Mushrooms):- 0.9mg (6% DV) per 100g

Folic Acid maintain new cells &also produce,helps prevent changes to DNA and prevent possible damage to the spinal cord.Recommended daily intake is 400-600 micro grams. Peas and Lentils,Seeds and Nuts,Beets,Dark Leafy Greens,Asparagus,Broccoli,Citrus-Fruits,Beans,Avocado,Okra,Brussels Sprout,Cauliflower,Celery,Corn,Carrots,Squash are the highly rich food of Folic Acid.


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  1. I just loosin hair and i stop by know how vitamins can help to regrow my hairs. Thanks for this wonderful information bro.

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