Vitamin K: Just 1 Small Bowl Edamame (115g) A Day

Vitamin K

Do you know that just eating 1 small bowl of edamame (115g) a day fully covers your daily vitamin K need (based on adult's need)?

Recommended daily intake: 120mg

• 2mcg (0-6 months old)
• 2.5mcg (7-12 months old)
• 30mcg (1-3 years old)
• 55mcg (4-8 years old)
• 60mcg (9-13 years old)
• 75mcg (14-18 years old)
• 90mcg for women (19 years & above)
• 120mcg for women (19 years & above)
• 90mcg for pregnant women
• 90mcg for breast-feeding women

Functions:

Helps blood clot. May play a role in treating osteoporosis and Alzheimer's and help protect against cancer and heart disease.

References:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
https://www.healthaliciousness.com/articles/food-sources-of-vitamin-k.php

Vitamin K: Just 4 Spears Broccoli (79g) A Day

Vitamin K

Do you know that just eating 4 spears of broccoli (79g) a day fully covers your daily vitamin K need (based on adult's need)?

Recommended daily intake: 120mg

• 2mcg (0-6 months old)
• 2.5mcg (7-12 months old)
• 30mcg (1-3 years old)
• 55mcg (4-8 years old)
• 60mcg (9-13 years old)
• 75mcg (14-18 years old)
• 90mcg for women (19 years & above)
• 120mcg for women (19 years & above)
• 90mcg for pregnant women
• 90mcg for breast-feeding women

Functions:

Helps blood clot. May play a role in treating osteoporosis and Alzheimer's and help protect against cancer and heart disease.

References:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2

Vitamin K: Just 1 TBS Cooked Kale (11g) A Day

Vitamin K

Do you know that eating 1 tablespoon cooked kale (11g) a day fully covers your daily vitamin K need (based on adult's need)?

Recommended daily intake: 120mg

• 2mcg (0-6 months old)
• 2.5mcg (7-12 months old)
• 30mcg (1-3 years old)
• 55mcg (4-8 years old)
• 60mcg (9-13 years old)
• 75mcg (14-18 years old)
• 90mcg for women (19 years & above)
• 120mcg for women (19 years & above)
• 90mcg for pregnant women
• 90mcg for breast-feeding women

Functions:

Helps blood clot. May play a role in treating osteoporosis and Alzheimer's and help protect against cancer and heart disease.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112

Vitamin K: Just 1.5 TBS Cooked Spinach (19g) A Day

Vitamin K

Do you know that eating 1.5 tablespoon cooked spinach (19g) a day fully covers your daily vitamin K need (based on adult's need)?

Recommended daily intake: 120mg

• 2mcg (0-6 months old)
• 2.5mcg (7-12 months old)
• 30mcg (1-3 years old)
• 55mcg (4-8 years old)
• 60mcg (9-13 years old)
• 75mcg (14-18 years old)
• 90mcg for women (19 years & above)
• 120mcg for women (19 years & above)
• 90mcg for pregnant women
• 90mcg for breast-feeding women

Functions:

Helps blood clot. May play a role in treating osteoporosis and Alzheimer's and help protect against cancer and heart disease.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112

Vitamin E: Just 1/2 Cup Sunflower Seeds (50g) A Day

Vitamin E

Do you know that eating just 1/2 cup of sunflower seeds (50g) a day fully covers your daily vitamin E need (based on adult's need)?

Recommended daily intake: 15mg

• 4mg (0-6 months old)
• 5mg (7-12 months old)
• 6mg (1-3 years old)
• 7mg (4-8 years old)
• 11mg (9-13 years old)
• 15mg for adults (19 years & above)
• 15mg for pregnant women
• 19mg for breast-feeding women

Functions:

Protects against heart disease, cancer and age related eye damage, oxidative stress to the body.

References:
http://nutritiondata.self.com/facts/nut-and-seed-products/3076/2
http://www.mayoclinic.org/drugs-supplements/vitamin-e/dosing/hrb-20060476

Vitamin D: 2.5 Cup Milk (625ml) A Day

Vitamin D

Do you know that drinking 2.5 cups of milk (625ml) a day fully covers your daily vitamin D need (based on adult's need)?

Recommended daily intake: 20mcg

• 10mcg (0-12 months old)
• 15mcg (1-70 years old)
• 20mcg (71 years old & above)
• 15mcg for pregnant women
• 15mcg for breast-feeding women

Functions:

Maintains proper levels of calcium and phosphorus, bones, teeth, prevents autoimmune disease.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110

Vitamin D: Just 1/4 Piece Salmon (60g) A Day

Vitamin D

Do you know that eating just 1/4 piece of salmon (60g) a day fully covers your daily vitamin D need (based on adult's need)?

Recommended daily intake: 20mcg

• 10mcg (0-12 months old)
• 15mcg (1-70 years old)
• 20mcg (71 years old & above)
• 15mcg for pregnant women
• 15mcg for breast-feeding women

Functions:

Maintains proper levels of calcium and phosphorus, bones, teeth, prevents autoimmune disease.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110

Vitamin C: Just 1 Kiwi (91g) A Day

Vitamin C

Do you know that eating just 1 kiwi (91g - before peeling skin) a day fully covers your daily vitamin C need (if you don't like to eat strawberries)?

Recommended daily intake: 90mg

• The natural amount in breast milk (0-12 months old)
• 15mg (1-3 years old)
• 25mg (4-8 years old)
• 45mg (9-13 years old)
• 75mg (14-18 years old)
• 75mg for women (19 years old & above)
• 85mg for pregnant women
• 90mg for adults (19 years old & above)
• 120mg for breast-feeding women

Functions:

Tissue repair, production of collagen, white blood cells, antibodies.

References:
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2
http://www.mayoclinic.org/drugs-supplements/vitamin-c/dosing/hrb-20060322
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

Vitamin C: Just 1 Orange (131g) A Day

Picture showing 1 large orange, a smaller one will do to meet your daily vitamin C need

Vitamin C

Do you know that eating just 1 medium orange (131g) a day fully covers your daily vitamin C need (if you don't like to eat strawberries)?

Recommended daily intake: 90mg

• The natural amount in breast milk (0-12 months old)
• 15mg (1-3 years old)
• 25mg (4-8 years old)
• 45mg (9-13 years old)
• 75mg (14-18 years old)
• 75mg for women (19 years old & above)
• 85mg for pregnant women
• 90mg for adults (19 years old & above)
• 120mg for breast-feeding women

Functions:

Tissue repair, production of collagen, white blood cells, antibodies.

References:
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2
http://www.mayoclinic.org/drugs-supplements/vitamin-c/dosing/hrb-20060322
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37

Vitamin C: Just 3 Strawberries (100g) A Day

Vitamin C

Do you know that eating just 3 large strawberries (100g) a day fully covers your daily vitamin C need (based on adult's need)?

Recommended daily intake: 90mg

• The natural amount in breast milk (0-12 months old)
• 15mg (1-3 years old)
• 25mg (4-8 years old)
• 45mg (9-13 years old)
• 75mg (14-18 years old)
• 75mg for women (19 years old & above)
• 85mg for pregnant women
• 90mg for adults (19 years old & above)
• 120mg for breast-feeding women

Functions:

Tissue repair, production of collagen, white blood cells, antibodies.

References:

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

http://www.mayoclinic.org/drugs-supplements/vitamin-c/dosing/hrb-20060322

Vitamin B12 (Cobalamin): Just 1 Bite-Sized Salmon (30g) A Day

Vitamin B12 (Cobalamin)

Do you know that eating just 1 bite-sized piece of salmon (30g) a day fully covers your daily vitamin B12 need (based on adult's need)?

Recommended daily intake: 2.4mcg

• 0.4mcg (0-6 months old)
• 0.5mcg (7-12 months old)
• 0.9mcg (1-3 years old)
• 1.2mcg (4-8 years old)
• 1.8mcg (9-13 years old)
• 2.4mcg (14-18 years old)
• 2.4mcg for adults (19 years & above)
• 2.6mcg for pregnant women
• 2.8mcg for breast-feeding women

Functions:

Health of brain, nerve cells.

References:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107

Vitamin B9 (Folate): 1 Large Salad Bowl Spinach (200g) A Day

Vitamin B9 (Folate)

Do you know that eating 1 large salad bowl of spinach (200g) a day fully covers your daily vitamin B9 need (based on adult's need)?

Recommended daily intake: 400mcg

• 65mcg (0-6 months old)
• 80mcg (7-12 months old)
• 150mcg (1-3 years old)
• 200mcg (4-8 years old)
• 300mcg (9-13 years old)
• 400mcg (14-18 years old)
• 400mcg for adults (19 years old & above)
• 600mcg for pregnant women 
• 500mcg for breast-feeding women 

Functions:

For DNA production, cells.

References:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63

Vitamin B9 (Folate): Just 1/2 Cup Lentils (83g) A Day

Vitamin B9 (Folate)

Do you know that eating 1/2 cup of lentils (83g - before cooking) a day fully covers your daily vitamin B9 need (based on adult's need)?

Recommended daily intake: 400mcg

• 65mcg (0-6 months old)
• 80mg (7-12 months old)
• 150mcg (1-3 years old)
• 200mcg (4-8 years old)
• 300mcg (9-13 years old)
• 400mcg (14-18 years old)
• 400mcg for adults (19 years old & above)
• 600mcg for pregnant women 
• 500mcg for breast-feeding women 

Functions:

For DNA production, cells, helps prevent changes to DNA that may lead to cancer.

References:
http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63

Vitamin B7 (Biotin): 2 Cups Raw Oats (150g) A Day

Vitamin B7 (Biotin)

Do you know that eating 2 cups of raw oats (150g) a day fully covers your daily vitamin B7 need (based on adult's need)?

Recommended daily intake: 30mcg

• 5mcg (0-6 months old)
• 6mcg (7-12 months old)
• 8mcg (1-3 years old)
• 12mcg (4-8 years old)
• 20mcg (9-13 years old)
• 25mcg (14-18 years old)
• 30mcg for men (19 years & above)
• 30mcg for pregnant women
• 35mcg for breast-feeding women

Functions:

Regulate high blood glucose levels, metabolism of carbohydrates, proteins & fats.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42
http://www.nutri-facts.org/eng/vitamins/vitamin-b7-biotin/intake-recommendations/
http://www.nutri-facts.org/eng/vitamins/vitamin-b7-biotin/at-a-glance/
http://www.livestrong.com/article/380934-what-food-contains-vitamin-b7/

This is equivalent to 2 bowls:

Vitamin B6 (Pyridoxine): Just 1.5 Piece Salmon (190g) A Day

Vitamin B6 (Pyridoxine)

Do you know that eating 1.5 piece of salmon (190g) a day fully covers your daily vitamin B6 need (based on adult's need)?

Recommended daily intake: 4.5mg

• 0.2mg (0-6 months old)
• 0.3mg (7-12 months old)
• 1.7mg (1-3 years old)
• 2.2mg (4-8 years old)
• 3.4mg (9-13 years old)
• 4.3mg (14-18 years old)
• 4.5mg for adults (19 years & above)
• 5mg for pregnant women
• 5mg for breast-feeding women

Functions:

Acts as a catalyst for enzymes and helps facilitate the breakdown of certain amino acids in the body.

References:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=108

Vitamin B5 (Pantothenic Acid): Just 5 Dried Shiitake Mushrooms (45g) A Day

Vitamin B5 (Pantothenic Acid)

Do you know that eating just 5 dried Shiitake mushrooms (45g) a day fully covers your daily vitamin B5 need (based on adult's need)?

Recommended daily intake: 5mg

• 1.7mg (0-6 months old)
• 1.8mg (7-12 months old)
• 2mg (1-3 years old)
• 3mg (4-8 years old)
• 4mg (9-13 years old)
• 5mg (14-18 years old)
• 5mg for adults (19 years & above)
• 6mg for pregnant women
• 7mg for breast-feeding women

Functions:

Hormones production, cholesterol, metabolism of carbohydrates, proteins & fats.

References:

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2487/2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=87
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=122
http://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

Vitamin B5 (Pantothenic Acid): 8 Shiitake Mushrooms (140g) A Day

Vitamin B5 (Pantothenic Acid)

Do you know that eating 8 Shiitake mushrooms (140g) a day fully covers your daily vitamin B5 need (based on adult's need)?

Recommended daily intake: 5mg

• 1.7mg (0-6 months old)
• 1.8mg (7-12 months old)
• 2mg (1-3 years old)
• 3mg (4-8 years old)
• 4mg (9-13 years old)
• 5mg (14-18 years old)
• 5mg for adults (19 years & above)
• 6mg for pregnant women
• 7mg for breast-feeding women

Functions:

Hormones production, cholesterol, metabolism of carbohydrates, proteins & fats.

References:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=87
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=122
http://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

Vitamin B4 (Adenine/Choline): 3 Eggs A Day

Vitamin B4 (Adenine/Choline)

Do you know that eating 3 eggs a day fully covers your daily vitamin B4 need (based on adult's need)?

Recommended daily intake: 550mg

• 125mg (0-6 months old)
• 150mg (7-12 months old)
• 150mg (1-3 years old)
• 250mg (4-8 years old)
• 375mg (9-13 years old)
• 14-16mg (14-18 years old)
• 550mg for women (19 years old & above)
• 550mg for men (19 years old & above)
• 550mg for pregnant women 
• 550mg for breast-feeding women 

Functions:

Helps with protein synthesis, enhances antibody formation by the immune system, poses an antioxidant activity, increase sensitivity of the cells to insulin, aids DNA and RNA formation.

References:
http://www.caasn.com/b4-adenine.html
http://draxe.com/what-is-choline/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=50#foodchart

Vitamin B3 (Niacin): Just 1 Chicken Thigh (115g) A Day

Vitamin B3 (Niacin)

Do you know that eating just 1 chicken thigh (115g) a day fully covers your daily vitamin B3 need (based on adult's need)?

Recommended daily intake: 16mg

• 2mg (0-6 months old)
• 4mg (7-12 months old)
• 6mg (1-3 years old)
• 8mg (4-8 years old)
• 12mg (9-13 years old)
• 14-16mg (14-18 years old)
• 14mg for women (19 years old & above)
• 16mg for men (19 years old & above)
• 18mg for pregnant women 
• 17mg for breast-feeding women 

Functions:

Guards against heart diseases, lower cholesterol leves, regulates blood sugar levels, processes fat.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=83
http://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin

Vitamin B3 (Niacin): Just 1/2 Piece Salmon (90g)

Vitamin B3 (Niacin)

Do you know that eating 1/2 piece of salmon (90g) a day fully covers your daily vitamin B3 need (based on adult's need)?

Recommended daily intake: 16mg

• 2mg (0-6 months old)
• 4mg (7-12 months old)
• 6mg (1-3 years old)
• 8mg (4-8 years old)
• 12mg (9-13 years old)
• 14-16mg (14-18 years old)
• 14mg for women (19 years old & above)
• 16mg for men (19 years old & above)
• 18mg for pregnant women 
• 17mg for breast-feeding women 

Functions:

Guards against heart diseases, lower cholesterol levels, regulates blood sugar levels, processes fat.

References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=83
http://umm.edu/health/medical/altmed/supplement/vitamin-b3-niacin