Vitamins and minerals in plain language
Deficiency signs, daily amounts by age and sex, and the foods that supply each vitamin and mineral. The free app adds a symptom check, a meal planner and a shopping list.
Vitamins and choline
Vitamin ANeeded for vision (especially in dim light), healthy skin and linings, and the immune system.Vitamin CMakes collagen for skin, gums, blood vessels and bones; helps wounds heal and iron absorption; works as an antioxidant.Vitamin DHelps the gut absorb calcium and phosphate, keeps bones and muscles strong and supports immunity. The skin makes it from sunlight.Vitamin EAn antioxidant that protects cell membranes, especially in nerves, muscles and red blood cells.Vitamin KNeeded for blood clotting and for putting calcium into bones.Vitamin B1 (thiamin)Turns carbohydrates into energy and keeps nerves and the heart working.Vitamin B2 (riboflavin)Helps release energy from food and keeps skin, eyes and the lining of the mouth healthy.Vitamin B3 (niacin)Releases energy from food and supports skin, nerves and digestion.Vitamin B5 (pantothenic acid)Part of coenzyme A, needed to make energy, hormones and cholesterol.Vitamin B6 (pyridoxine)Helps make brain chemicals and haemoglobin, processes protein, and supports immunity.Vitamin B7 (biotin)Helps the body use fats, carbohydrates and protein; needed for healthy skin, hair and nails.Vitamin B9 (folate / folic acid)Needed to make DNA and red blood cells. Crucial before and during early pregnancy to prevent neural-tube defects in the baby.Vitamin B12 (cobalamin)Needed for nerves, DNA and red blood cells. It occurs naturally only in animal foods.CholineBuilds cell membranes and the messenger acetylcholine, moves fat out of the liver and is important for baby brain development.
Minerals
CalciumBuilds bones and teeth; needed for muscle contraction, nerve signals and blood clotting.IronCarries oxygen in haemoglobin and muscle; needed for energy and brain function.ZincSupports immunity, wound healing, growth, taste and smell, and hundreds of enzymes.MagnesiumSupports muscles, nerves, heartbeat, blood sugar and blood pressure; helps make energy and activate vitamin D.IodineNeeded to make thyroid hormones, which control metabolism and, in pregnancy, baby brain development.SeleniumPart of antioxidant enzymes and needed to activate thyroid hormone; supports immunity.CopperHelps the body use iron, makes connective tissue and brain chemicals, and supports immunity.
Foods
Milk (fortified)1 cup (240 ml)Plain yogurt (low-fat)1 cup (245 g)Cheese (cheddar type)40 g, about 2 slicesEggs2 large eggsTuna (canned, light)85 g, half a canSalmon100 g cookedSardines (canned, with bones)1 can (90 g drained)Shrimp85 g cookedBeef (lean)100 g cookedLamb100 g cookedChicken breast100 g cookedBeef liver85 g cookedSpinach (cooked)½ cup (90 g)Molokhia (cooked)1 cup (90 g leaves)Parsley (as in tabbouleh)½ cup chopped (30 g)Broccoli (cooked)½ cup (80 g)Okra (cooked)½ cup (80 g)Carrot1 mediumSweet potato (baked)1 mediumPotato (baked, with skin)1 mediumTomato1 mediumRed bell pepper½ cup raw (75 g)Mushrooms (cooked)½ cup (80 g)Orange1 mediumGuava1 fruitStrawberries1 cup (150 g)Kiwi1 mediumBanana1 mediumAvocadohalf a fruit (100 g)Mango1 cup pieces (165 g)Dried apricots5 halves (35 g)Dates3 dates (25 g)Dried figs4 figs (60 g)Almondsa small handful (28 g)Walnutsa small handful (28 g)Brazil nut1 nutPeanut butter2 tablespoonsTahini (sesame paste)2 tablespoonsSunflower seedsa small handful (28 g)Pumpkin seedsa small handful (28 g)Oats (porridge)1 cup cookedBrown rice1 cup cookedBulgur1 cup cookedWhole-wheat bread or pita2 slices or 1 loaf (64 g)Lentils1 cup cookedChickpeas1 cup cookedFava beans (foul)1 cup cookedKidney or white beans1 cup cookedGreen peas½ cup cooked (80 g)Tofu (firm, calcium-set)½ cup (125 g)Sunflower oil1 tablespoonOlive oil1 tablespoonCod liver oil1 teaspoon (5 ml)Iodised salt¼ teaspoonSeaweed (nori)2 tablespoons flakes (5 g)Dark chocolate (70% or more)30 g, about 3 squaresWhole-wheat pasta or noodles1 cup cookedQuinoa1 cup cookedKale (cooked)½ cup (65 g)Bok choy (cooked)½ cup (85 g)Edamame (green soybeans)½ cup shelled (80 g)Turkey breast100 g cookedCod or other white fish100 g cookedCauliflower (cooked)½ cup (60 g)Cabbage½ cup cooked or 1 cup rawPumpkin (cooked)½ cup mashed (120 g)Cashewsa small handful (28 g)Pistachiosa small handful (28 g)Couscous1 cup cookedMackerel100 g cookedBlack-eyed peas (lobia)1 cup cookedMung beans1 cup cookedPomegranate½ cup seeds (87 g)Papaya1 cup pieces (145 g)Pineapple1 cup pieces (165 g)Apple1 mediumCucumber1 small, or half a large onePlantain (cooked)1 cup slices (150 g)Corn tortillas2 tortillasMaize meal porridge (ugali, pap)1 cup cookedFortified breakfast cereal1 bowl (30 g) — check the label
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)