## How to LOSE / GAIN weight?

Use our Calorie Calculator (BMR) to estimate the number of daily calories your body needs as per your age, height, weight and reach your goal.

👉 [https://www.seadoc.co/calorie-calculator](https://www.seadoc.co/calorie-calculator)

Use our Calorie Calculator (BMR) to estimate the number of daily calories your body needs as per your age, height, weight and reach your goal.

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How to LOSE weight?

## How much should your child gain per year?

BMI-for-age percentile shows how your child's weight compares to that of other children of the same age and sex.

🔥 Use of the calculator is free, confidential, and no registration is necessary.

👉 [https://www.seadoc.co/bmi-percentile-calculator](https://www.seadoc.co/bmi-percentile-calculator)

BMI-for-age percentile shows how your child's weight compares to that of other children of the same age and sex.

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How much should your child gain per year?

Iron can reduce the absorption of some antibiotics, thyroid medications, and antacids.

Taking your iron supplement with a source of vitamin C to enhance iron absorption. This can be done consuming foods rich in vitamin C, such as orange juice, citrus fruits, strawberries, kiwi, or bell peppers, at the same time as your iron supplement.

Consult your healthcare provider or pharmacist to check for any specific interactions with your medications.

Reference:

- National Institutes of Health (NIH): Office of Dietary Supplements - Iron: [https://ods.od.nih.gov/factsheets/Iron-HealthProfessional](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional)
- National Institutes of Health (NIH): Office of Dietary Supplements - Vitamin C: [https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional)

Iron can reduce the absorption of some antibiotics, thyroid medications, and antacids. Taking your iron supplement with a source of vitamin C to enhance iron absorption. This can be done consuming foods rich in vitamin C, such as orange juice, citrus fruits, strawberries, kiwi, or bell peppers, at the same time as your iron supplement.

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How to enhance iron absorption

If you're taking statin drugs, it's important to avoid consuming grapefruit or grapefruit juice. Grapefruit contains compounds that can interfere with the enzymes responsible for breaking down statins in your body, leading to higher levels of the medication in your bloodstream. This can increase the risk of side effects and potential complications.

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Statin drugs vs Grapefruit

Eat your food as medicine, otherwise you will need to eat your medicine as food.

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Healthy food is a natural medicine

## What Are The Benefits Of Vitamin A?

Vitamin A is a fat-soluble vitamin crucial for vision, immune function, cell growth, and reproduction. It comes in two main forms: preformed vitamin A (retinol), found in animal products, and provitamin A carotenoids (like beta-carotene), found in plant-based foods. Ensuring you get enough vitamin A is essential for maintaining optimal health.

- **Vision**: especially night vision.
- **Immune function**: it supports a healthy immune system.
- **Cell growth and development**: it plays a role in cell differentiation.
- **Reproductive health**: it's important for both male and female reproductive health.
- **Skin health**: it helps maintain healthy skin.

NIH (National Institutes of Health) recommends the daily amount of vitamin A, it is expressed in Retinol Activity Equivalents (RAE) to account for the different bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol. One mcg RAE is equivalent to 1 mcg retinol, 2 mcg supplemental beta-carotene, 12 mcg dietary beta-carotene, or 24 mcg dietary alpha-carotene or beta-cryptoxanthin.

- Birth to 6 months: 400 mcg RAE
- Infants 7-12 months: 500 mcg RAE
- Children 1-3 years: 300 mcg RAE	
- Children 4-8 years: 400 mcg RAE
- Children 9-13 years: 600 mcg RAE
- Teen and adult men: 900 mcg RAE
- Teen and adult women: 700 mcg RAE
- Pregnant women: 800 mcg RAE	
- Breastfeeding women: 1300 mcg RAE	 

These recommendations ensure adequate vitamin A levels for supporting vision, immune function, and cell growth, and it's important to obtain these amounts through a balanced diet or, when necessary, through careful supplementation under medical guidance to avoid potential toxicity from excessive intake.

## Where Can You Find Vitamin A?

Vitamin A is found in a wide variety of foods, making it easy to incorporate into your diet. Let's explore the delicious foods that can help you meet your vitamin A needs. According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- 1 Goose egg (144g): 269 mcg RAE
- Chicken liver pate: 218 mcg RAE
- Fish, sturgeon: 210 mcg RAE
- 1 Chicken egg, grade A (50.3g): 180 mcg RAE
- 1 Turkey egg (79g): 166 mcg RAE
- 1 Duck egg (70g): 136 mcg RAE
- Cuttlefish: 113 mcg RAE
- 1 Chicken egg, jumbo (63g): 101 mcg RAE
- Clam: 90 mcg RAE
- Fish, roe: 90 mcg RAE
- 1 Chicken egg, extra large (56g): 89.6 mcg RAE
- Oyster: 81 mcg RAE
- 1 Chicken egg, large (50g): 80 mcg RAE
- Quail: 73 mcg RAE
- 1 Chicken egg, medium (44g): 70.4 mcg RAE
- 1 Chicken egg yolk, large (17g): 64.8 mcg RAE
- 1 Chicken egg, small (38g): 60.8 mcg RAE
- Fish, salmon: 58 mcg RAE
- Shrimp: 54 mcg RAE
- Duck: 50 mcg RAE

**Plant-Based Food, Best Sources** 

- Sweet potato: 709 mcg RAE
- Carrot, baby: 690 mcg RAE
- Turnip greens: 579 mcg RAE
- Dandelion greens: 508 mcg RAE
- Spinach: 469 mcg RAE
- Pumpkin: 426 mcg RAE
- Lettuce, cos or romaine: 436 mcg RAE
- Winged bean leaves: 405 mcg RAE
- Vinespinach, (basella): 400 mcg RAE
- Lettuce, red leaf: 375 mcg RAE
- Lettuce, green leaf: 370 mcg RAE
- Garden cress: 346 mcg RAE
- Beet greens: 316 mcg RAE
- Water convolvulus: 315 mcg RAE
- Swiss chard: 306 mcg RAE
- Chicory greens: 286 mcg RAE
- Collard greens: 251 mcg RAE
- Kale: 241 mcg RAE
- Cabbage, chinese (pak-choi): 223 mcg RAE
- Chives: 218 mcg RAE
- Celtuce: 175 mcg RAE
- Cantaloupe: 169 mcg RAE
- Lettuce, butterhead: 166 mcg RAE
- Watercress: 160 mcg RAE
- Sweet red pepper: 157 mcg RAE
- Mustard greens: 151 mcg RAE
- Soy milk, 1 cup (244g): 142 mcg RAE
- Broccoli raab: 131 mcg RAE
- Arugula: 119 mcg RAE
- Endive: 108 mcg RAE
- Taro: 102 mcg RAE
- Almond milk, 1 cup (244g): 101 mcg RAE
- Prune puree: 100 mcg RAE
- Apricot: 96 mcg RAE
- Persimmon: 81 mcg RAE
- Orange tomato: 75 mcg RAE
- Winter squash: 68 mcg RAE
- Passion-fruit (granadilla): 64 mcg RAE
- Grapefruit, pink and red: 58 mcg RAE
- Red cabbage: 56 mcg RAE
- Mango: 54 mcg RAE
- Savoy cabbage: 50 mcg RAE
- Tofu: 50 mcg RAE

**Diary Food, Best Sources** 

- Butter: 684 mcg RAE
- Cheese, goat: 486 mcg RAE
- Cheese, limburger: 340 mcg RAE
- Cheese, cheddar: 337 mcg RAE
- Cheese, gjetost: 334 mcg RAE
- Cheese, port de salut: 315 mcg RAE
- Cheese, cream: 308 mcg RAE
- Cheese, muenster: 298 mcg RAE
- Cheese, roquefort: 294 mcg RAE
- Cheese, brick: 292 mcg RAE
- Cheese, swiss: 288 mcg RAE
- Cheese, gruyere: 271 mcg RAE
- Cheese, parmesan: 228 mcg RAE
- Cheese, monterey: 198 mcg RAE
- Cheese, blue: 198 mcg RAE
- Cheese, mozzarella: 179 mcg RAE
- Cheese, ricotta: 127 mcg RAE
- Cheese, feta: 125 mcg RAE
- Sour cream: 119 mcg RAE
- Whole milk, 1 cup (244g): 112 mcg RAE
- Milk, 1 cup (244g): 34.2 mcg RAE
- Yogurt: 27 mcg RAE

Vitamin A is a fat-soluble vitamin crucial for vision, immune function, cell growth, and reproduction.

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Which foods is Vitamin A rich?

## What Are The Benefits Of Vitamin B1?

Vitamin B1, also known as thiamine, is a vital nutrient that plays a critical role in energy production, nerve function, and brain health. By ensuring you get enough thiamine through a balanced diet, you can support your overall well-being and prevent the potentially serious consequences of deficiency. 

Vitamin B1 (thiamine) is a B-complex vitamin that helps convert food (carbohydrates) to energy (glucose), also metabolize fats and protein, and supports healthy heart, skin, hair, eyes, nervous system, and brain function. It is the first B vitamin discovered, is known as an "anti-stress" vitamin due to its potential to strengthen the immune system and improve stress resilience, a trait shared with other B-complex vitamins.

NIH (National Institutes of Health) recommends the daily amount of vitamin B1, or thiamine, it varies across different life stages:

- Children 4-8 years: 0.6 mg vitamin B1 (thiamine)
- Children 9-13 years: 0.9 mg vitamin B1 (thiamine)
- Teens 14-18 years (boys): 1.2 mg vitamin B1 (thiamine)
- Teens 14-18 years (girls): 1.0 mg vitamin B1 (thiamine)
- Adult men: 1.2 mg vitamin B1 (thiamine)
- Adult women: 1.1 mg vitamin B1 (thiamine)
- Pregnant women: 1.4 mg vitamin B1 (thiamine)
- Breastfeeding women: 1.4 mg vitamin B1 (thiamine)

## Where Can You Find Vitamin B1?

Which foods provide significant amounts of Vitamin B1 (thiamine)? Let's explore the diverse range of dietary sources that can help you meet your daily thiamine requirements and support your body's vital functions. According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- Pork, loin: 0.998 mg vitamin B1 (thiamine)
- Pork, shoulder: 0.884 mg vitamin B1 (thiamine)
- Pork, ground: 0.732 mg vitamin B1 (thiamine)
- Duck liver: 0.562 mg vitamin B1 (thiamine)
- Goose liver: 0.562 mg vitamin B1 (thiamine)
- Pork, belly: 0.396 mg vitamin B1 (thiamine)
- Wild duck: 0.351 mg vitamin B1 (thiamine)
- Fish, trout: 0.35 mg vitamin B1 (thiamine)
- Chicken liver: 0.305 mg vitamin B1 (thiamine)
- Blue mussel: 0.16 mg vitamin B1 (thiamine)
- 1 Chicken egg, grade A (50.3g): 0.039 mg vitamin B1 (thiamine)

**Plant-Based Food, Best Sources** 

- Yeast extract spread: 23.4 mg vitamin B1 (thiamine) or 1.4 mg vitamin B1 (thiamine) per teaspoon
- Macadamia nut: 1.2 mg vitamin B1 (thiamine)
- Sesame butter: 0.993 mg vitamin B1 (thiamine)
- Black bean: 0.9 mg vitamin B1 (thiamine)
- Yardlong bean: 0.887 mg vitamin B1 (thiamine)
- Soybean: 0.874 mg vitamin B1 (thiamine)
- Lentil: 0.873 mg vitamin B1 (thiamine)
- Pistachio nut: 0.87 mg vitamin B1 (thiamine)
- Peanut: 0.64 mg vitamin B1 (thiamine)
- Pine nut: 0.625 mg vitamin B1 (thiamine)
- Pecan: 0.548 mg vitamin B1 (thiamine)
- Granola: 0.548 mg vitamin B1 (thiamine)
- Brown rice: 0.541 mg vitamin B1 (thiamine)
- Flaxseed: 0.537 mg vitamin B1 (thiamine)
- Chia seed: 0.5 mg vitamin B1 (thiamine)
- Einkorn grain: 0.49 mg vitamin B1 (thiamine)
- Khorasan grain: 0.477 mg vitamin B1 (thiamine)
- Tamarind: 0.428 mg vitamin B1 (thiamine)
- Millet: 0.411 mg vitamin B1 (thiamine)
- Oat: 0.406 mg vitamin B1 (thiamine)
- Green pea: 0.266 mg vitamin B1 (thiamine)
- Almond: 0.161 mg vitamin B1 (thiamine)
- Lotus root: 0.16 mg vitamin B1 (thiamine)
- Corn: 0.155 mg vitamin B1 (thiamine)
- Mushroom, lion's mane: 0.146 mg vitamin B1 (thiamine)
- Peanut butter: 0.121 mg vitamin B1 (thiamine)
- Kale: 0.113 mg vitamin B1 (thiamine)
- Almond butter: 0.095 mg vitamin B1 (thiamine)
- Fonio grain: 0.086 mg vitamin B1 (thiamine)
- Lettuce, green leaf: 0.082 mg vitamin B1 (thiamine)
- Lettuce, cos or romaine: 0.079 mg vitamin B1 (thiamine)
- Broccoli: 0.077 mg vitamin B1 (thiamine)
- Spinach: 0.076 mg vitamin B1 (thiamine)
- Mushroom, oyster: 0.07 mg vitamin B1 (thiamine)
- Asparagus: 0.069 mg vitamin B1 (thiamine)
- Navel orange: 0.068 mg vitamin B1 (thiamine)
- Pomegranate: 0.067 mg vitamin B1 (thiamine)
- Potato: 0.066 mg vitamin B1 (thiamine)
- Carrot: 0.065 mg vitamin B1 (thiamine)
- Mushroom, white button: 0.065 mg vitamin B1 (thiamine)
- Pineapple: 0.064 mg vitamin B1 (thiamine)
- Lettuce, red leaf: 0.061 mg vitamin B1 (thiamine)
- Lettuce, iceberg: 0.056 mg vitamin B1 (thiamine)
- Banana: 0.056 mg vitamin B1 (thiamine)
- Bell peppers: 0.055 mg vitamin B1 (thiamine)
- Cantaloupe: 0.049 mg vitamin B1 (thiamine)

**Diary Food, Best Sources** 

- Sheep's milk, 1 quart (976g): 0.637 mg vitamin B1 (thiamine)
- Whole milk, 1 quart (976g): 0.449 mg vitamin B1 (thiamine)
- Milk, 1 quart (976g): 0.195 mg vitamin B1 (thiamine)
- Sheep's milk, 1 cup (244g): 0.159 mg vitamin B1 (thiamine)
- Whole milk, 1 cup (244g): 0.112 mg vitamin B1 (thiamine)
- Milk, 1 cup (244g): 0.049 mg vitamin B1 (thiamine)
- Yogurt: 0.055 mg vitamin B1 (thiamine)

Vitamin B1, also known as thiamine, is a vital nutrient that plays a critical role in energy production, nerve function, and brain health.

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Which foods is Vitamin B1 rich?

## What Are The Benefits Of Vitamin B2?

Vitamin B2, also known as riboflavin, is an essential nutrient that plays a vital role in energy production, cell growth, and overall health. By incorporating riboflavin-rich foods into your diet, you can ensure you're meeting your daily needs and supporting your well-being.

- **Energy production**: it helps convert food into energy.
- **Cell growth and function**: it supports healthy cell growth and function.
- **Red blood cell production**: it plays a role in the formation of red blood cells.
- **Antioxidant activity**: it acts as an antioxidant, protecting cells from damage.
- **Iron metabolism**: it aids in iron absorption and utilization.
- **Maintaining healthy skin and eyes**: it contributes to healthy skin and vision.

NIH (National Institutes of Health) recommends the daily amount of vitamin B2, or riboflavin, it varies across different life stages:

- Children 4-8 years: 0.6 mg vitamin B2 (riboflavin)	
- Children 9-13 years: 0.9 mg vitamin B2 (riboflavin)	
- Teens 14-18 years (boys): 1.3 mg vitamin B2 (riboflavin)	
- Teens 14-18 years (girls): 1.0 mg vitamin B2 (riboflavin)	
- Adult men: 1.3 mg	vitamin B2 (riboflavin)
- Adult women: 1.1 mg vitamin B2 (riboflavin)
- Pregnant women: 1.4 mg vitamin B2 (riboflavin)	
- Breastfeeding women: 1.6 mg vitamin B2 (riboflavin)

## Where Can You Find Vitamin B2?

Ensuring we consume adequate riboflavin is key to maintaining optimal health, but where can we find it? This list will explore the diverse range of foods that provide significant amounts of Vitamin B2, empowering you to make informed dietary choices and support your overall well-being. 

According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Foods, Best Sources**

- Cuttlefish: 0.91 mg vitamin B2 (riboflavin)
- Goose liver: 0.892 mg vitamin B2 (riboflavin)
- Duck liver: 0.892 mg vitamin B2 (riboflavin)
- Fish, roe: 0.74 mg vitamin B2 (riboflavin)
- 1 Goose egg (144g): 0.55 mg vitamin B2 (riboflavin)
- 1 Turkey egg (79g): 0.47 mg vitamin B2 (riboflavin)
- Oyster: 0.458 mg vitamin B2 (riboflavin)
- Fish, mackerel: 0.421 mg vitamin B2 (riboflavin)
- Squid: 0.412 mg vitamin B2 (riboflavin)
- Fish, wild salmon: 0.38 mg vitamin B2 (riboflavin)
- Pork loin: 0.337 mg vitamin B2 (riboflavin)
- Fish, trout: 0.33 mg vitamin B2 (riboflavin)
- Beef loin: 0.313 mg vitamin B2 (riboflavin)
- Veal shoulder: 0.29 mg vitamin B2 (riboflavin)
- 1 Chicken egg, jumbo (63g): 0.288 mg vitamin B2 (riboflavin)
- 1 Chicken egg, extra large (56g): 0.256 mg vitamin B2 (riboflavin)
- 1 Duck egg (70g): 0.283 mg vitamin B2 (riboflavin)
- Pork belly: 0.242 mg vitamin B2 (riboflavin)
- Chicken: 0.241 mg vitamin B2 (riboflavin)
- Turkey: 0.229 mg vitamin B2 (riboflavin)
- 1 Chicken egg, large (50g): 0.229 mg vitamin B2 (riboflavin)
- Blue mussel: 0.21 mg vitamin B2 (riboflavin)
- Duck: 0.21 mg vitamin B2 (riboflavin)
- 1 Chicken egg, medium (44g): 0.201 mg vitamin B2 (riboflavin)
- Fish, pollock: 0.185 mg vitamin B2 (riboflavin)
- 1 Chicken egg, small (38g): 0.174 mg vitamin B2 (riboflavin)  
- 1 Chicken egg, yolk (17g): 0.09 mg vitamin B2 (riboflavin)
- 1 Quail egg (9g): 0.071 mg vitamin B2 (riboflavin)

**Plant-Based Foods, Best Sources** 

- Yeast extract spread: 1.05 mg vitamin B2 (riboflavin) per teaspoon
- Almonds: 1.14 mg vitamin B2 (riboflavin)
- Almond butter: 0.939 mg vitamin B2 (riboflavin)
- Soybeans: 0.87 mg vitamin B2 (riboflavin)
- Almond flour: 0.748 mg vitamin B2 (riboflavin)
- Mushroom, crimini: 0.517 mg vitamin B2 (riboflavin)
- Dried longans: 0.5 mg vitamin B2 (riboflavin)
- Seaweed, irishmoss: 0.466 mg vitamin B2 (riboflavin)
- Mushroom, portabella: 0.465 mg vitamin B2 (riboflavin)
- Mushroom, white button: 0.444 mg vitamin B2 (riboflavin)
- Mushroom, pioppini: 0.426 mg vitamin B2 (riboflavin)
- Mushroom, oyster: 0.349 mg vitamin B2 (riboflavin)
- Kale: 0.347 mg vitamin B2 (riboflavin)
- Seaweed, spirulina: 0.342 mg vitamin B2 (riboflavin)
- Seaweed, wakame: 0.23 mg vitamin B2 (riboflavin)
- Cowpea: 0.226 mg vitamin B2 (riboflavin)
- Beet green: 0.22 mg vitamin B2 (riboflavin)
- Lotus root: 0.22 mg vitamin B2 (riboflavin)
- Mushroom, shiitake: 0.217 mg vitamin B2 (riboflavin)
- Lentils: 0.211 mg vitamin B2 (riboflavin)
- Lima beans: 0.202 mg vitamin B2 (riboflavin)
- Spinach: 0.192 mg vitamin B2 (riboflavin)
- Red bell pepper: 0.192 mg vitamin B2 (riboflavin)
- Avocado: 0.143 mg vitamin B2 (riboflavin)
- Brown rice: 0.102 mg vitamin B2 (riboflavin)
- Orange bell pepper: 0.102 mg vitamin B2 (riboflavin)
- Carrot: 0.095 mg vitamin B2 (riboflavin)

**Diary Foods, Best Sources** 

- Sheep's milk, 1 quart (976g): 3.48 mg vitamin B2 (riboflavin) 
- Milk, 1 quart (976g): 1.81 mg vitamin B2 (riboflavin) 
- Whole milk, 1 quart (976g): 1.65 mg vitamin B2 (riboflavin) 
- Cheese, gjetost: 1.38 mg vitamin B2 (riboflavin)
- Sheep's milk, 1 cup (244g): 0.87 mg vitamin B2 (riboflavin) 
- Cheese, feta: 0.844 mg vitamin B2 (riboflavin)
- Cheese, roquefort: 0.586 mg vitamin B2 (riboflavin)
- Cheese, brie: 0.52 mg vitamin B2 (riboflavin)
- Cheese, limburger: 0.503 mg vitamin B2 (riboflavin)
- Cheese, camembert: 0.488 mg vitamin B2 (riboflavin)
- Cheese, mexican: 0.486 mg vitamin B2 (riboflavin)
- Milk, 1 cup (244g): 0.451 mg vitamin B2 (riboflavin) 
- Cheese, cheddar: 0.441 mg vitamin B2 (riboflavin)
- Whole milk, 1 cup (244g): 0.412 mg vitamin B2 (riboflavin) 
- Cheese, monterey: 0.39 mg vitamin B2 (riboflavin)
- Cheese, blue: 0.382 mg vitamin B2 (riboflavin)
- Greek yogurt: 0.244 mg vitamin B2 (riboflavin)
- Yogurt: 0.243 mg vitamin B2 (riboflavin)

Vitamin B2, also known as riboflavin, is an essential nutrient that plays a vital role in energy production, cell growth, and overall health. 

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Which foods is Vitamin B2 rich?

## What Are The Benefits Of Vitamin B3?

Vitamin B3, also known as niacin, is a powerhouse nutrient that plays a crucial role in numerous bodily functions. While often associated with energy production, its benefits extend far beyond that. Niacin is an essential nutrient that supports DNA health and cholesterol management. 

- **Energy production**: it helps convert food into usable energy.
- **DNA repair**: it plays a role in repairing damaged DNA.
- **Cholesterol management**: it can help improve cholesterol levels.
- **Brain function**: it supports healthy brain function.
- **Skin health**: it contributes to healthy skin.
- **Antioxidant properties**: it acts as an antioxidant.

NIH (National Institutes of Health) recommends the daily amount of vitamin B3, or niacin, is expressed in Niacin Equivalents (NE), and it varies across different life stages:

- Children 4-8 years: 8 mg NE
- Children 9-13 years: 12 mg NE
- Teens 14-18 years (boys): 16 mg NE
- Teens 14-18 years (girls): 14 mg NE
- Adult men: 16 mg NE
- Adult women: 14 mg NE
- Pregnant women: 18 mg NE
- Breastfeeding women: 17 mg NE

## Where Can You Find Vitamin B3?

But with so many food choices available, how do we ensure we're getting enough of this essential vitamin? This exploration will delve into the diverse range of foods that provide significant amounts of Vitamin B3, empowering you to make informed dietary choices and optimize your overall well-being. According to the USDA database, a** 3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- Fish, yellowfin tuna: 18.5 mg vitamin B3 (niacin) 
- Turkey liver: 11.2 mg vitamin B3 (niacin) 
- Veal liver: 10.6 mg vitamin B3 (niacin) 
- Chicken liver: 9.73 mg vitamin B3 (niacin) 
- Fish, Atlantic salmon, farmed: 8.67 mg vitamin B3 (niacin)   
- Fish, bluefin tuna: 8.65 mg vitamin B3 (niacin)   
- Fish, sturgeon: 8.3 mg vitamin B3 (niacin)   
- Fish, pink salmon: 8 mg vitamin B3 (niacin)   
- Fish, Atlantic salmon, wild: 7.86 mg vitamin B3 (niacin)   
- Fish, swordfish: 7.76 mg vitamin B3 (niacin)   
- Turkey: 7.63 mg vitamin B3 (niacin)  
- Fish, halibut: 6.51 mg vitamin B3 (niacin) 
- Goose liver: 6.5 mg vitamin B3 (niacin)  
- Duck liver: 6.5 mg vitamin B3 (niacin)  
- Pork loin: 6.33 mg vitamin B3 (niacin) 
- Chicken: 5.58 mg vitamin B3 (niacin) 
- Veal: 5.52 mg vitamin B3 (niacin) 
- Pork belly: 4.65 mg vitamin B3 (niacin) 
- Fish, trout: 4.5 mg vitamin B3 (niacin) 
- Goose: 3.61 mg vitamin B3 (niacin)  
- Fish, haddock: 3.36 mg vitamin B3 (niacin)  
- Fish, pollock: 3.27 mg vitamin B3 (niacin)  
- Fish, whitefish: 3 mg vitamin B3 (niacin)  
- Fish, pompano: 3 mg vitamin B3 (niacin)  
- Fish, rockfish: 2.1 mg vitamin B3 (niacin)
- Fish, catfish: 2.1 mg vitamin B3 (niacin)
- Oyster: 2.01 mg vitamin B3 (niacin)
- Blue mussel: 1.6 mg vitamin B3 (niacin)
- 1 Chicken egg, jumbo (63g): 0.047 mg vitamin B3 (niacin)  
- 1 Chicken egg, extra large (56g): 0.042 mg vitamin B3 (niacin)  
- 1 Chicken egg, large (50g): 0.037 mg vitamin B3 (niacin)  
- 1 Chicken egg, medium (44g): 0.033 mg vitamin B3 (niacin)  
- 1 Chicken egg, small (38g): 0.028 mg vitamin B3 (niacin)  
- 1 Chicken egg, yolk (17g): 0.004 mg vitamin B3 (niacin)  

**Plant-Based Food, Best Sources** 

- Yeast extract spread: 7.65 mg per teaspoon
- Peanut butter, chunk style: 2.19 mg per teaspoon
- Peanut butter, smooth style: 2.1 mg per teaspoon
- Sesame flour: 13.4 mg vitamin B3 (niacin) 
- Seaweed, spirulina: 12.8 mg vitamin B3 (niacin) 
- Peanuts: 12.1 mg vitamin B3 (niacin) 
- Chia seeds: 8.68 mg vitamin B3 (niacin) 
- Mushroom, beech: 6.4 mg vitamin B3 (niacin) 
- Brown rice: 6.27 mg vitamin B3 (niacin) 
- Mushroom, pioppini: 6.22 mg vitamin B3 (niacin) 
- Millet flour: 6.02 mg vitamin B3 (niacin) 
- Sesame butter: 5.81 mg vitamin B3 (niacin) 
- Mushrooms, white: 3.61 mg vitamin B3 (niacin) 
- Winged beans: 3.09 mg vitamin B3 (niacin) 
- Lentils: 2.6 mg vitamin B3 (niacin)
- Prune puree: 2.5 mg vitamin B3 (niacin)
- Macadamia nuts: 2.47 mg vitamin B3 (niacin)
- Oat flour: 1.94 mg vitamin B3 (niacin)
- Tamarind: 1.94 mg vitamin B3 (niacin)
- Acorns: 1.83 mg vitamin B3 (niacin)
- Avocado: 1.74 mg vitamin B3 (niacin)
- Seaweed, wakame: 1.6 mg vitamin B3 (niacin)
- Lima beans: 1.54 mg vitamin B3 (niacin) 
- Chickpeas: 1.54 mg vitamin B3 (niacin) 
- Passionfruit: 1.5 mg vitamin B3 (niacin) 
- Broccoli rabe: 1.22 mg vitamin B3 (niacin) 
- Yellow tomato: 1.18 mg vitamin B3 (niacin) 
- Kale: 1.18 mg vitamin B3 (niacin) 
- Pecans: 1.17 mg vitamin B3 (niacin) 
- Nectarine: 1.12 mg vitamin B3 (niacin)
- Orange bell pepper: 1.08 mg vitamin B3 (niacin)
- Guava: 1.08 mg vitamin B3 (niacin)
- Asparagus: 1.08 mg vitamin B3 (niacin)
- Durian: 1.07 mg vitamin B3 (niacin)
- Potato: 1.03 mg vitamin B3 (niacin)
- Carrot: 0.983 mg vitamin B3 (niacin)
- Red bell pepper: 0.979 mg vitamin B3 (niacin)

**Diary Food, Best Sources** 

- Milk, 1 quart (976g): 0.908 mg vitamin B3 (niacin)  
- Whole milk, 1 quart (976g): 0.869 mg vitamin B3 (niacin)  
- Milk, 1 cup (244g): 0.227 mg vitamin B3 (niacin)  
- Greek yogurt: 0.227 mg vitamin B3 (niacin)  
- Whole milk, 1 cup (244g): 0.217 mg vitamin B3 (niacin)  
- Yogurt: 0.135 mg vitamin B3 (niacin)  

Vitamin B3, also known as niacin, is a powerhouse nutrient that plays a crucial role in numerous bodily functions. While often associated with energy production, its benefits extend far beyond that. Niacin is an essential nutrient that supports DNA health and cholesterol management. 

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Which foods is Vitamin B3 rich?

## What Are The Benefits Of Vitamin B5?

Vitamin B5, also known as pantothenic acid, is a vital nutrient that supports energy production, hormone synthesis, and overall well-being. By incorporating a variety of whole foods into your diet, you can ensure you're getting enough pantothenic acid to thrive. 

- **Energy production**: B5 is a key component of Coenzyme A (CoA), which is essential for converting food into energy.
- **Hormone synthesis**: it's involved in the production of adrenal hormones, including cortisol, which helps manage stress.
- **Red blood cell production**: it plays a role in the formation of red blood cells.
- **Nervous system function**: B5 supports the healthy functioning of the nervous system.
- **Skin and hair health**: B5 contributes to healthy skin and hair by supporting cell growth and repair.

NIH (National Institutes of Health) recommends the daily intake of vitamin B5 (pantothenic acid): 

- Children 4-8 years: 3 mg vitamin B5 (pantothenic acid)
- Children 9-13 years: 4 mg vitamin B5 (pantothenic acid)
- Teens and Adults: 5 mg vitamin B5 (pantothenic acid)
- Pregnant women: 6 mg vitamin B5 (pantothenic acid)
- Breastfeeding women: 7 mg vitamin B5 (pantothenic acid)

## Where Can You Find Vitamin B5?

It's important to note that pantothenic acid is widely available in many foods, so deficiencies are relatively rare. Pantothenic acid is found in a wide variety of foods, according to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- Chicken giblets: 3.62 mg vitamin B5 (pantothenic acid)
- Caviar: 3.5 mg vitamin B5 (pantothenic acid)
- 1 Goose egg (144g): 2.53 mg vitamin B5 (pantothenic acid)
- Fish, trout: 1.94 mg vitamin B5 (pantothenic acid)
- Pork: 1.74 mg vitamin B5 (pantothenic acid)
- Fish, wild salmon: 1.66 mg vitamin B5 (pantothenic acid)
- Duck: 1.6 mg vitamin B5 (pantothenic acid)
- Fish, farmed salmon: 1.55 mg vitamin B5 (pantothenic acid)
- 1 Turkey egg (79g): 1.49 mg vitamin B5 (pantothenic acid)
- Lobster: 1.45 mg vitamin B5 (pantothenic acid)
- 1 Duck egg (70g): 1.3 mg vitamin B5 (pantothenic acid)
- Goose: 1.29 mg vitamin B5 (pantothenic acid)
- Chicken: 1.09 mg vitamin B5 (pantothenic acid)
- Fish, pink salmon: 1.03 mg vitamin B5 (pantothenic acid)
- Turkey: 0.993 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, jumbo (63g): 0.964 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, extra large (56g): 0.857 mg vitamin B5 (pantothenic acid)
- Fish, mackerel: 0.839 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, large (50g): 0.766 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, medium (44g): 0.675 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, small (38g): 0.583 mg vitamin B5 (pantothenic acid)
- Beef: 0.576 mg vitamin B5 (pantothenic acid)
- 1 Chicken egg, yolk (17g): 0.508 mg vitamin B5 (pantothenic acid)
- Fish, haddock: 0.403 mg vitamin B5 (pantothenic acid)
- Scallop: 0.215 mg vitamin B5 (pantothenic acid)
- 1 Quail egg (9g): 0.158 mg vitamin B5 (pantothenic acid)

**Plant-Based Food, Best Sources** 

- Dried spirulina seaweed: 3.48 mg vitamin B5 (pantothenic acid)
- Dried agar seaweed: 3.02 mg vitamin B5 (pantothenic acid)
- Sesame flour: 2.74 mg vitamin B5 (pantothenic acid)
- Peanut flour: 2.74 mg vitamin B5 (pantothenic acid)
- Lentil: 2.14 mg vitamin B5 (pantothenic acid)
- Mung bean: 1.91 mg vitamin B5 (pantothenic acid) 
- Peanut: 1.77 mg vitamin B5 (pantothenic acid) 
- Hickory nut: 1.75 mg vitamin B5 (pantothenic acid) 
- Black walnut: 1.66 mg vitamin B5 (pantothenic acid) 
- Soy flour: 1.59 mg vitamin B5 (pantothenic acid) 
- Rice flour: 1.59 mg vitamin B5 (pantothenic acid) 
- Chickpea: 1.59 mg vitamin B5 (pantothenic acid) 
- Sweet potato chip: 1.55 mg vitamin B5 (pantothenic acid) 
- Catjang cowpea: 1.51 mg vitamin B5 (pantothenic acid) 
- Mushroom, white: 1.5 mg vitamin B5 (pantothenic acid) 
- Brown rice: 1.49 mg vitamin B5 (pantothenic acid) 
- Oat bran: 1.49 mg vitamin B5 (pantothenic acid) 
- Adzuki bean: 1.47 mg vitamin B5 (pantothenic acid) 
- Avocado: 1.39 mg vitamin B5 (pantothenic acid) 
- Lima bean: 1.36 mg vitamin B5 (pantothenic acid) 
- Oat: 1.35 mg vitamin B5 (pantothenic acid) 
- Mushroom, enoki: 1.35 mg vitamin B5 (pantothenic acid) 
- White rice: 1.34 mg vitamin B5 (pantothenic acid) 
- Ginkgo nut: 1.34 mg vitamin B5 (pantothenic acid) 
- Mushrooms, oyster: 1.29 mg vitamin B5 (pantothenic acid)
- Cashew nut, dry roasted: 1.22 mg vitamin B5 (pantothenic acid) 
- Peanut butter: 1.12 mg vitamin B5 (pantothenic acid)
- Peanut, dry-roasted: 1.01 mg vitamin B5 (pantothenic acid)
- Cauliflower: 0.667 mg vitamin B5 (pantothenic acid)
- Raspberry: 0.329 mg vitamin B5 (pantothenic acid)
- Navel orange: 0.261 mg vitamin B5 (pantothenic acid)
- Watermelon: 0.221 mg vitamin B5 (pantothenic acid)
- Plum: 0.135 mg vitamin B5 (pantothenic acid)
- Lettuce, green leaf: 0.134 mg vitamin B5 (pantothenic acid)
- Strawberry: 0.125 mg vitamin B5 (pantothenic acid)
- Cantaloupe: 0.105 mg vitamin B5 (pantothenic acid)

**Diary Food, Best Sources** 

- Whole milk, 1 quart (976g): 3.64 mg vitamin B5 (pantothenic acid)
- Milk, 1 quart (976g): 3.52 mg vitamin B5 (pantothenic acid)
- Cheese, gjetost: 3.35 mg vitamin B5 (pantothenic acid)
- Cheese, roquefort: 1.73 mg vitamin B5 (pantothenic acid)
- Cheese, camembert: 1.36 mg vitamin B5 (pantothenic acid)
- Whole milk, 1 cup (244g): 0.91 mg vitamin B5 (pantothenic acid)
- Milk, 1 cup (244g): 0.881 mg vitamin B5 (pantothenic acid)
- Greek yogurt: 0.47 mg vitamin B5 (pantothenic acid)
- Yogurt: 0.389 mg vitamin B5 (pantothenic acid)

Vitamin B5, also known as pantothenic acid, is a vital nutrient that supports energy production, hormone synthesis, and overall well-being. By incorporating a variety of whole foods into your diet, you can ensure you're getting enough pantothenic acid to thrive. 

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