## What Are The Benefits Of Vitamin B6?

Vitamin B6, also known as pyridoxine, is a true multitasker in the world of vitamins. and plays a crucial role in numerous bodily functions. From brain development to immune support, B6 is essential for overall health. 

- **Brain development and function**: B6 plays a crucial role in brain development and function, particularly in the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and cognitive function.
- **Nerve function**: it supports healthy nerve function.
- **Immune system support**: B6 contributes to a healthy immune system by supporting the production of white blood cells.
- **Red blood cell formation**: it's essential for the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
- **Protein metabolism**: it's involved in the metabolism of proteins, carbohydrates, and fats.
- **Diabetes management**: its active form Pyridoxal 5'-phosphate (PLP), plays a role in diabetes management by acting as an antioxidant and potentially reducing the risk of diabetic complications.
- **Hormone regulation**: B6 can influence hormone activity.

NIH (National Institutes of Health) recommends the daily amount of vitamin B6, it varies by age and gender: 

- Children 4-8 years: 0.6 mg vitamin B6 (pyridoxine)
- Children 9-13 years: 1.0 mg vitamin B6 (pyridoxine)
- Teens 14-18 years (boys): 1.3 mg vitamin B6 (pyridoxine)
- Teens 14-18 years (girls): 1.2 mg vitamin B6 (pyridoxine)
- Adults 19-50 years: 1.3 mg vitamin B6 (pyridoxine)
- Adults 51+ years (men): 1.7 mg vitamin B6 (pyridoxine)
- Adults 51+ years (women): 1.5 mg vitamin B6 (pyridoxine)
- Pregnant women: 1.9 mg vitamin B6 (pyridoxine)
- Breastfeeding women: 2.0 mg vitamin B6 (pyridoxine)

## Where Can You Find Vitamin B6?

Fortunately, B6 is found in a variety of foods, making it easy to incorporate into your diet. According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Product, Best Sources**

- Chicken liver: 0.853 mg vitamin B6 (pyridoxine)
- Fish, skipjack tuna: 0.85 mg vitamin B6 (pyridoxine)
- Fish, wild salmon: 0.818 mg vitamin B6 (pyridoxine)
- Pork tenderloin: 0.777 mg vitamin B6 (pyridoxine)
- Duck liver: 0.76 mg vitamin B6 (pyridoxine)
- Goose liver: 0.76 mg vitamin B6 (pyridoxine)
- Fish, farmed salmon: 0.636 mg vitamin B6 (pyridoxine)
- Turkey: 0.599	mg vitamin B6 (pyridoxine)
- Fish, haddock: 0.495 mg vitamin B6 (pyridoxine)
- Beef: 0.467 mg vitamin B6 (pyridoxine)
- Fish, milkfish: 0.423 mg vitamin B6 (pyridoxine)
- Fish, mackerel: 0.399 mg vitamin B6 (pyridoxine)
- Fish, herring: 0.302 mg vitamin B6 (pyridoxine)
- Fish, cod: 0.245 mg vitamin B6 (pyridoxine)
- Fish, carp: 0.19 mg vitamin B6 (pyridoxine)
- Fish, tilapia: 0.162 mg vitamin B6 (pyridoxine)
- Fish, whitefish: 0.159 mg vitamin B6 (pyridoxine)

**Plant-Based Food, Best Sources** 

- Sesame seed: 0.802 mg vitamin B6 (pyridoxine)
- Prune: 0.745 mg vitamin B6 (pyridoxine)
- Mamey sapote: 0.72 mg vitamin B6 (pyridoxine)
- Walnut: 0.66 mg vitamin B6 (pyridoxine)
- Sesame butter: 0.595 mg vitamin B6 (pyridoxine)
- Flaxseed: 0.393 mg vitamin B6 (pyridoxine)
- Peanut butter: 0.381 mg vitamin B6 (pyridoxine)
- Orange bell pepper: 0.332 mg vitamin B6 (pyridoxine)
- Red bell pepper: 0.303 mg vitamin B6 (pyridoxine)
- Yellow bell pepper: 0.292 mg vitamin B6 (pyridoxine)
- Pine nut: 0.255 mg vitamin B6 (pyridoxine)
- Green bell pepper: 0.247 mg vitamin B6 (pyridoxine)
- Pearled farro, dry: 0.235 mg vitamin B6 (pyridoxine)
- Okra: 0.215 mg vitamin B6 (pyridoxine)
- Spinach: 0.214 mg vitamin B6 (pyridoxine)
- Chia seed: 0.202 mg vitamin B6 (pyridoxine)
- Black rice: 0.202 mg vitamin B6 (pyridoxine)
- Pecan: 0.171 mg vitamin B6 (pyridoxine)
- Avocado, peeled: 0.167 mg vitamin B6 (pyridoxine)
- Mushroom, shiitake: 0.159 mg vitamin B6 (pyridoxine)
- Broccoli: 0.159 mg vitamin B6 (pyridoxine)
- Brown rice: 0.161 mg vitamin B6 (pyridoxine)
- Corn: 0.15 mg vitamin B6 (pyridoxine)
- Carrot: 0.146 mg vitamin B6 (pyridoxine)
- Potato: 0.145 mg vitamin B6 (pyridoxine)
- Red rice: 0.137 mg vitamin B6 (pyridoxine)
- Oat: 0.135 mg vitamin B6 (pyridoxine)
- Cabbage: 0.124 mg vitamin B6 (pyridoxine)
- Sweet potato: 0.124 mg vitamin B6 (pyridoxine)
- Mushroom, king oyster: 0.119 mg vitamin B6 (pyridoxine)
- Mushroom, enoki: 0.119 mg vitamin B6 (pyridoxine)
- Mushroom, crimini: 0.113 mg vitamin B6 (pyridoxine)
- Asparagus: 0.112 mg vitamin B6 (pyridoxine)
- Pineapple: 0.111 mg vitamin B6 (pyridoxine)
- Mango, peeled: 0.108 mg vitamin B6 (pyridoxine)
- Mushroom, beech: 0.105 mg vitamin B6 (pyridoxine)
- Mushroom, pioppini: 0.102 mg vitamin B6 (pyridoxine)
- Almond: 0.101 mg vitamin B6 (pyridoxine)
- Mushroom, portabella: 0.097 mg vitamin B6 (pyridoxine)
- Almond butter: 0.084 mg vitamin B6 (pyridoxine)
- Tomato: 0.079 mg vitamin B6 (pyridoxine)
- Mushrooms, white button: 0.077 mg vitamin B6 (pyridoxine)
- Lettuce: 0.071 mg vitamin B6 (pyridoxine)
- Mushroom, maitake: 0.071 mg vitamin B6 (pyridoxine)
- Mushroom, lion's mane: 0.066 mg vitamin B6 (pyridoxine)

Vitamin B6, also known as pyridoxine, is a true multitasker in the world of vitamins. and plays a crucial role in numerous bodily functions. From brain development to immune support, B6 is essential for overall health. 

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Which foods is Vitamin B6 rich?

## What Are The Benefits Of Vitamin B7 (Biotin) ?

Vitamin B7, more commonly known as biotin, is a crucial water-soluble vitamin that plays a vital role in numerous bodily functions. It's often associated with healthy hair, skin, and nails, but its benefits extend far beyond cosmetic improvements. 

- **Energy production**: it helps convert food into energy.
- **Cell growth**: it supports healthy cell growth and function.
- **Hair, skin, and nail health**: it contributes to the maintenance of healthy hair, skin, and nails.
- **Metabolism**: it plays a role in the metabolism of carbohydrates, fats, and proteins.
- **Nervous system function**: it supports healthy nervous system function.

NIH (National Institutes of Health) recommends the daily intake of vitamin B7, or biotin, it varies across different life stages:

- Children 4-8 years: 12 mcg vitamin B7 (biotin)	
- Children 9-13 years: 20 mcg vitamin B7 (biotin)
- Teens 14-18 years: 25 mcg vitamin B7 (biotin)
- Adults: 30 mcg vitamin B7 (biotin)
- Pregnant women: 30 mcg vitamin B7 (biotin)
- Breastfeeding women: 35 mcg vitamin B7 (biotin)

## Where Can You Find Vitamin B7 (Biotin) ?

Biotin is found in a variety of foods, making it relatively easy to incorporate into your daily diet. According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Product, Best Sources**

- 1 egg yolk, grade A, large: 7.8 mcg vitamin B7 (biotin)

**Plant-Based Food, Best Sources** 

- Peanut butter, creamy: 87.8 mcg vitamin B7 (biotin)
- Flour, almond: 69.1 vitamin B7 (biotin)
- Almond butter, creamy: 57.3 mcg vitamin B7 (biotin)
- Almond: 57 mcg vitamin B7 (biotin)
- Flaxseed: 33.8 mcg vitamin B7 (biotin)
- Mushroom, maitake: 32.6 mcg vitamin B7 (biotin)
- Flour, quinoa: 26.2 mcg vitamin B7 (biotin)
- Sorghum: 26.1 mcg vitamin B7 (biotin)
- Flour, amaranth: 25.4 mcg vitamin B7 (biotin)
- Flour, sorghum: 24.2 mcg vitamin B7 (biotin)
- Pecan: 22.7 mcg vitamin B7 (biotin)
- Oat: 22 mcg vitamin B7 (biotin)
- Flour, oat: 20.2 mcg vitamin B7 (biotin)
- Buckwheat: 18.6 mcg vitamin B7 (biotin)
- Walnut: 17.3 mcg vitamin B7 (biotin)
- Mushroom, lion's mane: 16.9 mcg vitamin B7 (biotin)
- Mushroom, pioppini: 15.3 mcg vitamin B7 (biotin)
- Flour, buckwheat: 15.1 mcg vitamin B7 (biotin)
- Chia seed: 14.5 mcg vitamin B7 (biotin)
- Sesame butter, creamy: 13.3 mcg vitamin B7 (biotin)
- Mushroom, crimini: 12.6 mcg vitamin B7 (biotin)
- Mushroom, enoki: 12.5 mcg vitamin B7 (biotin)
- Mushroom, king oyster: 10.8 mcg vitamin B7 (biotin)
- Mushroom, beech: 8.07 mcg vitamin B7 (biotin)
- Mushroom, oyster: 7.04 mcg vitamin B7 (biotin)
- Mushroom, shiitake: 6.05 mcg vitamin B7 (biotin)
- Brown rice: 4.99 mcg vitamin B7 (biotin)
- Black rice: 4.88 mcg vitamin B7 (biotin)
- Spinach: 4.25 mcg vitamin B7 (biotin)
- Raspberry: 3.43 mcg vitamin B7 (biotin)
- Soy milk: 3.34 mcg vitamin B7 (biotin)
- Corn: 2.51 mcg vitamin B7 (biotin)
- Carrot: 2.4 mcg vitamin B7 (biotin)
- Cottage cheese: 2.28 mcg vitamin B7 (biotin)
- Sour cream: 1.91 mcg vitamin B7 (biotin)
- Cream cheese: 1.74 mcg vitamin B7 (biotin)
- Almond milk: 1.42 mcg vitamin B7 (biotin)
- Oat milk: 1.41 mcg vitamin B7 (biotin)
- Cucumber: 0.963 mcg vitamin B7 (biotin)
- Mango: 0.925 mcg vitamin B7 (biotin)
- Honeydew: 0.713 mcg vitamin B7 (biotin)
- Orange bell pepper: 0.58 mcg vitamin B7 (biotin)
- Tomato: 0.469 mcg vitamin B7 (biotin)
- Yellow bell pepper: 0.46 mcg vitamin B7 (biotin)
- Red bell pepper: 0.427 mcg vitamin B7 (biotin)
- Blueberry: 0.3 mcg vitamin B7 (biotin)
- Strawberry: 0.19 mcg vitamin B7 (biotin)
- Red grapes: 0.122 mcg vitamin B7 (biotin)
- Green grapes: 0.111 mcg vitamin B7 (biotin)

Vitamin B7, more commonly known as biotin, plays a vital role in numerous bodily functions. It's often associated with healthy hair, skin, and nails, but its benefits extend far beyond cosmetic improvements. 

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Which foods is Vitamin B7 (biotin) rich?

## What Are The Benefits Of Vitamin B9 (Folate)?

Vitamin B9, also known as folate or folic acid, is an essential nutrient that plays a crucial role in cell growth, DNA synthesis, and red blood cell formation. It's particularly important during pregnancy, but everyone can benefit from ensuring they get enough of this vital vitamin.  

- **DNA synthesis and repair**: it's crucial for cell division and growth.
- **Red blood cell formation**: it helps prevent anemia.
- **Neural tube development**: it's especially important during pregnancy to prevent neural tube defects in babies.
- **Brain health**: it supports cognitive function.
- **Homocysteine regulation**: it helps regulate homocysteine levels, which are linked to heart health.

NIH (National Institutes of Health) recommends the daily amount of vitamin B9, or folate, is expressed in Dietary Folate Equivalents (DFE), and it varies across different life stages:

- Children 4-8 years: 200 mcg DFE
- Children 9-13 years: 300 mcg DFE
- Teens and Adults: 400 mcg DFE
- Pregnant women: 600 mcg DFE
- Breastfeeding women: 500 mcg DFE

The measure of mcg DFE is used because your body absorbs more folic acid from fortified foods and dietary supplements than folate found naturally in foods. Compared to folate found naturally in foods, you actually need less folic acid to get recommended amounts. DFE Calculation:

- 1 mcg DFE = 1 mcg food folate
- 1 mcg DFE = 0.6 mcg folic acid from fortified foods or dietary supplements consumed with foods
- 1 mcg DFE = 0.5 mcg folic acid from dietary supplements taken on an empty stomach

For example, a food label might read "667 mcg DFE (400 mcg folic acid)," indicating that 400 mcg of the total folate is from folic acid. This 400 mcg of folic acid is then divided by 0.6 to approximate 667 mcg DFE.

Important note: while folate is essential to support cell growth, DNA synthesis, and prevent neural tube defects during pregnancy, ensuring optimal health for both individuals and developing babies, it's important to be mindful of excessive consumption, especially from supplements. High doses can mask a vitamin B12 deficiency, potentially leading to delayed diagnosis and neurological damage if the B12 deficiency goes untreated.

## Where Can You Find Vitamin  B9 (Folate) ?

Folate is found in a variety of foods, making it easy to incorporate into your diet. According to the USDA database, a **3.5-ounce (100-gram)** raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- Fish, roe: 80 mcg DFE (folate)
- 1 duck egg (70g): 56 mcg DFE (folate)	
- 1 turkey egg (79g): 56 mcg DFE (folate)
- Crab: 44 mcg DFE (folate)
- Blue mussel: 42 mcg DFE (folate)
- 1 chicken egg, jumbo (63g): 29.6 mcg DFE (folate)
- 1 chicken egg, extra large (56g): 26.3 mcg DFE (folate)
- Fish, Atlantic salmon: 25 mcg DFE (folate)
- Fish, tilapia: 24 mcg DFE (folate)
- 1 chicken egg, large (50g): 23.5 mcg DFE (folate)
- 1 chicken egg, medium (44g): 20.7 mcg DFE (folate)
- Shrimp: 19 mcg DFE (folate)
- 1 chicken egg, small (38g): 17.9 mcg DFE (folate)
- Octopus: 16 mcg DFE (folate)
- Cuttlefish: 16 mcg DFE (folate)
- Scallop: 16 mcg DFE (folate)
- Fish, milkfish: 16 mcg DFE (folate)
- Fish, carp: 15 mcg DFE (folate)
- Fish, sablefish: 15 mcg DFE (folate)
- Fish, croaker: 15 mcg DFE (folate)
- Fish, pompano: 15 mcg DFE (folate)
- Fish, american shad: 15 mcg DFE (folate)
- Fish, sturgeon: 15 mcg DFE (folate)
- Fish, whitefish: 15 mcg DFE (folate)
- Fish, bass: 15 mcg DFE (folate)
- Eel: 15 mcg DFE (folate)
- Duck: 13 mcg DFE (folate)
- Fish, coho salmon: 13 mcg DFE (folate)
- Fish, chum salmon: 13 mcg DFE (folate)
- Fish, whiting: 13 mcg DFE (folate)
- Fish, haddock: 12 mcg DFE (folate)
- Fish, halibut: 12 mcg DFE (folate)
- Fish, herring: 10 mcg DFE (folate)
- Fish, catfish: 10 mcg DFE (folate)

**Plant-Based Food, Best Sources** 

- Yardlong bean: 658 mcg DFE (folate)
- Cowpea: 633 mcg DFE (folate)
- Lentil: 479 mcg DFE (folate)
- Pink bean: 463 mcg DFE (folate)
- Pigeon pea: 456 mcg DFE (folate)
- Black bean: 444 mcg DFE (folate)
- Broadbean (fava bean): 423 mcg DFE (folate)
- Kidney bean: 394 mcg DFE (folate)
- French bean: 399 mcg DFE (folate)
- White bean: 388 mcg DFE (folate)
- Soybean: 375 mcg DFE (folate)
- Navy bean: 364 mcg DFE (folate)
- Lupin: 355 mcg DFE (folate)
- Peanut: 240 mcg DFE (folate)
- Yeast extract spread: 353 mcg DFE (folate) per teaspoon
- Spinach: 194 mcg DFE (folate)
- Asparagus: 182 mcg DFE (folate)
- Soy milk, 1 quart (976g): 175.7 mcg DFE (folate)
- Arugula, baby: 149 mcg DFE (folate)
- Collard greens: 129 mcg DFE (folate)
- Chicory greens: 110 mcg DFE (folate)
- Beets: 109 mcg DFE (folate)
- Sesame butter: 108 mcg DFE (folate)
- Chives: 105 mcg DFE (folate)
- Peanut butter: 97.3 mcg DFE (folate)
- Chayote: 93 mcg DFE (folate)
- Avocado: 81 mcg DFE (folate)
- Savoy cabbage: 80 mcg DFE (folate)
- Napa cabbage, chinese (pe-tsai): 79 mcg DFE (folate)
- Bok choy, chinese (pak-choi): 66 mcg DFE (folate)
- Broccoli: 65 mcg DFE (folate)
- Green pea: 65 mcg DFE (folate)
- Mushroom, oyster: 63.1 mcg DFE (folate)
- Kale: 62 mcg DFE (folate)
- Cauliflower: 57 mcg DFE (folate)
- Lettuce, cos or romaine: 50 mcg DFE (folate)
- Guava: 49 mcg DFE (folate)
- Red bell pepper: 47.3 mcg DFE (folate)
- Winged bean: 45 mcg DFE (folate)
- Soy milk, 1 cup (244g): 43.7 mcg DFE (folate)
- Carrot, baby: 43.6 mcg DFE (folate)
- Cabbage: 43 mcg DFE (folate)
- Mango: 43 mcg DFE (folate)
- Almond butter: 42.5 mcg DFE (folate)
- Corn: 42 mcg DFE (folate)
- Yellow bell pepper: 41.6 mcg DFE (folate)
- Pomegranate: 38 mcg DFE (folate)
- Carrot, mature: 37.1 mcg DFE (folate)
- Papaya: 37 mcg DFE (folate)
- Celery: 36 mcg DFE (folate)
- Durian: 36 mcg DFE (folate)
- Almond, dry roasted with salt added: 35 mcg DFE (folate)
- Mushroom, shiitake: 32.1 mcg DFE (folate)
- Kiwifruit, yellow: 31 mcg DFE (folate)
- Orange: 30 mcg DFE (folate)
- Mushroom, lion's mane: 29.6 mcg DFE (folate)
- Tofu: 29 mcg DFE (folate)
- Blackberry: 25 mcg DFE (folate)
- Clementine: 24 mcg DFE (folate)
- Jackfruit: 24 mcg DFE (folate)
- Kiwifruit, green: 24 mcg DFE (folate)
- Strawberry: 24 mcg DFE (folate)
- Feijoa: 23 mcg DFE (folate)
- Green bell pepper: 22.2 mcg DFE (folate)
- Eggplant: 22 mcg DFE (folate)
- Raspberry: 21 mcg DFE (folate)
- Banana: 20 mcg DFE (folate)
- Honeydew: 19 mcg DFE (folate)
- Pineapple: 18 mcg DFE (folate)
- Red cabbage: 18 mcg DFE (folate)
- Kumquat: 17 mcg DFE (folate)
- Cantaloupe: 14 mcg DFE (folate)
- Lychee: 14 mcg DFE (folate)
- Mammy-apple (mamey): 14 mcg DFE (folate)
- Soursop: 14 mcg DFE (folate)
- Tamarind: 14 mcg DFE (folate)
- Carambola (starfruit): 12 mcg DFE (folate)
- Lemon: 11 mcg DFE (folate)
- Grape tomato: 10 mcg DFE (folate)
- Grapefruit: 10 mcg DFE (folate)

**Diary Food, Best Sources** 

- Cheese, brie: 65 mcg DFE (folate)
- Cheese, camembert: 62 mcg DFE (folate)
- Cheese, limburger: 58 mcg DFE (folate)
- Cheese, roquefort: 49 mcg DFE (folate)
- Milk, 1 quart (976g): 48.8 mcg DFE (folate)
- Whole milk, 1 quart (976g): 48.8 mcg DFE (folate)
- Cheese, blue: 36 mcg DFE (folate)
- Cheese, feta: 32 mcg DFE (folate)
- Cheese, cheddar: 21 mcg DFE (folate)
- Cheese, gouda: 21 mcg DFE (folate)
- Cheese, brick: 20 mcg DFE (folate)
- Milk, 1 cup (244g): 12.2 mcg DFE (folate)
- Whole milk, 1 cup (244g): 12.2 mcg DFE (folate)
- Yogurt: 7 mcg DFE (folate)
- Greek yogurt: 5 mcg DFE (folate)

Vitamin B9, also known as folate or folic acid, is an essential nutrient that plays a crucial role in cell growth, DNA synthesis, and red blood cell formation. It's particularly important during pregnancy, but everyone can benefit from ensuring they get enough of this vital vitamin.  

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Which foods is vitamin B9 (folate) rich?

## What Are The Benefits Of Vitamin B12 (Cobalamin)?

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. Unlike many other vitamins, B12 is primarily found in animal products, making it especially important for vegetarians and vegans to pay close attention to their intake.

- **Nerve function**: it helps maintain the protective sheath around nerves.
- **Red blood cell formation**: it prevents anemia.
- **DNA synthesis**: it's crucial for cell growth and division.
- **Brain health**: it supports cognitive function and memory.

NIH (National Institutes of Health) recommends the daily intake of vitamin B12, it varies across different life stages:

- Children 4-8 years: 1.2 mcg vitamin B12 (cobalamin)	
- Children 9-13 years: 1.8 mcg vitamin B12 (cobalamin)	
- Teens and Adults: 2.4 mcg vitamin B12 (cobalamin)	
- Pregnant women: 2.6 mcg vitamin B12 (cobalamin)	
- Breastfeeding women: 2.8 mcg vitamin B12 (cobalamin)	

## Where Can You Find Vitamin B12 (Cobalamin)?

B12 is primarily found in animal products, but there are some fortified options for those following a plant-based diet. Let's explore the foods that can help you meet your daily B12 needs. According to the USDA database, a** 3.5-ounce (100-gram) **raw portion provides the following nutritional information:

**Animal Food, Best Sources**

- Octopus: 20 mcg vitamin B12 (cobalamin)	
- Blue mussel: 12 mcg vitamin B12 (cobalamin)	
- Clam: 11.3 mcg vitamin B12 (cobalamin)	
- Crab: 9 mcg vitamin B12 (cobalamin)
- Fish, Atlantic salmon: 5.7 mcg vitamin B12 (cobalamin)	
- Fish, sockeye salmon: 5.16 mcg vitamin B12 (cobalamin)	
- Fish, pink salmon: 4.15 mcg vitamin B12 (cobalamin)
- 1 duck egg (70g): 3.78 mcg vitamin B12 (cobalamin)
- Cuttlefish: 3 mcg vitamin B12 (cobalamin)	
- Eel: 3 mcg vitamin B12 (cobalamin)	
- Fish, coho salmon: 2.67 mcg vitamin B12 (cobalamin)	
- Fish, catfish: 2.27 mcg vitamin B12 (cobalamin)	
- Fish, skipjack tuna: 1.9 mcg vitamin B12 (cobalamin)	
- Fish, butterfish: 1.9 mcg vitamin B12 (cobalamin)	
- Fish, haddock: 1.83 mcg vitamin B12 (cobalamin)	
- Fish, swordfish: 1.7 mcg vitamin B12 (cobalamin)	
- Fish, pollock: 1.63 mcg vitamin B12 (cobalamin)	
- Lamb: 1.62 mcg vitamin B12 (cobalamin)	
- Fish, surimi: 1.6 mcg vitamin B12 (cobalamin)	
- Fish, tilapia: 1.58 mcg vitamin B12 (cobalamin)	
- Fish, carp: 1.53 mcg vitamin B12 (cobalamin)	
- Fish, sablefish: 1.5 mcg vitamin B12 (cobalamin)	
- Scallop: 1.41 mcg vitamin B12 (cobalamin)	
- Fish, rockfish: 1.39 mcg vitamin B12 (cobalamin)	
- Fish, yellowtail: 1.3 mcg vitamin B12 (cobalamin)	
- Fish, pompano: 1.3 mcg vitamin B12 (cobalamin)	
- Squid: 1.3 mcg vitamin B12 (cobalamin)	
- Lobster: 1.25 mcg vitamin B12 (cobalamin)	
- Turkey: 1.22 mcg vitamin B12 (cobalamin)	
- Shrimp: 1.11 mcg vitamin B12 (cobalamin)	
- Fish, halibut: 1.1 mcg vitamin B12 (cobalamin)	
- Fish, whitefish: 1 mcg vitamin B12 (cobalamin)	
- Fish, cod: 0.91 mcg vitamin B12 (cobalamin)	
- Beef: 0.73 mcg vitamin B12 (cobalamin)	
- Pork: 0.7 mcg vitamin B12 (cobalamin)	
- Duck: 0.67 mcg vitamin B12 (cobalamin)	
- Chicken: 0.56 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, jumbo (63g): 0.56 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, grade A (50.3g): 0.51 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, extra large (56g): 0.498 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, large (50g): 0.445 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, medium (44g): 0.392 mcg vitamin B12 (cobalamin)	
- 1 chicken egg, small (38g): 0.338	mcg vitamin B12 (cobalamin)	
- 1 chicken egg yolk, large (17g): 0.33 mcg vitamin B12 (cobalamin)	

**Plant-Based Food, Best Sources** 

- Kiwifruit, ZESPRI SunGold: 0.08 mcg vitamin B12 (cobalamin)	
- Yeast extract spread: 0.5 mcg vitamin B12 (cobalamin) or 0.03 mcg vitamin B12 (cobalamin) per teaspoon
- Soy milk, 1 quart (976g): 3.8 mcg vitamin B12 (cobalamin)	
- Almond milk, 1 quart (976g): 3.32 mcg vitamin B12 (cobalamin)	
- Soy milk, 1 cup (244g): 0.95 mcg vitamin B12 (cobalamin)	
- Almond milk, 1 cup (244g): 0.83 mcg vitamin B12 (cobalamin)	

Almonds and soybeans naturally lack vitamin B12, which is primarily found in animal products and produced by bacteria. However, almond milk and soy milk is frequently fortified with synthetic B12 during manufacturing to cater to those with plant-based diets, so it's essential to check product labels to confirm vitamin B12 fortification.

**Diary Food, Best Sources** 

- Sheep's milk, 1 quart (976g): 6.96 mcg vitamin B12 (cobalamin)	
- Milk, 1 quart (976g): 4.59 mcg vitamin B12 (cobalamin)	
- Cheese, swiss: 3.02 mcg vitamin B12 (cobalamin)	
- Sheep's milk, 1 cup (244g): 1.74 mcg vitamin B12 (cobalamin)	
- Cheese, feta: 1.69 mcg vitamin B12 (cobalamin)	
- Cheese, fontina: 1.68 mcg vitamin B12 (cobalamin)	
- Cheese, brie: 1.65 mcg vitamin B12 (cobalamin)	
- Cheese, gruyere: 1.6 mcg vitamin B12 (cobalamin)	
- Cheese, edam: 1.54 mcg vitamin B12 (cobalamin)	
- Cheese, gouda: 1.54 mcg vitamin B12 (cobalamin)	
- Cheese, port de salut: 1.5 mcg vitamin B12 (cobalamin)	
- Cheese, muenster: 1.47 mcg vitamin B12 (cobalamin)	
- Cheese, provolone: 1.46 mcg vitamin B12 (cobalamin)	
- Cheese, mexican, queso anejo: 1.38 mcg vitamin B12 (cobalamin)	
- Cheese, camembert: 1.3 mcg vitamin B12 (cobalamin)	
- Cheese, brick: 1.26 mcg vitamin B12 (cobalamin)	
- Cheese, Mexican blend: 1.23 mcg vitamin B12 (cobalamin)	
- Cheese, blue: 1.22 mcg vitamin B12 (cobalamin)	
- Milk, 1 cup (244g): 1.15 mcg vitamin B12 (cobalamin)	
- Cheese, romano: 1.12 mcg vitamin B12 (cobalamin)	
- Cheese, cheddar: 1.06 mcg vitamin B12 (cobalamin)	
- Cheese, limburger: 1 mcg vitamin B12 (cobalamin)	
- Cheese, colby: 0.83 mcg vitamin B12 (cobalamin)	
- Cheese, monterey: 0.83 mcg vitamin B12 (cobalamin)	
- Cheese, cheshire: 0.83 mcg vitamin B12 (cobalamin)	
- Cheese, ricotta: 0.78 mcg vitamin B12 (cobalamin)	
- Greek yogurt: 0.75 mcg vitamin B12 (cobalamin)	
- Cheese, roquefort: 0.64 mcg vitamin B12 (cobalamin)	
- Cheese, cottage: 0.63 mcg vitamin B12 (cobalamin)	
- Yogurt: 0.37 mcg vitamin B12 (cobalamin)	
- Sour cream: 0.3 mcg vitamin B12 (cobalamin)	
- Cheese, cream: 0.22 mcg vitamin B12 (cobalamin)	
- Butter: 0.17 mcg vitamin B12 (cobalamin)	

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. Unlike many other vitamins, B12 is primarily found in animal products, making it especially important for vegetarians and vegans to pay close attention to their intake.

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Which foods is vitamin B12 rich?

## What Are The Benefits Of Vitamin C (Ascorbic Acid)?

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and essential nutrient that plays a crucial role in numerous bodily functions. It's renowned for its immune-boosting properties, but its benefits extend far beyond that. As our bodies can't produce or store vitamin C, we need to replenish it daily through our diet. 

- **Immune system support**: it boosts immune function and helps fight off infections.
- **Collagen production**: it's crucial for the formation of collagen, which is vital for skin, bones, and connective tissues.
- **Antioxidant protection**: it neutralizes harmful free radicals, protecting cells from damage.
- **Iron absorption**: it enhances the absorption of iron from plant-based foods.
- **Wound healing**: it promotes tissue repair and wound healing.

NIH (National Institutes of Health) recommends the daily intake of vitamin C, it varies across different life stages:

- Children 4-8 years: 25 mg vitamin C
- Children 9-13 years: 45 mg vitamin C
- Teens 14-18 years (boys): 75 mg vitamin C
- Teens 14-18 years (girls): 65 mg vitamin C
- Adult men: 90 mg vitamin C
- Adult women: 75 mg vitamin C
- Pregnant women: 85 mg vitamin C
- Breastfeeding women: 120 mg vitamin C
- Smokers: need an additional 35 mg/day to the above recommendations

Important Note: while vitamin C is generally safe, excessive intake from supplements can cause digestive issues.

## Where Can You Find Vitamin C (Ascorbic Acid)?

Vitamin C is abundant in a variety of fruits and vegetables, making it easy to incorporate into your daily meals. Let's explore the vibrant and delicious foods that can help you meet your vitamin C needs. According to the USDA database:

- Guava (3.5oz/100g): 228 mg vitamin C
- Kiwifruit, ZESPRI SunGold (3.5oz/100g): 161 mg vitamin C
- Orange bell pepper (3.5oz/100g): 158 mg vitamin C
- Red bell pepper (3.5oz/100g): 142 mg vitamin C
- Yellow bell pepper (3.5oz/100g): 139 mg vitamin C
- Red sweet pepper (3.5oz/100g): 128 mg vitamin C
- Arugula, baby (3.5oz/100g): 101 mg vitamin C
- Green bell pepper (3.5oz/100g): 99.5 mg vitamin C
- Tahitian taro (3.5oz/100g): 96 mg vitamin C
- Kale (3.5oz/100g): 93.4 mg vitamin C
- Kiwifruit, green (3.5oz/100g): 92.7 mg vitamin C
- Broccoli (3.5oz/100g): 89.2 mg vitamin C
- Green sweet pepper (3.5oz/100g): 80.4 mg vitamin C
- Jujube (3.5oz/100g): 69 mg vitamin C
- Garden cress (3.5oz/100g): 69 mg vitamin C
- Papaya (3.5oz/100g): 60.9 mg vitamin C
- Turnip greens (3.5oz/100g): 60 mg vitamin C
- Strawberry (3.5oz/100g): 59.6 mg vitamin C
- Navel orange (3.5oz/100g): 59.1 mg vitamin C
- Pineapple (3.5oz/100g): 58.6 mg vitamin C
- Red cabbage (3.5oz/100g): 53.9 mg vitamin C
- Orange (3.5oz/100g): 53.2 mg vitamin C
- Lemon (3.5oz/100g): 53 mg vitamin C
- Lotus root (3.5oz/100g): 44 mg vitamin C
- Kumquat (3.5oz/100g): 43.9 mg vitamin C
- Watercress (3.5oz/100g): 43 mg vitamin C
- Cabbage (3.5oz/100g): 36.6 mg vitamin C
- Mango (3.5oz/100g): 36.4 mg vitamin C
- Collard greens (3.5oz/100g): 35.3 mg vitamin C
- Dandelion greens (3.5oz/100g): 35 mg vitamin C
- Grapefruit (3.5oz/100g): 34.4 mg vitamin C
- Carambola / starfruit (3.5oz/100g): 34.4 mg vitamin C
- Feijoa (3.5oz/100g): 32.9 mg vitamin C
- Butterbur / fuki (3.5oz/100g): 31.5 mg vitamin C
- Spinach (3.5oz/100g): 30.3 mg vitamin C
- Passion-fruit juice (3.5oz/100g): 29.8 mg vitamin C
- Chinese broccoli (3.5oz/100g): 29.6 mg vitamin C
- Lime (3.5oz/100g): 29.1 mg vitamin C
- Radishes, white icicle (3.5oz/100g): 29 mg vitamin C
- Grape tomato (3.5oz/100g): 27.2 mg vitamin C
- Kuri / Japanese chestnut (3.5oz/100g): 26.3 mg vitamin C
- Raspberry (3.5oz/100g): 26.2 mg vitamin C
- Potato, gold (3.5oz/100g): 23.3 mg vitamin C
- Okra (3.5oz/100g): 23 mg vitamin C
- Potato, red (3.5oz/100g): 21.3 mg vitamin C
- Blackberry (3.5oz/100g): 21 mg vitamin C
- Turnip (3.5oz/100g): 21 mg vitamin C
- Soursop (3.5oz/100g): 20.6 mg vitamin C
- Cassava (3.5oz/100g): 20.6 mg vitamin C
- Summer squash, zucchini (3.5oz/100g): 17.9 mg vitamin C
- Roma tomato (3.5oz/100g): 17.8 mg vitamin C
- Honeydew (3.5oz/100g): 15.7 mg vitamin C
- Lettuce, green leaf (3.5oz/100g): 15.2 mg vitamin C
- Sweet potato (3.5oz/100g): 14.8 mg vitamin C
- Sapodilla (3.5oz/100g): 14.7 mg vitamin C
- Mung bean (3.5oz/100g): 13.2 mg vitamin C
- Natto (3.5oz/100g): 13 mg vitamin C
- Fennel (3.5oz/100g): 12 mg vitamin C
- Leek (3.5oz/100g): 12 mg vitamin C
- Cantaloupe (3.5oz/100g): 10.9 mg vitamin C
- Cherry (3.5oz/100g): 10.4 mg vitamin C
- Pomegranate (3.5oz/100g): 10.2 mg vitamin C
- Avocado (3.5oz/100g): 10 mg vitamin C
- Plum (3.5oz/100g): 9.5 mg vitamin C
- Lettuce, red leaf (3.5oz/100g): 9.3 mg vitamin C
- Asparagus (3.5oz/100g): 9.2 mg vitamin C
- Banana (3.5oz/100g): 8.7 mg vitamin C
- Blueberry (3.5oz/100g): 8.1 mg vitamin C
- Chayote (3.5oz/100g): 7.7 mg vitamin C
- Corn (3.5oz/100g): 6.8 mg vitamin C
- Soybean (3.5oz/100g): 6 mg vitamin C
- Bartlett pear (3.5oz/100g): 4.4 mg vitamin C
- Yellow peach (3.5oz/100g): 4.1 mg vitamin C
- Red grape (3.5oz/100g): 3.3 mg vitamin C
- Apricot (3.5oz/100g): 3.1 mg vitamin C
- Green grape (3.5oz/100g): 3 mg vitamin C
- Nectarine (3.5oz/100g): 2.9 mg vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and essential nutrient that plays a crucial role in numerous bodily functions.

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Which foods is vitamin C rich?

## What Are The Benefits Of Vitamin D ?

Vitamin D, often called the "sunshine vitamin," is essential for strong bones, a healthy immune system, and overall well-being. Unlike most vitamins, our bodies can produce vitamin D when exposed to sunlight. However, many people don't get enough sun exposure, making dietary sources crucial. 

- **Bone health**: it helps the body absorb calcium and phosphorus, essential for strong bones.
- **Immune system support**: it plays a role in immune function.
- **Muscle function**: it supports muscle strength and function.
- **Mood regulation**: some studies suggest a link between vitamin D and mood.

NIH (National Institutes of Health) recommends the daily intake of vitamin D, it varies across different life stages:

- Children 0-12 months: 10 mcg (400 IU) 
- Children 1-13 years: 15 mcg (600 IU)
- Teens 14-18 years: 15 mcg (600 IU)
- Adults: 15 mcg (600 IU)
- Pregnant and Breastfeeding women: 15 mcg (600 IU)
- Elders 70+ years: 20 mcg (800 IU)

Important note: Vitamin D deficiency is common, and it's essential to ensure you're getting enough. High doses of vitamin D supplements can be toxic, so it's crucial to consult with your doctor before taking them.

## Where Can You Find Vitamin D ?

Vitamin D is found in a limited number of foods, making it challenging to get enough from diet alone. Let's explore the foods that can help you meet your vitamin D needs. According to the USDA database:

- Mushrooms, brown, italian, or crimini  (3.5oz/100g): 31.9 mcg vitamin D
- Mushrooms, portabella (3.5oz/100g): 28.4 mcg vitamin D
- Mushrooms, maitake (3.5oz/100g): 28.1 mcg vitamin D
- Fish, Greenland halibut (3.5oz/100g): 27.4 mcg vitamin D
- Mushroom, white (3.5oz/100g): 26.2 mcg vitamin D
- Fish, carp (3.5oz/100g): 24.7 mcg vitamin D
- Eel (3.5oz/100g): 23.3 mcg vitamin D
- Fish, Atlantic mackerel (3.5oz/100g): 16.1 mcg vitamin D
- Fish, rainbow trout (3.5oz/100g): 15.9 mcg vitamin D
- Fish, sockeye salmon (3.5oz/100g): 14.1 mcg vitamin D
- Fish, swordfish (3.5oz/100g): 13.9 mcg vitamin D
- Fish, catfish (3.5oz/100g): 12.5 mcg vitamin D
- Fish, roe (3.5oz/100g): 12.1 mcg vitamin D
- Fish, whitefish (3.5oz/100g): 12 mcg vitamin D
- Soy milk, 1 cup (244g): 11.3 mcg vitamin D
- 1 teaspoon of cod liver oil: 11.2	mcg vitamin D
- Fish, pompano (3.5oz/100g): 11 mcg vitamin D
- Fish, Atlantic salmon (3.5oz/100g): 11 mcg vitamin D
- Fish, pink salmon (3.5oz/100g): 10.9 mcg vitamin D
- Fish, sturgeon (3.5oz/100g): 10.3 mcg vitamin D
- Fish, Pacific and jack mackerel (3.5oz/100g): 9.1 mcg vitamin D
- Fish, coho salmon (3.5oz/100g): 9 mcg vitamin D
- Fish, spanish mackerel (3.5oz/100g): 7.3 mcg vitamin D
- Fish, bluefin tuna (3.5oz/100g): 5.7 mcg vitamin D
- Fish, sea bass (3.5oz/100g): 5.6 mcg vitamin D
- Mushrooms, Chanterelle (3.5oz/100g): 5.3 mcg vitamin D
- Mushrooms, morel: 5.1 mcg vitamin D
- Fish, american shad (3.5oz/100g): 4.8 mcg vitamin D
- Fish, Atlantic and Pacific halibut (3.5oz/100g): 4.7 mcg vitamin D
- Fish, Atlantic herring (3.5oz/100g): 4.2 mcg vitamin D
- Oat milk, 1 cup (244g): 4.15 mcg vitamin D
- Fish, trout (3.5oz/100g): 3.9 mcg vitamin D
- Almond milk, 1 cup (244g): 3.88 mcg vitamin D
- Fish, Pacific rockfish (3.5oz/100g): 3.8 mcg vitamin D
- Fish, tilapia (3.5oz/100g): 3.1 mcg vitamin D
- Cheese, queso fresco: 2.7 mcg vitamin D
- Lard (3.5oz/100g): 2.5 mcg vitamin D
- 1 goose egg (144g): 2.45 mcg vitamin D
- Rice milk, 1 cup (244g): 2.44 mcg vitamin D
- Fish, yellowfin tuna (3.5oz/100g): 1.7 mcg vitamin D
- Fish, striped mullet (3.5oz/100g): 1.5 mcg vitamin D
- Fish, whiting (3.5oz/100g): 1.4 mcg vitamin D
- Turkey liver (3.5oz/100g): 1.3 mcg vitamin D
- 1 chicken egg, jumbo (63g): 1.26 mcg vitamin D
- 1 chicken egg, grade A (50.3g): 1.24 mcg vitamin D
- 1 duck egg (70g): 1.19 mcg vitamin D
- 1 chicken egg, extra large (56g): 1.12 mcg vitamin D
- Fish, Atlantic pollock (3.5oz/100g): 1 mcg vitamin D
- 1 chicken egg, large (50g): 1 mcg vitamin D
- 1 egg yolk, large (17g): 0.92 mcg vitamin D
- Fish, Atlantic cod: 0.9 mcg vitamin D
- 1 chicken egg, medium (44g): 0.88 mcg vitamin D
- Fish, smelt (3.5oz/100g): 0.8 mcg vitamin D
- Turkey giblets (3.5oz/100g): 0.8 mcg vitamin D
- Yogurt (3.5oz/100g): 0.78 mcg vitamin D
- 1 chicken egg, small (38g): 0.76 mcg vitamin D
- Turkey (3.5oz/100g): 0.4 mcg vitamin D
- 1 teaspoon of sardine fish oil: 0.373	mcg vitamin D
- Milk, 1 cup (244g): 0.244 mcg vitamin D

Vitamin D, often called the "sunshine vitamin," is essential for strong bones, a healthy immune system, and overall well-being. 

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Which foods is vitamin D rich?

## What Are The Benefits Of Vitamin E?

Vitamin E is a powerful fat-soluble antioxidant that plays a crucial role in protecting your cells from damage. It's essential for maintaining healthy skin, eyes, and immune function. While often associated with skincare, its benefits extend far beyond cosmetic improvements.

- **Antioxidant protection**: it neutralizes harmful free radicals, protecting cells from oxidative stress.
- **Immune system support**: it supports a healthy immune system.
- **Skin health**: it helps maintain healthy skin and protects it from damage.
- **Eye health**: it may play a role in preventing age-related macular degeneration.

NIH (National Institutes of Health) recommends the daily intake of vitamin E, it varies across different life stages:

- Children 4-8 years: 7 mg
- Children 9-13 years: 11 mg
- Teens 14-18 years: 15 mg
- Adults: 15 mg
- Pregnant women: 15 mg
- Breastfeeding women: 19 mg

Important note: while vitamin E is generally safe, excessive intake from supplements can increase the risk of bleeding. If you're planning to have surgery, stop taking vitamin E two weeks beforehand. It's crucial to consult with your doctor before taking high-dose vitamin E supplements.

## Where Can You Find Vitamin E?

Vitamin E is found in a variety of plant-based foods, making it easy to incorporate into your diet. Let's explore the delicious foods that can help you meet yourmg needs. According to the USDA database:

- Almond (3.5oz/100g): 25.6 mg Vitamin E
- Wheat germ oil, 1 tablespoon (13.6g): 20.22 mg Vitamin E
- Cereals ready-to-eat, granola  (3.5oz/100g): 11.1 mg Vitamin E
- Snacks, sweet potato chips (3.5oz/100g): 9.82 mg Vitamin E
- Sunflower oil, 1 tablespoon (13.6g): 9.3 mg Vitamin E
- Peanut (3.5oz/100g): 8.33 mg Vitamin E
- Almond milk, 1 cup (244g): 8.1 mg Vitamin E
- Fish roe (3.5oz/100g): 7 mg Vitamin E
- Snacks, pita chips (3.5oz/100g): 6.93 mg Vitamin E
- Snacks, brown rice chips (3.5oz/100g): 6.54 mg Vitamin E
- Hazelnut oil, 1 tablespoon (13.6g): 6.4 mg Vitamin E
- Safflower oil, 1 tablespoon (13.6g): 6.25 mg Vitamin E
- Almond oil, 1 tablespoon (13.6g): 5.32 mg Vitamin E
- Rice bran oil, 1 tablespoon (13.6g): 4.38 mg Vitamin E
- Eel (3.5oz/100g): 4 mg Vitamin E
- Abalone (3.5oz/100g): 4 mg Vitamin E
- Grapeseed oil, 1 tablespoon (13.6g): 3.91 mg Vitamin E
- Atlantic salmon (3.5oz/100g): 3.55 mg Vitamin E
- Corn oil, 1 tablespoon (13.6g): 3.06 mg Vitamin E
- Cranberry juice, 1 cup (253g): 3.04 mg Vitamin E
- Turnip greens (3.5oz/100g): 2.86 mg Vitamin E
- Pistachio nut (3.5oz/100g): 2.86 mg Vitamin E
- Crayfish (3.5oz/100g): 2.85 mg Vitamin E
- Olive oil, extra light, 1 tablespoon (13.6g): 2.83 mg Vitamin E
- Carrot juice, 1 cup (236g): 2.74 mg Vitamin E
- Babassu oil, 1 tablespoon (13.6g): 2.59 mg Vitamin E
- Taro (3.5oz/100g): 2.38 mg Vitamin E
- Canola oil, 1 tablespoon (13.6g): 2.35 mg Vitamin E
- Fish, rainbow trout (3.5oz/100g): 2.34 mg Vitamin E
- Almond butter, 1 tablespoon (13.6g): 2.26 mg Vitamin E
- Chicory greens (3.5oz/100g): 2.26 mg Vitamin E
- Collard greens  (3.5oz/100g): 2.26 mg Vitamin E
- Radicchio (3.5oz/100g): 2.26 mg Vitamin E
- Palm oil, 1 tablespoon (13.6g): 2.16 mg Vitamin E
- Mamey sapote (3.5oz/100g): 2.11 mg Vitamin E
- Black walnut (3.5oz/100g): 2.08 mg Vitamin E
- Avocado (3.5oz/100g): 2.07 mg Vitamin E
- Peanut oil, 1 tablespoon (13.6g): 2.06 mg Vitamin E
- Spinach (3.5oz/100g): 2.03 mg Vitamin E
- Fish, swordfish (3.5oz/100g): 2.02 mg Vitamin E
- Mustard greens (3.5oz/100g): 2.01 mg Vitamin E
- Corn and canola oil, 1 tablespoon (13.6g): 2 mg Vitamin E
- Oat oil, 1 tablespoon (13.6g): 1.95 mg Vitamin E
- Fish, halibut (3.5oz/100g): 1.9 mg Vitamin E
- Swiss chard (3.5oz/100g): 1.89 mg Vitamin E
- 1 goose egg: 1.86 mg Vitamin E
- Soybean oil, 1 tablespoon (13.6g): 1.65 mg Vitamin E
- Broccoli raab (3.5oz/100g): 1.62 mg Vitamin E
- Red sweet pepper (3.5oz/100g): 1.58 mg Vitamin E
- Poppyseed oil, 1 tablespoon (13.6g): 1.54 mg Vitamin E
- Fish, Atlantic mackerel (3.5oz/100g): 1.52 mg Vitamin E
- Beet greens (3.5oz/100g): 1.5 mg Vitamin E
- Fish, king (chinook) salmon (3.5oz/100g): 1.49 mg Vitamin E
- Green kiwifruit (3.5oz/100g): 1.46 mg Vitamin E
- Kiwifruit, ZESPRI SunGold (3.5oz/100g): 1.4 mg Vitamin E
- Pecan (3.5oz/100g): 1.4 mg Vitamin E
- Cranberry (3.5oz/100g): 1.32 mg Vitamin E
- Shrimp (3.5oz/100g): 1.32 mg Vitamin E
- Fish, Atlantic croaker (3.5oz/100g): 1.29 mg Vitamin E
- Fish, sockeye salmon (3.5oz/100g): 1.25 mg Vitamin E
- Fish, chinook salmon (3.5oz/100g): 1.22 mg Vitamin E
- Fish, shad (3.5oz/100g): 1.22 mg Vitamin E
- Fish, orange roughy (3.5oz/100g): 1.2 mg Vitamin E
- Squid (3.5oz/100g): 1.2 mg Vitamin E
- Octopus (3.5oz/100g): 1.2 mg Vitamin E
- Blackberry (3.5oz/100g): 1.17 mg Vitamin E
- Asparagus (3.5oz/100g): 1.13 mg Vitamin E
- Soybean lecithin oil, 1 tablespoon (13.6g): 1.11 mg Vitamin E
- Fish, Atlantic herring (3.5oz/100g): 1.07 mg Vitamin E
- Pumpkin (3.5oz/100g): 1.06 mg Vitamin E
- Fish, bluefin tuna (3.5oz/100g): 1 mg Vitamin E
- Fish, striped mullet (3.5oz/100g): 1 mg Vitamin E
- Fish, mackerel (3.5oz/100g): 1 mg Vitamin E
- Frog legs (3.5oz/100g): 1 mg Vitamin E
- Watercress (3.5oz/100g): 1 mg Vitamin E
- Bamboo shoots (3.5oz/100g): 1 mg Vitamin E
- Grape tomato (3.5oz/100g): 0.98 mg Vitamin E
- 1 chicken egg yolk, grade A: 0.96 mg Vitamin E
- 1 duck egg: 0.94 mg Vitamin E
- Peanut butter, 1 tablespoon (13.6g): 0.73 mg Vitamin E
- Tomato seed oil, 1 tablespoon (13.6g): 0.51 mg Vitamin E
- 1 chicken egg: 0.53 mg Vitamin E
- 1 chicken egg yolk: 0.44 mg Vitamin E

Vitamin E is a powerful fat-soluble antioxidant that plays a crucial role in protecting your cells from damage. 

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Which foods is vitamin E rich?

## What Are The Benefits Of Vitamin K1?

Vitamin K1, also known as phylloquinone, is an essential fat-soluble vitamin that plays a critical role in blood clotting and bone health. While often overlooked, ensuring adequate vitamin K1 intake is crucial for overall well-being.

- **Blood clotting**: it's essential for the synthesis of proteins that enable blood clotting.
- **Bone health**: it contributes to bone mineralization and helps prevent osteoporosis.
- **Cardiovascular health**: some studies suggest a potential role in preventing arterial calcification.

NIH (National Institutes of Health) recommends the daily intake of **vitamin K (which includes both vitamin K1 and vitamin K2)**, it varies across different life stages:

- Children 4-8 years: 55 mcg vitamin K
- Children 9-13 years: 60 mcg vitamin K	
- Teens 14-18 years: 75 mcg	vitamin K
- Adult men: 120 mcg vitamin K
- Adult women: 90 mcg vitamin K
- Pregnant and Breastfeeding women: 90 mcg vitamin K

Important note: if you're taking blood-thinning medications like warfarin, or some other medications like antacids, antibiotics, seizures, high cholesterol, cancer drugs may be affected by vitamin K1, it's crucial to maintain a consistent vitamin K1 intake and consult with your doctor about your diet.

## Where Can You Find Vitamin K1?

Vitamin K1 is primarily found in leafy green vegetables and certain plant-based oils. Let's explore the foods that can help you meet your vitamin K1 needs. According to the USDA database:

- Swiss chard (3.5oz/100g): 830 mcg vitamin K1
- Dandelion greens (3.5oz/100g): 778 mcg vitamin K1
- Garden cress (3.5oz/100g): 542 mcg vitamin K1
- Spinach (3.5oz/100g): 483 mcg vitamin K1
- Collard greens (3.5oz/100g): 437 mcg vitamin K1
- Beet greens (3.5oz/100g): 400 mcg vitamin K1
- Kale (3.5oz/100g): 390 mcg vitamin K1
- Garland chrysanthemum (3.5oz/100g): 350 mcg vitamin K1
- Chicory greens (3.5oz/100g): 298 mcg vitamin K1
- Mustard greens (3.5oz/100g): 258 mcg vitamin K1
- Radicchio (3.5oz/100g): 255 mcg vitamin K1
- Turnip greens (3.5oz/100g): 251 mcg vitamin K1
- Watercress (3.5oz/100g): 250 mcg vitamin K1
- Endive (3.5oz/100g): 231 mcg vitamin K1
- Broccoli raab (3.5oz/100g): 224 mcg vitamin K1
- Chives (3.5oz/100g): 213 mcg vitamin K1
- Onions, spring or scallions (3.5oz/100g): 207 mcg vitamin K1
- Onions, welsh (3.5oz/100g): 193 mcg vitamin K1
- Brussels sprouts (3.5oz/100g): 177 mcg vitamin K1
- Mayonnaise (3.5oz/100g): 163 mcg vitamin K1
- Lettuce, red leaf (3.5oz/100g): 140 mcg vitamin K1
- Lettuce, green leaf (3.5oz/100g): 126 mcg vitamin K1
- Arugula (3.5oz/100g): 109 mcg vitamin K1
- Broccoli (3.5oz/100g): 102 mcg vitamin K1
- Lettuce, cos or romaine (3.5oz/100g): 102 mcg vitamin K1
- Lettuce, butterhead (3.5oz/100g): 102 mcg vitamin K1
- Lettuce, romaine, green (3.5oz/100g): 83.4 mcg vitamin K1
- Fennel (3.5oz/100g): 62.8 mcg vitamin K1
- Dried plums, prunes (3.5oz/100g): 59.5 mcg vitamin K1
- Dried blueberries (3.5oz/100g): 59.4 mcg vitamin K1
- Cabbage, green (3.5oz/100g): 59.4 mcg vitamin K1
- Chinese cabbage, pak-choi (3.5oz/100g): 45.5 mcg vitamin K1
- Green beans (3.5oz/100g): 43 mcg vitamin K1
- Chinese cabbage, pe-tsai (3.5oz/100g): 42.9 mcg vitamin K1
- Asparagus (3.5oz/100g): 41.6 mcg vitamin K1
- Celeriac (3.5oz/100g): 41 mcg vitamin K1
- Kiwifruit, green (3.5oz/100g): 40.3 mcg vitamin K1
- Cashew nuts, dry roasted (3.5oz/100g): 34.7 mcg vitamin K1
- Cabbage, red (3.5oz/100g): 32.3 mcg vitamin K1
- Cowpea (3.5oz/100g): 31.5 mcg vitamin K1
- Okra (3.5oz/100g): 31.3 mcg vitamin K1
- Celery (3.5oz/100g): 29.3 mcg vitamin K1
- Cucumber (3.5oz/100g): 24 mcg vitamin K1
- Pigeon peas (3.5oz/100g): 24 mcg vitamin K1
- Natto (3.5oz/100g): 23.1 mcg vitamin K1
- Abalone (3.5oz/100g): 23 mcg vitamin K1
- Parsnips (3.5oz/100g): 22.5 mcg vitamin K1
- Avocado (3.5oz/100g): 21 mcg vitamin K1
- Lettuce, iceberg (3.5oz/100g): 20.5 mcg vitamin K1
- Cauliflower (3.5oz/100g): 20.2 mcg vitamin K1
- Blackberry (3.5oz/100g): 19.8 mcg vitamin K1
- Blueberry (3.5oz/100g): 19.3 mcg vitamin K1
- Jalapeno peppers (3.5oz/100g): 18.5 mcg vitamin K1
- Snacks, taro chips (3.5oz/100g): 18 mcg vitamin K1
- Pomegranate (3.5oz/100g): 16.4 mcg vitamin K1
- Cauliflower (3.5oz/100g): 15.5 mcg vitamin K1
- Grape (3.5oz/100g): 14.6 mcg vitamin K1
- Carrot (3.5oz/100g): 9.5 mcg vitamin K1
- Olive oil, 1 tablespoon (13.6g): 8.1 mcg vitamin K1
- Corn and canola oil, 1 tablespoon (13.6g): 5.9 mcg vitamin K1
- Oat oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
- Soybean oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
- Wheat germ oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
- Cocoa butter oil, 1 tablespoon (13.6g): 3.36 mcg vitamin K1	
- Rice bran oil, 1 tablespoon (13.6g): 3.36	mcg vitamin K1
- Yellow peach (3.5oz/100g): 3 mcg vitamin K1
- Cantaloupe (3.5oz/100g): 2.7 mcg vitamin K1
- Cheddar cheese (3.5oz/100g): 2.4 mcg vitamin K1
- Nectarine (3.5oz/100g): 2 mcg vitamin K1
- Sesame butter (3.5oz/100g): 1.7 mcg vitamin K1
- Swiss cheese (3.5oz/100g): 1.4 mcg vitamin K1
- Sour cream (3.5oz/100g): 1.2 mcg vitamin K1
- Potatoes, red (3.5oz/100g): 1.1 mcg vitamin K1
- Potatoes, gold (3.5oz/100g): 0.8 mcg vitamin K1
- Whole milk, 1 cup (244g): 0.732 mcg vitamin K1

Vitamin K1, also known as phylloquinone, is an essential fat-soluble vitamin that plays a critical role in blood clotting and bone health. 

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Which foods is vitamin K1 rich?

## What Are The Benefits Of Vitamin K2?

Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays a crucial role in calcium metabolism, bone health, and cardiovascular health. While often overshadowed by its counterpart, vitamin K1, ensuring adequate K2 intake is vital for overall well-being.

- **Calcium regulation**: it directs calcium to bones and teeth, preventing it from accumulating in arteries and soft tissues.
- **Bone health**: it works in synergy with vitamin D to support bone mineralization and prevent osteoporosis.
- **Cardiovascular health**: it helps prevent arterial calcification, reducing the risk of heart disease.
- **Dental health**: it contributes to healthy teeth.

NIH (National Institutes of Health) recommends the daily intake of **vitamin K (which includes both vitamin K1 and vitamin K2)**, it varies across different life stages:

- Children 4-8 years: 55 mcg vitamin K
- Children 9-13 years: 60 mcg vitamin K	
- Teens 14-18 years: 75 mcg	vitamin K
- Adult men: 120 mcg vitamin K
- Adult women: 90 mcg vitamin K
- Pregnant and Breastfeeding women: 90 mcg vitamin K

Important note: if you're taking blood-thinning medications like warfarin, or some other medications like antacids, antibiotics, seizures, high cholesterol, cancer drugs may be affected by vitamin K2, it's crucial to maintain a consistent vitamin K2 intake and consult with your doctor about your diet.

## Where Can You Find Vitamin K2?

Vitamin K2 is primarily found in animal products and fermented foods. Let's explore the foods that can help you meet your vitamin K2 needs. According to the USDA database:

- Cheese, cheddar (3.5oz/100g): 9.3 mcg vitamin K2
- Cheese, neufchatel (3.5oz/100g): 9.3 mcg vitamin K2
- Cheese, cream (3.5oz/100g): 8.7 mcg vitamin K2
- Cheese, parmesan (3.5oz/100g): 7.1 mcg vitamin K2
- Cheese, swiss (3.5oz/100g): 6.3 mcg vitamin K2
- Sour cream (3.5oz/100g): 5.2 mcg vitamin K2
- Cheese, feta (3.5oz/100g): 4.8 mcg vitamin K2
- Dulce de Leche (3.5oz/100g): 4.2 mcg vitamin K2
- Cheese, mozzarella (3.5oz/100g): 4.1 mcg vitamin K2
- Cheese, queso fresco (3.5oz/100g): 3.6 mcg vitamin K2
- Cheese, ricotta (3.5oz/100g): 3.1 mcg vitamin K2
- Eastern wild oyster (3.5oz/100g): 2.5 mcg vitamin K2
- Whole milk, 1 cup (244g): 2.44 mcg vitamin K2
- Margarine-like, soybean oil and butter (3.5oz/100g): 1.7 mcg vitamin K2
- Cottage cheese (3.5oz/100g): 1.3 mcg vitamin K2
- Greek yogurt (3.5oz/100g): 1 mcg vitamin K2
- Yogurt (3.5oz/100g): 0.9 mcg vitamin K2

Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays a crucial role in calcium metabolism, bone health, and cardiovascular health. 

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Which foods is vitamin K2 rich?

## What Are The Benefits Of Magnesium?

Magnesium is an essential mineral that plays a vital role in hundreds of biochemical reactions in the body. It's crucial for nerve and muscle function, blood sugar control, blood pressure regulation, and protein synthesis. Despite its importance, many people don't get enough magnesium in their diets.

- **Muscle and nerve function**: it helps transmit nerve signals and supports muscle contractions.
- **Blood sugar control**: it plays a role in insulin metabolism.
- **Blood pressure regulation**: it helps maintain healthy blood pressure levels.
- **Protein synthesis**: it's involved in building proteins.
- **Bone health**: it contributes to bone structure and strength.
- **Energy production**: it's involved in converting food into energy.

NIH (National Institutes of Health) recommends the daily intake of magnesium, it varies across different life stages:

- Children 4-8 years: 130 mg
- Children 9-13 years: 240 mg
- Teen boys 14-18 years: 410 mg
- Teen girls 14-18 years: 360 mg
- Adult men: 400-420 mg
- Adult women: 310-320 mg
- Pregnant teens: 400 mg
- Breastfeeding teens: 360 mg
- Pregnant women: 350-360 mg
- Breastfeeding women: 310-320 mg

Important note: while magnesium is essential, excessive intake from supplements can cause digestive issues. It's crucial to consult with your doctor before taking high-dose magnesium supplements.

## Where Can You Find Magnesium?

Magnesium is found in a variety of foods, making it relatively easy to incorporate into your diet. Let's explore the delicious foods that can help you meet your magnesium needs. According to the USDA database:

- Sesame butter (3.5oz/100g): 357 mg of magnesium
- Brazilnut (3.5oz/100g): 351 mg of magnesium
- Chia seed (3.5oz/100g): 326 mg of magnesium
- Almond butter (3.5oz/100g): 268 mg of magnesium
- Almond (3.5oz/100g): 258 mg of magnesium
- Cashew nut (3.5oz/100g): 251 mg of magnesium
- Pine nut (3.5oz/100g): 206 mg of magnesium
- Buckwheat (3.5oz/100g): 203 mg of magnesium
- Peanut butter (3.5oz/100g): 193 mg of magnesium
- Blackeye pea (3.5oz/100g): 184 mg of magnesium
- Peanut (3.5oz/100g): 180 mg of magnesium
- Black bean (3.5oz/100g): 180 mg of magnesium
- Hazelnut / filbert (3.5oz/100g): 156 mg of magnesium
- Cannellini bean (3.5oz/100g): 154 mg of magnesium
- Red bean (3.5oz/100g): 152 mg of magnesium
- English walnut halves (3.5oz/100g): 142 mg of magnesium
- Einkorn grain (3.5oz/100g): 140 mg of magnesium
- Sorghum grain (3.5oz/100g): 136 mg of magnesium
- Chickpea (3.5oz/100g): 135 mg of magnesium
- Khorasan grain (3.5oz/100g): 130 mg of magnesium
- Oat (3.5oz/100g): 129 mg of magnesium
- Red rice (3.5oz/100g): 126 mg of magnesium
- Bulgur (3.5oz/100g): 119 mg of magnesium
- Brown rice (3.5oz/100g): 115 mg of magnesium
- Black rice (3.5oz/100g): 113 mg of magnesium
- Pistachio nut (3.5oz/100g): 110 mg of magnesium
- Wild rice (3.5oz/100g): 108 mg of magnesium
- Macadamia nut (3.5oz/100g): 107 mg of magnesium
- Lentil (3.5oz/100g): 107 mg of magnesium
- Millet grain (3.5oz/100g): 106 mg of magnesium
- Spinach (3.5oz/100g): 93 mg of magnesium
- Collard greens (3.5oz/100g): 49.5 mg of magnesium
- Soy milk, 1 cup (244g): 42.7 mg of magnesium
- Baby arugula (3.5oz/100g): 42.6 mg of magnesium
- Fonio grain (3.5oz/100g): 39.1 mg of magnesium
- Cheese, parmesan (3.5oz/100g): 34.9 mg of magnesium
- Cheese, swiss (3.5oz/100g): 33.4 mg of magnesium
- Hass avocado (3.5oz/100g): 32.8 mg of magnesium
- Kale (3.5oz/100g): 32.7 mg of magnesium
- Plantain (3.5oz/100g): 31.7 mg of magnesium
- Green bean (3.5oz/100g): 28.2 mg of magnesium
- Cheese, queso fresco (3.5oz/100g): 27.6 mg of magnesium
- Cheese, cheddar (3.5oz/100g): 26.8 mg of magnesium
- White rice (3.5oz/100g): 26.5 mg of magnesium
- Fish, sockeye salmon (3.5oz/100g): 26.1 mg of magnesium
- Sweet corn, yellow and white kernels (3.5oz/100g): 25.8 mg of magnesium
- Potatoes, russet (3.5oz/100g): 25.6 mg of magnesium
- Fish, Atlantic salmon (3.5oz/100g): 25.4 mg of magnesium
- Brussels sprouts (3.5oz/100g): 25 mg of magnesium
- Fish, tilapia (3.5oz/100g): 24.3 mg of magnesium
- Acorn winter squash (3.5oz/100g): 23.8 mg of magnesium
- Potatoes, red (3.5oz/100g): 23.6 mg of magnesium
- Shrimp (3.5oz/100g): 22.5 mg of magnesium
- Potatoes, gold (3.5oz/100g): 22.3 mg of magnesium
- Beef round, boneless (3.5oz/100g): 22.1 mg of magnesium
- Pork loin, boneless (3.5oz/100g): 22 mg of magnesium
- Chicken thigh, boneless (3.5oz/100g): 21.8 mg of magnesium
- Fish, haddock (3.5oz/100g): 21.1 mg of magnesium
- Broccoli (3.5oz/100g): 21 mg of magnesium
- Beets (3.5oz/100g): 21 mg of magnesium
- Fish, catfish (3.5oz/100g): 20.6 mg of magnesium
- Chicken ground (3.5oz/100g): 20.5 mg of magnesium
- Almond milk, 1 cup (244g): 20 mg of magnesium
- Cheese, ricotta (3.5oz/100g): 19.7 mg of magnesium
- Raspberry (3.5oz/100g): 19.1 mg of magnesium
- Sweet potato (3.5oz/100g): 19.1 mg of magnesium
- Pork ground (3.5oz/100g): 19 mg of magnesium
- Fish, Atlantic cod (3.5oz/100g): 18 mg of magnesium
- Cheese, feta (3.5oz/100g): 17.7 mg of magnesium
- Turkey ground (3.5oz/100g): 17.3 mg of magnesium
- Beef chuck, boneless (3.5oz/100g): 17 mg of magnesium
- Yellow summer squash (3.5oz/100g): 16.8 mg of magnesium
- Fish, pollock (3.5oz/100g): 16.1 mg of magnesium
- Mushroom, pioppini (3.5oz/100g): 16 mg of magnesium
- Kiwifruit, green (3.5oz/100g): 15.7 mg of magnesium
- Zucchini (3.5oz/100g): 15.3 mg of magnesium
- Oat milk, 1 cup (244g): 14.4 mg of magnesium
- Cauliflower (3.5oz/100g): 14.2 mg of magnesium
- Mushrooms, shiitake (3.5oz/100g): 14.1 mg of magnesium
- Mushroom, oyster (3.5oz/100g): 13.9 mg of magnesium
- Cabbage, green (3.5oz/100g): 13.9 mg of magnesium
- Asparagus (3.5oz/100g): 13.8 mg of magnesium
- Lettuce, cos or romaine (3.5oz/100g): 13.7 mg of magnesium
- Cabbage, bok choy (3.5oz/100g): 13.6 mg of magnesium
- Mushroom, king oyster (3.5oz/100g): 13.5 mg of magnesium
- Eggplant (3.5oz/100g): 13.5 mg of magnesium
- Pineapple (3.5oz/100g): 13.4 mg of magnesium
- Cabbage, red (3.5oz/100g): 13.3 mg of magnesium
- Cantaloupe (3.5oz/100g): 13 mg of magnesium
- Lettuce, green leaf (3.5oz/100g): 12.8 mg of magnesium
- Mushroom, enoki (3.5oz/100g): 12.8 mg of magnesium
- Mandarin (3.5oz/100g): 12.6 mg of magnesium
- Strawberry (3.5oz/100g): 12.5 mg of magnesium
- Carrot (3.5oz/100g): 12.4 mg of magnesium
- Lettuce, red leaf (3.5oz/100g): 12.4 mg of magnesium
- Lettuce, romaine (3.5oz/100g): 12.1 mg of magnesium
- Cherry (3.5oz/100g): 12.1 mg of magnesium
- Grape tomato (3.5oz/100g): 11.9 mg of magnesium
- Mushroom, lion's mane (3.5oz/100g): 11.7 mg of magnesium
- Yogurt (3.5oz/100g): 11.5 mg of magnesium
- Mushroom, maitake (3.5oz/100g): 11 mg of magnesium
- Red bell pepper (3.5oz/100g): 11 mg of magnesium
- Celery (3.5oz/100g): 10.9 mg of magnesium
- Navel orange (3.5oz/100g): 10.7 mg of magnesium
- Greek yogurt (3.5oz/100g): 10.7 mg of magnesium
- Mushroom, beech (3.5oz/100g): 10.5 mg of magnesium
- Orange bell pepper (3.5oz/100g): 10.4 mg of magnesium
- Mushroom, crimini (3.5oz/100g): 10.2 mg of magnesium
- Mushrooms, white button (3.5oz/100g): 10.2 mg of magnesium
- Cucumber (3.5oz/100g): 10.1 mg of magnesium
- Sour cream (3.5oz/100g): 10.1 mg of magnesium
- Honeydew (3.5oz/100g): 9.5 mg of magnesium
- Cottage cheese (3.5oz/100g): 9.2 mg of magnesium
- Mushroom, portabella (3.5oz/100g): 9 mg of magnesium
- Green bell pepper (3.5oz/100g): 9 mg of magnesium
- Onion (3.5oz/100g): 9 mg of magnesium
- Cream cheese (3.5oz/100g): 8.9 mg of magnesium
- Apricot (3.5oz/100g): 8.9 mg of magnesium
- Nectarine (3.5oz/100g): 8.8 mg of magnesium
- Red grape (3.5oz/100g): 7.1 mg of magnesium
- Roma tomato (3.5oz/100g): 8.1 mg of magnesium
- Yellow peach (3.5oz/100g): 8 mg of magnesium
- Green grape (3.5oz/100g): 8.6 mg of magnesium
- Black plum (3.5oz/100g): 6.6 mg of magnesium
- Green Anjou pear (3.5oz/100g): 6.5 mg of magnesium
- Lettuce, iceberg (3.5oz/100g): 6.3 mg of magnesium
- Blueberry (3.5oz/100g): 6.2 mg of magnesium
- Bartlett pear (3.5oz/100g): 5.7 mg of magnesium
- 1 chicken egg, grade A (50.3g): 5.7 mg of magnesium
- Red apple (3.5oz/100g): 4.7 mg of magnesium

Magnesium is an essential mineral that plays a vital role in hundreds of biochemical reactions in the body. 

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