Vitamin Deficiency Part-2: Best Foods For Vitamin Deficiency? Which Foods For Which Vitamin Deficiency? Here is the List!

From which foods can we take vitamins that are vital for the protection of body and mental health? Which and how much vitamins should be taken daily not to have vitamin deficiency? In this article, we have listed for you these foods that should be consumed for many vitamin deficiencies with the information of daily vitamin need. Here is the list…

 

best foods for vitamin deficiency

Vitamin A: Daily need 1000 micrograms (mcg) for adult male, 800 mcg for female

  • Pumpkin
  • Sweet potato
  • Cabbage
  • Carrot
  • Dark green leafy vegetables
  • Yellow and orange fruits
  • Broccoli
  • Fish oil,
  • Milk, butter, eggs

 

Vitamin B6: 2 mg per day for adults, 0.3 mg per day for children. This need is up to 6-7 mg per day in the last months of pregnancy. 

  • Meat
  • Egg yolk
  • Chicken meat
  • Cereals
  • Legume
  • Fish
  • Dairy products
  • Banana
  • Avocado
  • Potato
  • Spinach
  • Green Pea
  • Oat

 

best foods for vitamin deficiency

Vitamin B7: Daily Vitamin B7 need for both men and women 30mcg / day;

  • Sweet potato
  • Cauliflower
  • Rice
  • Mushroom
  • Carrot
  • Red Meat
  • Dairy products
  • Fish
  • Egg
  • Broccoli
  • Onions
  • Almond

 

Vitamin B12: The amount of B12 needed in the blood of a healthy person is around 150 pg / ml. Therefore, it is recommended to take an average of 2.4 mg of B12 daily. The need increases to 2.6 mcg during pregnancy and lactation.

  • Red meat
  • Shellfish such as mussels, oysters, shrimps
  • Trout, herring, mackerel and tuna
  • Dairy products such as milk, yogurt, cheese
  • Egg
  • Lentils
  • Beet
  • Broccoli
  • Spinach
  • Kidney Bean
  • Green Pea
  • Green beans
  • Parsley

 

best foods for vitamin deficiency

Vitamin C: Adult women should take 75 mg, men 90 mg, pregnant women 80-85 mg, and nursing mothers 115-120 mg vitamin C daily.

  • Pepper types
  • Kiwi
  • Broccoli
  • Arugula, Cress, Parsley
  • Strawberry
  • Citrus fruits
  • Red cabbage
  • Tomato
  • Brussels Sprouts
  • Cauliflower
  • Grapes
  • Melon

 

best foods for vitamin deficiency

Folic Acid: Daily folic acid requirement; 400 mcg for women and men, 600 mcg for pregnancy and 500 mcg for breastfeeding period.

  • Walnut
  • Sesame
  • Okra
  • Papaya
  • Legumes
  • Asparagus
  • Green leafy vegetables
  • Nuts
  • Beet
  • Broccoli
  • Brussels Sprouts
  • Banana
  • Avocado
  • Celery
  • Citrus fruits

 

Vitamin D: 400 international unit (IU) is sufficient for babies up to 1 year old. 600 IU should be taken after 1 year of age. After the age of 70, daily vitamin D is 800 IU.

  • Milk and milk products
  • Tuna, Salmon, Mackerel, Oyster
  • Egg yolk
  • Sweet potato
  • Fish oil
  • Parsley
  • Dead nettle
  • Oat

 

best foods for vitamin deficiency

Vitamin E: 15 mg daily.

  • Nuts such as almonds, sunflower seeds, pumpkin seeds, nuts and walnuts
  • Vegetable oils such as olive oil, nuts oil
  • Vegetables such as spinach, lettuce, cress, parsley, cabbage, broccoli, pumpkin, celery
  • Fish such as tuna, salmon, sardines and anchovies
  • Fruits such as banana, kiwi, avocado, mango
  • Tomatoes, Potatoes
  • Cereals
  • Butter,
  • Red meat
  • Egg

 

Calcium: Women aged 50 and under need to take 1000 mg of calcium per day, and women over 50 years old should take around 1200 mg of calcium. These amounts are valid for men under 70 and over 70.

  • Poppy, sesame, chia, flax seeds
  • Milk, Cheese, Yogurt
  • Fish such as sardines, salmon
  • Almond
  • Green Leafy Vegetables
  • Beans and Lentils
  • Broccoli
  • Okra
  • Fig

 

Potassium: Daily potassium intake should be between 2000-3000 mg for adults. (The level of potassium in the blood should be between 3.5 and 5.)

  • Potatoes (especially shells), Sweet Potatoes
  • Apricot, avocado, banana, kiwi, orange, plum
  • Spinach
  • Tomato
  • Avocado
  • Broccoli
  • Asparagus
  • Carrot
  • Beet
  • Pumpkin
  • Hazelnut-pistachio varieties
  • Milk, Yogurt

 

Iron: 14-50 years old: Women 15 mg – 18 mg / day; men 8 mg – 11 mg / day.

Over 50: Men and women 8 mg.

Pregnant women 27 mg; breastfeeding period 18 mg.

  • Red Meat / White Meat
  • Egg
  • Legume
  • Sesame, hemp and flax seeds
  • Green Leafy Vegetables
  • Dried fruits (Hazelnut, Cashew Nuts, Pumpkin Seeds)
  • Shellfish
  • Cereals
  • Spinach
  • Broccoli
  • Green Lentils
  • Molasses
  • Black Grapes

 

Magnesium: Women between the ages of 19 and 30 should take 310 mg daily, and men should take 400 mg of magnesium. Women aged 31 and over should take 320 mg of magnesium daily and men should take 420 mg of magnesium.

  • Rice
  • Dried fruits such as almonds, walnuts, hazelnuts,
  • Legumes such as chickpeas, beans, lentils and black eyed peas,
  • Green leafy vegetables
  • Tomato
  • Celery
  • Vegetables (peas, eggplant, broccoli, green beans, artichoke, asparagus, sprouts, leek, dill)
  • Fruits such as figs, grapes, dates, avocados and bananas,
  • Grains such as wheat, oats, rye
  • All grain breads,
  • Sesame
  • Egg,
  • Seafood (salmon, mackerel, tuna, shrimp)
  • Dried fruits
  • Cumin

Caution: Excessive intake of these recommended foods may cause other ailments or one or more of these foods may cause allergies. For this reason, we recommend that you receive medical consultation first. 

Related Article: What Problems Arise in Vitamin Deficiency? Briefly Symptoms of Vitamin Deficiency

One thought on “Vitamin Deficiency Part-2: Best Foods For Vitamin Deficiency? Which Foods For Which Vitamin Deficiency? Here is the List!

Leave a Reply

Your email address will not be published. Required fields are marked *