Table 1.1Vitamins, their major sources, RDA values for adults, and various functions.
Vitamins Sources
RDA for adults
Functions Women Men
Vitamin A (retinol) Leafy greens, apricots, cantaloupe, carrots,
squash, sweet potatoes, pumpkin, dairy, liver,
and eggs.
700mg 900mg Vision, skin, bones, immune health,
and mucous membranes.
Vitamin B1 (thiamine) Whole-grain, seeds, nuts, legumes, and pork. 1.1 mg 1.2 mg Nerve function, metabolism, cell
growth, kidney function, nerve
health, and immune health.
Vitamin B2 (riboflavin) Leafy greens, whole-grain, almonds dairy, pork,
liver, chicken, and salmon.
1.1 mg 1.3 mg Metabolism, neurological health,
immune health, vision, and skin
health.
Vitamin B3 (niacin) Whole-grains, breads and cereals,
mushrooms,
asparagus,
leafy greens,
legumes, peanuts, banana red meats, poultry,
andfish.
14 mg 16 mg Metabolism, nerve function,
digestion, and skin.
Vitamin B5
(pantothenic acid)
Nearly all foods. 5 mg 5 mg Metabolism and immune health.
Vitamin B6
(pyridoxine)
Chickpeas, leafy greens, bananas, papayas,
oranges, cantaloupe, liver, tuna, salmon,
poultry, pork, and beef.
1.2 mg 1.3 mg Metabolism, skin health, vision,
neurological health, immune
health, and nerve function.
Vitamin B7 (biotin) Avocados, sweet potatoes, nuts, seeds, cereals,
liver, eggs, salmon, tuna, and pork.
20e30 mg 20e30 mg Metabolism, hair, nail, and skin
health.
Vitamin B9 (folic acid) Leafy greens, legumes, seeds, oranges, peanuts,
whole-grain, liver, seafood, eggs, meats,
berries, melons, and asparagus.
400mg 400mg DNA synthesis, growth and
development, and
neurological
health.
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