The Vitamin Wheel | Best Foods for Every Vitamin
Today, we want to share the information and inspiration behind our Vitamins Wheel Art Print. Our infographic print features the top seven food sources for every vitamin in a single, easy-to-read chart.
We always try to prioritize healthy living, and part of that endeavor includes making sure we are getting all the necessary vitamins and minerals in our diet. Personally, we've tried many different ways of tracking our vitamins and nutrients, but we couldn't find an easy-to-use reference guide that we could put in our kitchen.
Thus, we attempted to design one ourselves!
We created a series of infographic wheels showing the best food sources that contain each of the vitamin types. We show the best food sources for each vitamin type and the amount of said vitamin it contains per 100 grams of food content.
Next, we will go more in-depth into each of the vitamin types.
Required for: vision, gene transcription, immunity, and skin health.
Deficiency: can lead to blindness and increased susceptibility to viral infections.
Overconsumption: can lead to jaundice, nausea, irritability, vomiting, loss of apetite, and hair loss.
Optimal absorption: needs to be consumed with fat since it is a fat-soluble vitamin.
Best sources: cod liver oil, liver, red bell peppers, sweet potato, carrot, broccoli, and butter.
Current daily value: 5000 international units (IU).
VITAMIN B1 (THIAMIN)
Required for: cellular function, organ functions
Deficiency: wholesale degeneration of the nervous and circulatory systems, development of beriberi and Wernicke-Korsakoff syndrome
Overconsumption: unknown effects, may actually enhance brain function
Best sources: wheat germ, sunflower seeds, pork, flax seeds, trout, sesame seeds, salmon
Current daily value: 1.4 mg
VITAMIN B2 (RIBOFLAVIN)
Required for: proper energy metabolism, proper cellular functioning
Deficiency: cracking of the lips, mouth inflammation, mouth ulcers, sore throat, and anemia
Overconsumption: is rare as the body can regulate levels easily
Best sources: almonds, beef, mackerel, eggs, mushrooms, squid, lamb
Current daily value: 1.7 mg
VITAMIN B3 (NIACIN)
Required for: regulating blood sugar levels, processing fat in the body, and lowering cholesterol
Deficiency: irritability, poor concentration, anxiety, fatigue, apathy, depression, diarrhea, amnesia, delirium, dermatitis, dementia, inflammation of the mouth
Overconsumption: skin rashes, dry skin, various digestive maladies, liver damage, type II diabetes, and increased risk of birth defects (overdose is rare however and only happens when it is taken in supplement form)
Best sources: tuna, liver, chicken, peanuts, mackerel, salmon, Portobello mushrooms
Current daily value: 20 mg
VITAMIN B5 (PANTOTHENIC ACID)
Required for: body cellular processes and fat mainenance
Deficiency: irritability, fatigue, numbness, apathy, and muscle cramps
Overconsumption: slight digestive complaints or diarrhea
Best sources: sunflower seeds, shiitake mushrooms, cheese, trout, pork, eggs, avocado
Current daily value: 10mg
VITAMIN B6 (PYRIDOXAMINE)
Required for: red blood cell metabolism, nervous system, immune system
Deficiency: skin inflammation, depression, convulsions, confusion, anemia
Overconsumption: nerve damage in arms and legs
Best sources: sunflower seeds, pistachio nuts, tuna, turkey, plums, bananas, avocados
Current daily value: 2mg
VITAMIN B7 (BIOTIN)
Required for: adrenal function, nervous system health, metabolism of carbohydrate and fat
Deficiency: dermatitis, dry skin, brittle hair, hair loss, fatigue, intestinal tract issues, and muscle pains
Best sources: chicken liver, eggs, trout, walnuts, peanuts, oats, avocados
Current daily value: 30 mcg
VITAMIN B9 (COBALAMIN)
Required for: central nervous system and red blood cell health
Deficiency: anemia, fatigue, depression, mania, brain damage, and central nervous system damage
Best sources: clams, liver, oysters, mussels, mackerel, crabs, Swiss cheese
Current daily value: 6 mcg
Required for: development and maintenance of scar tissue, cartilage, and blood vessels
Best sources: yellow bell pepper, guava, kale, kiwi, pineapple, grapefruit, cantaloupe
Current daily value: 60 mg
Required for: calcium absorption, bone development, alleviation of inflammation, and immune system functioning
Deficiency: weakened immune system, increased cancer risk, poor hair growth, and osteomalacia
Overconsumption: can lead the body to absorb too much calcium, leading to increased heart disease and kidney stones
Best sources: cod liver oil, Portobello mushrooms, maitake mushrooms, trout, salmon, fish roe, mackerel
Current daily value: 600 international units
Required for: protection from damage caused by free radicals
Deficiency: poor transmission of nerve impulses, muscle weakness, and degeneration of the retina that can cause blindness
Overconsumption: excessive bleeding
Best sources: sunflower seeds, almonds, hazelnuts, chard, turnip, shrimp, spinach
Current daily value: 20 mg
Required for: protein modification and blood clotting
Deficiency: heart disease, weakened bones, tooth decay and cancer
Best sources: basil, spinach, kale, chard, Brussels sprouts, endives, blueberries
Current daily value: 80 mcg