Category: Micronutrient Foods

Our micronutrient section is a set of single-nutrient food lists, vitamin A, B-complex, B12, C, D, E, K, and omega-3, each with the top 15 to 48 food sources ranked by density per serving. Every list is printable and includes the Recommended Dietary Allowance for adult men and women.

Nutrient values per serving are calculated against the USDA FoodData Central database and cross-checked with Nutritionix. Where a nutrient has known absorption dependencies, we flag them on the page: iron paired with vitamin C for non-heme sources, vitamin D taken with dietary fat, vitamin B12 from animal foods or fortified sources for plant-based readers, and omega-3 balance between ALA plant sources and EPA/DHA marine sources.

Food lists and RDA guidance are written or reviewed by a Registered Dietitian on our team, Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova, and medically reviewed by Franco Cuevas, MD. If you take a medication that interacts with a specific vitamin (warfarin and vitamin K is the classic example), speak with your clinician before adjusting intake. Corrections go to social@dietsmealplan.com.