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Where can you find the nutrients you need? Use this tool to find the best food sources for essential vitamins and minerals. You’ll also learn how much you need of each -- and why.
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Beta carotene
Calcium
Chromium
Flavonoids
Folate (Vitamin B9)
Iron
Lycopene
Magnesium
Omega-3 fatty acids
Potassium
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Selenium
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc
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Benefits
Beta carotene is a type of carotenoid found in many fruits and vegetables. You don’t need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it into vitamin A, which you do need. RealAge Recommendation
There’s no specific RealAge recommendation for how much beta carotene you should get, but we recommend that you get it from fruits and veggies, not supplements; high-dose supplements (of 30 milligrams or more a day) have been linked to an increased risk of lung cancer.
Good Sources
You’ll get plenty of beta carotene from the foods below. And eating a diverse diet that includes 4 servings of fruit and 5 servings of vegetables per day can make your RealAge as much as 4 years younger.
Carrots
Pumpkin and butternut squash
Sweet potatoes
Spinach
Kale
Cantaloupe
Apricots
Mango
Nectarines
Recipes
Benefits
Calcium is essential for strong bones and teeth and helps prevent arthritis. But that’s not all this mineral is good for: Calcium helps your brain communicate with your nerves, regulates blood pressure, and may reduce the symptoms of PMS and the risk of colon cancer.
RealAge Recommendation
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg of calcium per day from food and supplements -- but not all at once. Your body can only absorb 500–600 mg at a time, so divide it into two or three doses over the course of a day.
Tip: If you take a calcium supplement, take it with vitamin D (they’re often combined in one pill) to help absorption -- and with a little magnesium to reduce the constipation sometimes caused by calcium. Don’t pair calcium with iron or fiber supplements, which can interfere with your body’s ability to absorb the bone-building mineral.
Good Sources
| Yogurt, plain, low-fat (8 ounces) |
415 mg |
| Ricotta cheese from part-skim milk (1/2 cup) |
335 mg |
| Soymilk, fortified (8 ounces) |
300 mg |
| Spinach, cooked from frozen (1 cup) |
290 mg |
| Milk, 2% milk fat (8 ounces) |
285 mg |
| Swiss cheese, shredded (1/4 cup) |
214 mg |
| Cheddar cheese, shredded (1/4 cup) |
204 mg |
| Salmon, canned (3 ounces) |
181 mg |
| Soybeans/edamame (1/2 cup) |
130 mg |
| Tofu (3 ounces) |
100 mg |
| Parmesan cheese, shredded (1 tablespoon) |
55 mg |
Recipes:
Benefits
Chromium is an essential mineral that helps control blood sugar levels. Whether it helps reduce the risk of diabetes and cardiovascular disease linked to blood sugar levels remains unclear.
RealAge Recommendation
There’s not enough scientific evidence to support an optimal amount of chromium for good health, but the Institute of Medicine has set the adequate intake level for chromium at 20–25 micrograms (mcg) per day for women and 30–35 mcg per day for men.
Good Sources
It’s best to get chromium from food rather than supplements, but specific amounts in foods are tough to pin down: Chromium is difficult to measure accurately, and values can vary greatly, depending on how a product is grown and processed. Eating a diverse diet with plenty of fruit, vegetables, and whole grains should provide you with all the chromium your body needs.
Benefits
Flavonoids are plant-based compounds with powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing -- and repairing -- cellular damage. Flavonoids may also protect against dementia, Alzheimer’s disease, and some cancers.
RealAge Recommendation
Get your fill of flavonoids by eating plenty of fresh fruit and vegetables every day -- we recommend 4 servings of fruit and 5 servings of veggies. Tea, red wine, and dark chocolate also contain flavonoids, but that’s not a green light to overindulge. Limit wine to a glass a day for women, two for men; and limit chocolate to a couple of small squares -- about an ounce. Good Sources
There are many types of flavonoids, and their concentration in specific foods varies greatly, depending on how a product is grown and processed. So use the list below as a general guideline for foods that tend to be rich in flavonoids. Eating a diverse diet that regularly includes some of the following foods will provide you with a healthy helping of flavonoids:
Apples (flavonoids are in the skin)
Blueberries
Broccoli
Cabbage
Capers
Chocolate (dark, not milk) and cocoa
Onions
Strawberries
Red grapes
Red wine
Tea (all kinds)
Recipes
Benefits
Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).
RealAge Recommendation
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top up your daily dose. Pregnant women and people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.
Don’t exceed 1,000 mcg of folate per day -- too much could lead to nerve damage or vitamin B12 deficiency.
Good Sources
Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
| Spinach, cooked (1 cup) |
230 mcg |
| Lentils, cooked (1/2 cup) |
180 mcg |
| Papayas (1 medium) |
116 mcg |
| Artichokes, cooked (1 medium) |
107 mcg |
| Asparagus, boiled (4 spears) |
89 mcg |
| Avocados (1/2 medium) |
81 mcg |
| Raspberries (1 cup) |
65 mcg |
| Black-eyed peas, canned (1/2 cup) |
61 mcg |
| Red bell peppers (1 medium) |
55 mcg |
| Oranges (1 medium) |
39 mcg |
| Shiitake mushrooms, cooked (1/2 cup) |
15mcg |
Recipes:
Benefits
One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.
RealAge Recommendation
We agree with the current government guidelines that recommend a daily iron intake of 8 milligrams (mg) for men and 18 mg for women. If you’re pregnant, increase your daily amount to 27 mg, and if you’re past menopause, reduce it to 8 mg.
Good Sources
It’s best to get your iron from food, so don’t use supplements unless you’ve been diagnosed with iron deficiency or are at risk for it and have been instructed by your doctor to do so.
| Cereal |
| Total Raisin Bran (1 cup) |
18 mg |
| Cheerios (1 cup) |
9.5 mg |
| Spinach, cooked (1 cup) |
6.4 mg |
| Oysters, raw (6 medium) |
5.5 mg |
| Kidney beans, cooked (1/2 cup) |
3.6 mg |
| Tomatoes, canned (1 cup) |
3.4 mg |
| Lentils, cooked (1/2 cup) |
3 mg |
| Ground beef, 85% lean (3 ounces) |
2.2 mg |
| Lima beans, cooked from frozen (1/2 cup) |
1.8 mg |
Recipes:
Benefits
Lycopene is a carotenoid that may boost heart health, prevent vision loss, and lower the risk of some cancers. RealAge Recommendation
There’s no specific RealAge recommendation for lycopene, but it’s found primarily in fruit, so eat 4 servings of fruit each day -- which can make your RealAge up to 4 years younger.
Good Sources
The brighter the better. Pink, orange, and red fruits are generally rich in lycopene. For a lycopene boost, consider:
Watermelon
Tomatoes, tomato juice, and tomato sauce
Papaya
Pink grapefruit
Guava
Tip: It’s easier for your body to absorb lycopene from tomatoes that have been cooked, canned, or otherwise processed. Adding a little bit of fat helps as well, so cook your tomatoes with a splash of heart-healthy olive oil.
Recipes
Benefits
Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.
RealAge Recommendation
Government guidelines suggest 420 milligrams (mg) per day for men, 320 mg for women. RealAge recommends that both men and women aim to get 400–500 mg of magnesium per day. It may be tough to get all the magnesium you need from food, so top up your daily intake with a multivitamin that contains at least 100 mg of magnesium.
If you are pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics, talk to your doctor about how much magnesium you should be getting.
Good Sources
| Spinach, cooked (1 cup) |
156 mg |
| Halibut, cooked (3 ounces) |
91 mg |
| Cashews (1/4 cup) |
89 mg |
| Oat-bran muffin (1 medium) |
89 mg |
| White beans, canned (1/2 cup) |
67 mg |
| Bran cereal (3/4 cup) |
64 mg |
| Brown rice, cooked (3/4 cup) |
63 mg |
| Potato, baked, with skin (1 medium) |
57 mg |
| Whole-wheat bread (2 slices) |
46 mg |
| Walnuts (1 ounce; 14 halves) |
44 mg |
| Banana (1 medium) |
32 mg |
Recipes:
Benefits
Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions such as rheumatoid arthritis.
RealAge Recommendation
Think Threes: Eating 3 ounces of nonfried fish -- rich in omega-3 fatty acids -- three times a week can make your RealAge up to 3 years younger. Not a fish lover? Many nuts, seeds, and plant oils are good sources, too.
Good Sources
Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:
Salmon
Haddock
Trout
Tuna
Mackerel
Sardines
Cod
Nuts and seeds -- and their oils -- are also good sources for omega-3s:
Flaxseeds and flaxseed oil
Pumpkin seeds
Walnuts
Canola oil
Olive oil
Recipes
Benefits
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.
RealAge Recommendation
We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we’re reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don’t take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so don’t panic if yours is one of them -- just make sure it’s less than 100 mg.
Good Sources
| Potato, baked, with skin (1 medium) |
1,082 mg |
| Sweet potato, baked, with skin (1 medium) |
694 mg |
| White beans, canned (1/2 cup) |
595 mg |
| Yogurt, low fat (8 ounces) |
531 mg |
| Beets, cooked (1 cup) |
519 mg |
| Halibut, cooked (3 ounces) |
490 mg |
| Banana (1 medium) |
422 mg |
| Kidney beans, canned (1/2 cup) |
328 mg |
| Raisins (1.5-ounce box) |
322 mg |
| Salmon, cooked (3 ounces) |
319 mg |
| Blackberries (1 cup) |
233 mg |
Recipes:
Benefits
Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.
RealAge Recommendation
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, RealAge recommends that you up that to 200 mcg per day. And we believe it’s best to get this mineral from food, not supplements. Too much selenium can be toxic, so don’t overdo it -- keep your daily intake below 400 mcg.
Good Sources
| Brazil nuts (1/2 ounce; 3–4 nuts) |
270 mcg |
| Tuna, canned (3 ounces) |
65 mcg |
| Couscous, cooked (1 cup) |
43 mcg |
| Halibut, cooked (3 ounces) |
40 mcg |
| Pasta, cooked (1 cup) |
37 mcg |
| Pork (3 ounces) |
30–40 mcg |
| Salmon, cooked (3 ounces) |
32 mcg |
| Turkey or chicken, light meat (3 ounces) |
24–27 mcg |
| Bagel (1 medium) |
27 mcg |
| Ground beef, cooked (3 ounces) |
18–24 mcg |
Recipes:
Benefits
Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It’s also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.
RealAge Recommendation
Your body doesn’t need much vitamin A, and too much (in supplement form) can harm your health, so it’s best to get your A the natural way: from plenty of fruit and vegetables.
If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it’s in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.
Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.
Good Sources
Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you’re not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:
Carrots
Sweet potatoes
Pumpkin and squash
Red bell pepper
Spinach
Cantaloupe
Mango
Broccoli
Recipes
Benefits
In addition to reducing levels of homocysteine -- an amino acid that may raise your risk of heart disease -- vitamin B6 helps break down fats, carbohydrates, and proteins so they can be absorbed more easily. It is also essential for red-blood-cell formation, antibody production, and normal brain function.
RealAge Recommendation
Government guidelines recommend 1.3–1.7 milligrams (mg) of B6 per day to prevent deficiency, but for optimal health and disease prevention, RealAge recommends that you get at least 3.7 mg of vitamin B6 per day.
Good Sources
| Cereal |
| Total Raisin Bran (1 cup) |
2.0 mg |
| Kellogg’s Special K (1 cup) |
1.9 mg |
| Tuna, fresh, cooked (3 ounces) |
0.9 mg |
| Potato, baked, with skin (1 medium) |
0.6 mg |
| Chickpeas, canned (1/2 cup) |
0.5 mg |
| Chicken breast, roasted, no skin (3 ounces) |
0.5 mg |
| Banana (1 medium) |
0.4 mg |
| Broccoli, boiled (1 cup) |
0.3 mg |
| Sunflower seeds (1/4 cup) |
0.2 mg |
| Tomato sauce, canned (1/2 cup) |
0.1 mg |
| Carrots, raw (1 cup) |
0.1 mg |
Recipes:
Benefits
Vitamin B12 helps your body produce red blood cells and DNA and reduces levels of homocysteine -- an amino acid that may raise your risk of heart disease.
RealAge Recommendation
The government guidelines recommend a daily intake of 2.4 micrograms (mcg) of B12 to prevent deficiency, but for optimal health and disease prevention, RealAge recommends a daily dose of 25 mcg. To get this much -- particularly if you’re a strict vegetarian -- you’ll probably need to rely on supplements or fortified foods. In fact, B12 may be easier to absorb in supplement form.
If you’re over 50 years of age, have acid reflux, or have been told by your doctor that your body has trouble absorbing B12, aim for 400–800 mcg per day to give your body a better chance of absorbing what it needs. Don’t worry about overdoing it -- there’s no upper limit on B12, which means there’s no evidence that high levels (up to 1,000 mcg) are harmful.
Good Sources
| Clams, canned (3 ounces) |
84 mcg |
| Liver, calf’s, pan-fried (3 ounces) |
70 mcg |
| Oysters, raw (6 medium) |
16 mcg |
| Salmon, canned (3 ounces) |
4 mcg |
| Tuna, light, canned in water (3 ounces) |
2.5 mcg |
| Nutritional yeast (2 teaspoons) |
2.5 mcg |
| Ground beef, 85% lean (3 ounces) |
2 mcg |
| Lamb, loin chop (3 ounces) |
2 mcg |
| Yogurt, plain, low-fat (8 ounces) |
1.3 mcg |
| Cottage cheese, 2% milk fat (1/2 cup) |
0.8 mcg |
Recipes:
Benefits
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!
RealAge Recommendation
To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. RealAge recommends that you get 1,200 mg of vitamin C per day from food and supplements to make your RealAge as much as 1 year younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.
Good Sources
| Peaches, frozen and sweetened (1 cup) |
235 mg |
| Red bell pepper, raw (1 medium) |
152 mg |
| Broccoli florets, cooked (1 cup) |
101 mg |
| Strawberries (1 cup) |
97 mg |
| Green bell pepper, raw (1 medium) |
96 mg |
| Papaya (1 cup) |
86 mg |
| Kiwifruit (1 medium) |
70 mg |
| Orange (1 medium) |
70 mg |
| Cantaloupe (1 cup) |
59 mg |
| Mango (1 medium) |
57 mg |
| Brussels sprouts, cooked (4 medium) |
52 mg |
Recipes:
Benefits
Vitamin D is increasingly being viewed as important. It’s well known for working with calcium to strengthen your bones, but it may also help prevent osteoarthritis, reduce your risk of certain cancers, fight inflammation, and help regulate blood pressure.
RealAge Recommendation
There’s mounting evidence to support a bump in the daily dose of D. While the government recommendations are 400 international units (IU) per day if you’re under 70 years of age and 600 IU if you’re over 70, several members of the RealAge Scientific Advisory Board now recommend taking 1,000 IU if you’re under 60 years of age and 1,200 IU if you’re over 60. The daily upper intake level for D is 2,000 IU a day -- so anything up to that is generally considered safe.
Good Sources
There are three ways to get vitamin D: food, sunlight, and supplements. If you’re not getting enough from your diet, or you don’t spend much time outdoors (just 10–20 minutes in the sun can significantly boost your body’s production of vitamin D), take a daily supplement.
| Salmon, canned (3 ounces) |
530 IU |
| Salmon, cooked (3.5 ounces) |
240–360 IU |
| Tuna, canned (3 ounces) |
200 IU |
| Soymilk, fortified (8 ounces) |
100 IU |
| Orange juice, fortified (8 ounces) |
100 IU |
| Milk, low-fat, fortified (8 ounces) |
98 IU |
| Cereal, fortified (1 cup) |
40–50 IU |
| Eggs (1 large) |
20–26 IU |
| Swiss cheese (1 ounce) |
12 IU |
Recipes:
Benefits
Vitamin E is an antioxidant that may help prevent heart disease, Alzheimer’s, and two common vision stealers -- macular degeneration and cataracts.
RealAge Recommendation
Government guidelines recommend a daily intake of 22.5 international units (IU) of vitamin E, but this is only enough to prevent deficiency. For optimal health and disease prevention, RealAge recommends that you aim for 400 international units (IU) of vitamin E per day. It’s tough to get all the E you need from food alone, so top up your supply with a daily supplement.
Tip: Take your E with C (1,200 mg). These two antioxidant vitamins work together to prevent the oxidation that causes clogs in blood vessel walls, and pairing them on a daily basis can make your RealAge 3 years younger.
Good Sources
| Cereal: raisin bran, corn flakes (1 cup) |
20 IU |
| Almonds (1/4 cup) |
14 IU |
| Sunflower seeds (1/4 cup) |
12 IU |
| Spinach, cooked from frozen (1 cup) |
10 IU |
| Hazelnuts (1/4 cup) |
8 IU |
| Safflower oil (1 tablespoon) |
7 IU |
| Red bell pepper (1 cup) |
4 IU |
| Avocado (1/2 medium) |
3 IU |
| Olive oil (1 tablespoon) |
3 IU |
| Mango (1 medium) |
3 IU |
| Tomatoes, canned (1 cup) |
3 IU |
Recipes:
Benefits
Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.
RealAge Recommendation
Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you’re getting more than the recommended amount, not to worry: You can’t overdo vitamin K from fruits and vegetables.
One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you’re taking a blood thinner, talk to your doctor about being consistent with your K intake.
Good Sources
Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:
| Kale, cooked (1 cup) |
1060 mcg |
| Spinach, cooked (1 cup) |
888 mcg |
| Broccoli, cooked (1 cup) |
220 mcg |
| Spinach, raw (1 cup) |
150 mcg |
| Brussels sprouts, cooked (4 sprouts) |
118 mcg |
| Okra, cooked (1 cup) |
64 mcg |
| Lettuce, romaine (1 cup) |
57 mcg |
| Asparagus (4 spears) |
30 mcg |
| Kiwifruit (1 medium) |
30 mcg |
| Blueberries (1 cup) |
28 mcg |
Recipes:
Benefits
Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. But does it help prevent colds? Find out here. RealAge Recommendation
To prevent deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body’s ability to absorb other vitamins and minerals, so if you take a daily supplement or multivitamin, opt for one with no more than 15 mg of zinc.
Good Sources
| Oysters, raw (3 medium) |
16–25 mg |
| Lamb chop (3 ounces) |
6 mg |
| Ground beef, 85% lean (3 ounces) |
5.3 mg |
| Ricotta cheese, part-skim milk (1 cup) |
3.3 mg |
| Turkey, no skin (3 ounces) |
2.6 mg |
| Kidney beans, canned (1/2 cup) |
2 mg |
| Yogurt, plain, low-fat (8 ounces) |
2 mg |
| Shiitake mushrooms (1 cup) |
2 mg |
| Sunflower seeds (1/4 cup) |
1.7 mg |
| Almonds (1/4 cup) |
0.8 mg |
Recipes:
Make sure you’re getting all the goodness your groceries have to offer:
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