Exploration of Foods and Foodomics

Table 1

Source, functionality, and recommended intake of fat-soluble vitamins

Vitamin	RDA	Sources	Functions	Reference
A	Children: 400–600 μg/day; adults: 800–1,300 μg/day	Plant sources: broccoli, carrots, kale, mangoes, pumpkin, red peppers, spinach, sweet potato	Antioxidant, bone development, eye integrity, growth of epithelial tissue, immunity, reproductive functions	[4, 7, 12]
A	Children: 400–600 μg/day; adults: 800–1,300 μg/day	Animal sources: dairy, egg yolk, fish oil, liver		[4, 7, 12]
D	Children: 10–15 μg/day; adults: 15–20 μg/day	Plant sources: mushrooms, dark chocolate	Bone mineralization, calcium and phosphorus absorption, cardiovascular health, immunity	[7, 12, 20]
D	Children: 10–15 μg/day; adults: 15–20 μg/day	Animal sources: cheese, eggs, fish, liver		[7, 12, 20]
E	Children: 4–11 mg/day; adults: 16 mg/day	Plant sources: almonds, asparagus, broccoli nuts, oils (corn, palm, peanut, sunflower, soy), pumpkin, spinach, wheat germ	Antioxidant, anti-inflammatory, atherosclerosis prevention, calcium and phosphorus homeostasis, erythropoiesis, immunity, neuroprotective	[1, 7, 12, 14, 16]
E	Children: 4–11 mg/day; adults: 16 mg/day	Animal sources: fish		[1, 7, 12, 14, 16]
K	Children: 30–75 μg/day; adults: 90–120 μg/day	Plant sources: asparagus, broccoli, cabbage, spinach	Bone metabolism, prevention of calcification of blood vessels	[6, 7, 12]
K	Children: 30–75 μg/day; adults: 90–120 μg/day	Animal sources: beef, egg, fish, liver		[6, 7, 12]