Hello!

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.

VITAMIN A

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

VITAMIN C

Required for: development and maintenance of scar tissue, cartilage, and blood vessels

Deficiency: scurvy

Overconsumption: diarrhea

Best sources: yellow bell pepper, guava, kale, kiwi, pineapple, grapefruit, cantaloupe

Current daily value: 60 mg

VITAMIN D

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

VITAMIN E

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

VITAMIN K

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