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Vitamins & Minerals
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RDA
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Why it’s needed?
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Best Food Sources
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Vitamin A
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0.6mg |
Healthy bones, skin, hair, teeth, eyes.Builds immunity from infections.
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Eggs, milk, liver, fish oils. Green vegetables – broccoli, spinach, lettuce.
Yellow and orange fruit and vegetables – carrots, peppers.
Fortified cereals
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Vitamin B1 (Thiamine)
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0.8mg |
Helps convert sugar into energy, which is needed for your body to function properly. |
Fish, liver, pork.
Eggs, brown rice, wholemeal bread, bran, pulses, nuts, wholemeal grains,
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Vitamin B2 (Riboflavin)
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1.1mg |
Maintains the nervous system. Helps form red blood cells. |
Cheese, eggs, liver, milk
Green vegetables, cereals, wholegrains. |
Vitamin B3 (Niacin)
There are two main forms of niacin - nicotinamide and nicotinic acid.
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13mg |
Helps produce energy and maintain healthy skin.
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Liver, poultry, fish, lean meat.
Beans, nuts.
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Vitamin B6 (Pyridoxine)
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1.2mg |
Helps body to store energy from protein and carbohydrates. |
Fish, pork, liver, poultry
Fruit and vegetables – banana, potatoes. Wholegrains, dried beans.
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Vitamin B12
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0.0015mg |
Helps keep the nervous system healthy. Helps release energy from food. Processes folic acid. |
Animal foods only. If you are vegetarian then you should take B12 vitamins. |
Vitamin C (Ascorbic acid)
|
40mg |
Keeps immune system healthy. Helps iron absorption from food. |
Fruit and vegetables – citrus fruits like berries, blackcurrants and kiwis.
Spinach, potatoes, lettuce. |
Vitamin D
|
NO RDA |
Works with calcium to keep healthy teeth and bones. Needed for growth and development. |
Cod liver oil, tuna, eggs, liver, and milk.
Cereals
Sunlight |
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Vitamin E
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NO RDA |
Protects red blood cells and other tissues. |
Meat, fish.
Spinach, nuts, whole grains. |
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Vitamin K
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0.001 mg per body kg |
Helps build strong bones. Needed for blood clotting |
Spinach, broccoli, vegetable oils, dairy foods. |
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Iron
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14.8mg |
Helps develop red blood cells |
Liver.
Dried fruit, nuts, meat, fortified cereals. |
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Folic Acid
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0.02mg |
Helps form healthy red blood cells. Reduces risk of spina bifida in unborn babies. |
Liver.
Broccoli, mushrooms, peas, wholegrain, spinach, Brussels sprouts. |
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Calcium
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700mg |
Builds strong teeth and bones. Helps maintain healthy blood clotting. |
Milk, cheese, cabbage, broccoli, okra, soya beans, nuts, bread, sardines. |