Vitamin

RDA

Source

Action

Vitamin A (retinol)

2500IU

Liver, halibut liver, cheese and eggs.

Helps with skin, bones, sight, growth and fighting infections like Anaemia.

Vitamin A (beta carotene)

No RDA set

Present in fruit and vegetables.

Antioxidant, anti-cancerous.

Vitamin B1 (thiamine)

RDA 1.1 mg

Dried brewers yeast, brown rice, nuts, pork, oat flakes, wholegrain, liver and wholemeal bread

Supports growth, converts glucose into energy in muscles and nerves.

Vitamin B2 (riboflavin)

RDA 1.3 mg

Liver, wheat germ, cheese, eggs, meats, yoghurt, milk, green vegetables

Converts proteins and fats and sugars into energy. Formation of red blood cells and antibodies.

Vitamin B6 (pyrodoxine)

RDA 1.6 mg

Bananas, whole wheat, yeast extract, nuts, meat, fatty fish, potatoes

Needed for the formation of brain and nerve tissue, blood formation, energy production and antidepressant.

Vitamin B12

RDA 2 mcg

Pork, Beef, Lamb, White fish, Eggs, Cheese.

Metabolises protein, carbohydrates and fats. Maintains nervous system and formulates blood cells, detoxifies Cyanide in food.

Biotin

No RDA DRI 30 mcg

Dried brewers yeast, pigs kidney, yeast extract, eggs, whole grains, maize (corn).

Maintains healthy skin, hair, nerves, bone marrow and sex glands.

Vitamin C

RDA 60 mg

Many citrus fruits, cherry juice, blackcurrants, guavas, green peppers.

Promotes a strong immune system. Promotes iron absorption from food, controls cholesterol. Antioxidant, maintains healthy blood vessels, anti-stress hormones.

Choline

No RDA DRI 10 - 100 mg

Cereals, Nuts, pulses, beef heart, egg yolk, citrus fruits.

Is a fat stabilizing agent. Builds neurotransmitters. 

Vitamin D

RDA 5 mcg, upper levels to 50 mcg

Created from exposure to sunlight, cod liver oil, sardines and tuna.

Sustains health of bones, proper utilization of calcium. 

Vitamin E (D-alpha tocopherol)

RDA 5 mcg

Soya bean oil, sunflower oil, peanut oil.

Antioxidant, maintains healthy blood vessels, anti blood clotting agent.

Folic Acid

RDA 180 mcg DRI 400 mcg

Soya flour, nuts, green leaf vegetables and wheat bran.

Genetic code transmission. Creates red blood cells. Used in digestion, metabolises protein.

Vitamin K

RDA 65 mcg

Cauliflower, Brussels sprouts, broccoli, lettuce, spinach, cabbage, tomatoes.

Blood clotting.

Niacin 

Vitamin b3

RDA 15 mg DRI 14 mg

Nuts, chicken, Soya flour, fatty fish, whole grains, cheese, dried fruits.

Healthy nervous system, cells, skin, and helps with digestion.

Pantothenic Acid

DRI 5 mg

Dried brewer's yeast, nuts, wheat bran and eggs.

Production of energy, anti-stress hormones, controls fat metabolism and cholesterol.