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Read the vitamin details to see what vitamins we need daily. Most,
if not all, can be obtained from a healthy balanced diet.
However, it is possible to take
multi-vitamins to maintain your RDA (Recommended Daily Allowance),
manufacturers claim to be able to supplement diets that may be
lacking in certain essential vitamins and minerals.
The information below tells you
the Vitamin, the RDA - (Recommended Daily Allowance), The best
source and what it does for you.
Vitamin A (retinol)
2500IU
Liver, halibut liver, cheese and eggs.
Helps with skin, bones, sight, growth and fighting infections
and 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, 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. It is an Antioxidant, maintaining
healthy blood vessels, provides 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 and proper utilization of calcium.
Vitamin E (D-alpha tocopherol)
RDA 5 mcg
Soya bean oil, sunflower oil, peanut oil.
Antioxidant, maintains healthy blood vessels, it has anti blood
clotting agents.
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
and metabolises protein.
Vitamin K
RDA 65 mcg
Cauliflower, Brussels sprouts, Broccoli, lettuce, spinach, cabbage,
and tomatoes.
Blood clotting.
Niacin
Vitamin b3
RDA 15 mg DRI 14 mg
Nuts, chicken, Soya flour, fatty fish, whole grains, cheese and
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.
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