Vitamin
and RDA
For
adults
19-50 years of age |
Why
It's Needed- |
Where
It Comes From- |
|
Vitamin
A
RDA
Men: 700µg
Women: 600µg
|
Vitamin
A is important for healthy bones, teeth, skin and hair.
It protects the linings of the respiratory, digestive and
urinary tracts from infection.
It can also help you see better at night!
|
Plant
foods:
Green leafy vegetables such as spinach, fortified cereals,
and yellow/orange colored fruit and vegetables - especially
carrots.
Animal foods:
Liver, fish oils, egg yolks and milk. |
|
Vitamin
B1
(Thiamin)
RDA
Men: 1mg
Women: 0.8mg
|
Controls
the enzymes that are involved in stimulating the chemical
reactions which convert sugar (glucose) into energy.
Helps produce the energy needed for nerves, muscles and
heart to function properly.
|
Plant
foods:
Wholemeal bread and grains, brown rice, wholewheat pasta,
bran, pulses (peas, beans), nuts, eggs.
Animal foods:
Liver, pork, fish. |
Vitamin
B2
(Riboflavin)
RDA
Men: 1.3mg
Women: 1.1mg
|
Promotes
the production of hormones by the adrenal glands (lie above
the kidneys, and secrete adrenaline); stimulates the release
of energy; maintains a healthy mouth, tongue and skin. |
Plant
foods:
Green vegetables such as broccoli, whole grains, cereals,
wheatgerm, brewer's yeast.
Animal foods:
Liver, cheese, eggs, milk. |
Vitamin
B3
(Niacin)
There
are two main forms of niacin - nicotinamide and nicotinic
acid.
RDA
Men: 17mg
Women: 13mg
|
Helps
energy production from fats and carbohydrates, helps the functioning
of the nervous and digestive systems.
Promotes production of the sex hormones (eg testosterone)
and also helps maintain a healthy skin. |
Plant
foods:
Nuts, beans.
Animal foods:
Lean meat, liver, poultry and fish. |
Vitamin
B6
(Pyridoxine)
RDA
Men: 1.43mg
Women: 1.2mg
|
Helps
formation of red blood cells and antibodies, aids nervous
and digestive systems and helps maintain healthy skin. |
Plant
foods:
Most fruit and vegetables, especially bananas, potatoes, dried
beans and whole grains.
Animal foods:
Liver, poultry, pork, fish. |
|
|
Helps
keep nervous system healthy; aids production of genetic matter,
which is essential for formation of new cells. |
Only
found in animal foods.
If you don't eat animal products, it's essential that you
take a B12 vitamin supplement. |
Folic
acid
(B-complex
vitamin)
RDA
200µg
|
Aids
production of genetic material; helps maintain a healthy nervous
system. Pregnant (or trying to get) women should take a folic
acid supplement. |
Mostly
plant foods, such as spinach, broccoli, mushrooms, dried beans,
peas, whole grains. Also found in liver. |
|
Vitamin
C
(Ascorbic
acid)
RDA
40mg
|
Boosts
the immune system, helps wounds heal, improves iron absorption,
maintains health of gums, teeth, bones and blood vessels.
Not stored by the body, so you need to include it every
day in your diet.
|
Plant
foods:
Most fruit and vegetables, especially citrus fruit, berries,
kiwis, black currants, spinach and other green leafy vegetables,
and potatoes. Eat raw when you can, to get maximum benefit;
cooking/processing can destroy the vitamin. |
|
Vitamin
D
No
RDA
|
Essential
for normal growth and development, helps form strong teeth
and bones as aids calcium absorption from food. Maintains
healthy blood clotting, muscles and nerves by controlling
blood levels of calcium.
|
Most
vitamin D comes from sunlight.
Plant foods:
Some cereals.
Animal foods:
Oily fish such as tuna (and try cod liver oil), milk, liver,
eggs. |
|
Vitamin
E
No
RDA
|
Helps
in formation and protection of red blood cells; protects cell
linings in lungs and other tissues, may slow down cell aging.
|
Plant
foods:
Whole grains, green leafy vegetable such as spinach or curly
kale, nuts.
Animal foods:
Fish, meat.
|
Vitamins For Weight Loss~
The
Holistic Wisdom Corporation