|
VITAMIN |
Best Food
Sources
|
Main
Functions
|
RNI
19-50y
MALE
|
RNI
19-50y
FEMALE
|
|
A
(from
retinol in animal foods; from beta-carotene in plant foods
|
Retinol:
oily fish (e.g. salmon, trout), egg yolk, cheese.
Beta carotene: carrots, apricots, pumpkin, peppers, green leafy
vegetable
|
Healthy
eyes, skin and linings of the nose, digestive and urinary tracts.
Beta-carotene is an important flavonoid with antioxidant properties |
700µg |
600µg |
|
B1
(Thiamin)
|
Pork,
liver and liver paté, bread (white bread will be fortified),
breakfast cereals, potatoes, nuts, beans and lentils |
Helps
transform carbohydrate into energy |
1mg |
0.8mg |
|
B2
(Riboflavin)
|
Milk,
yoghurt, eggs, meat, poultry, fish, breakfast cereals (wholegrain
or fortified) |
Energy
release from food and for the functioning of B6, B3 and iron |
1.3mg |
1.1mg |
|
B3
(Niacin)
|
Lean
meat, fish, poultry, breakfast cereals (wholegrain or fortified),
nuts |
Helps
transform food into energy; necessary for growth and production
of hormones |
17mg |
13mg |
|
B5
(Pantothenic
Acid)
|
Meat
(particularly liver), fish, poultry, vegetables, eggs, nuts |
Energy
release from food; red blood cell synthesis |
3-7mg |
3-7mg |
|
B6
(Pyridoxine)
|
Lean
meat, poultry, fish, eggs, wholegrain cereals, bananas, nuts,
pulses (chick peas, soya beans, lentils), yeast extract |
Necessary
for synthesis and breakdown of amino acids; immune function;
nervous system and red blood cell formation |
1.4mg |
1.2mg |
|
B12 |
Foods
of animal origin e.g. meat, fish, eggs, milk, cheese. Also in
fortified breakfast cereals |
Needed
to make red blood cells and folate metabolism |
1.5µg |
1.5µg |
|
Biotin |
Most
foods especially liver, nuts, egg yolk, yeast extracts |
Energy
release from food and metabolism of fat and cholesterol |
10-200µg |
10-200µg |
|
Folate
(folic
acid)
|
Green
leafy vegetables e.g. broccoli, liver, oranges, pulses |
Production
of red blood cells and healthy nervous system |
200µg |
200µg
400µg
for females planning pregnancy & during 1st 12 weeks
|
|
C |
Fruit
and vegetables, particularly citrus fruit, strawberries, blackcurrants,
kiwi fruit, peppers, potatoes |
An
antioxidant. Necessary for healthy connective tissue, cartilage,
bones, teeth, aids absorption of iron; enhances immune system |
40mg
>80mg
if a smoker
|
40mg
>80mg
if a smoker
|
|
D |
Eggs,
whole milk or fortified fortified margarine, oily fish (salmon,
sardines, and trout). Also get it from sunlight. |
Needed
to absorb calcium and phosphorus for healthy teeth and bones |
Enough
is made through exposure to sunlight |
those
confined indoors require 10µg |
|
E |
Avocados,
vegetable oils, nuts, seeds, wholegrains, broccoli |
An
antioxidant which protects, strengthens and nourishes cells |
More than
4mg
|
More than
3mg
|
|
K |
Green
leafy vegetables e.g. broccoli, spinach, cauliflower (body will
also make Vitamin K) |
Necessary
for normal blood clotting |
1µg
per kg of
bodyweight |
1µg
per kg of
bodyweight |
