| 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 |
Editorial by Jacqueline Boorman |
