Vitamin and RDA

Why you need it

Get it 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 coloured fruit and vegetables - especially carrots.

Animal foods:
Liver, fish oils, egg yolks and milk.

Vitamin B1 (Thiamine)

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 adrenalin); stimulates the release of energy; maintains a healthy mouth, tongue and skin.

Plant foods:
Green vegetables such as broccoli, wholegrains, 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.

Vitamin B12

RDA
1.5µg

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 (one of the B-complex vitamins)

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, blackcurrants, 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 ageing.

Plant foods:
Whole grains, green leafy vegetable such as spinach or curly kale, nuts.

Animal foods:
Fish, meat.