Please note that this is provided as information only. If you believe you may have a deficiency or wish to know how much of a vitamin you should be taking, see your physician.
Vitamins
Types of vitamins
There are two types of vitamins:- water-soluble vitamins B and C
- fat-soluble vitamins A, D, E and K.
Vitamins and minerals are found in a wide variety of foods and a balanced diet should provide you with the quantities you need.
Vitamin A (retinol)
Vitamin A aids in maintaining good vision, such as preventing night blindness and cataracts, as well as reducing the risk of heart attacks and some forms of cancer. This vitamin is essential for growth and healthy skin and hair. Vitamin A also helps our internal skin surface, including our digestive tract and our respiratory system.
It is a powerful antioxidant that plays a key role in the body's immune system.
Vitamin A comes in two different forms, Retinol and Carotene. While Retinol is the most pure form of Vitamin A, the liver stores carotene that has been converted into Retinol.
Another source of vitamin A is a substance called beta-carotene. Beta-carotene is a compound that makes up the red, orange and yellow pigments in plants. This is converted by the body into vitamin A. It is found in orange, yellow and green vegetables and fruits.
Sources:
Animal Products: milk, butter, cheese and eggs, turkey and beef in high content , chicken, pork.
Leafy vegetables: Spinach, other greens such as collard and turnip greens
Fruits: Mangoes, Apricots, Papaya
Vegetables: raw carrots, sweet potatoes, winter squash, pumpkin,
Vitamin B complex
The complex of B vitamins includes the following group of substances:- B1 – thiamine
- B2 – riboflavin
- B3 – nicotinic acid
- B5 – Pantothenic Acid
- B6 – pyridoxine
- B12 – cobalamin
- Biotin
- folate – folic acid.
Vitamin B1:
Thiamine is a very good vitamin because it helps to convert the food you eat into energy for your body, essential for the busy lifestyle of today, and can play a big role in helping your nervous system to function properly. Helps convert blood sugar to energy, forms red blood cells, maintains skeletal muscle.
Sources:
Brown rice, green vegetables, red meat, berries, bread, egg yolks, yeast, whole grain cereals, pork, sunflower seeds, beans, seafood.
Vitamin B2:
Aids in production of body energy. The more active you are the more B2 you need. It also helps to maintain good health for skin, mucous membranes, cornea, and nerve sheaths. It also protects against cancer and anemia.
Sources:
Milk, peas, whole grain products, eggs, cheese, yogurt, chicken, green leafy vegetables, fruit and almonds.
Vitamin B3:
Required for proper metabolism of carbohydrates, fats and protein, as well as production of digestive acid. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system and aid in the functioning of the gastrointestinal tract.
Sources:
Canned tuna, Brewer's yeast, peanut butter, beans, sunflower seeds, fish, potatoes, milk, meat, eggs, Chicken breast, peanuts, and legumes.
Vitamin B5:
Vitamin B5 has been found to help fight depression, reduce stress, metabolize carbohydrates, fats and proteins, and help to break down lipids and amino acids. Its presence is needed to produce healthy red blood cells, antibodies, cholesterol and Vitamin D.
Sources:
Whole grain cereals, legumes, organ meats, fish, grains, egg, peanuts and peas.
Vitamin B6:
Vitamin B6 helps to convert food into energy. It also helps in the production of red blood cells into the body.
Often hailed as a wonder vitamin as it aids in the treatment of many disorders, such as: PMS, carpal tunnel syndrome, depression, nervous disorders, hyperactivity, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia, and maintains a strong immune system.
Sources:
Bananas, avocado, chicken, liver, meat, herring, salmon, baked potatoes, chick peas, fortified cereals, oats, peanuts, sunflower seeds, walnuts, wheat germ, whole-grain cereals, brown rice, butter, fish, soybeans.
Vitamin B12:
Sources:
Animal products : meat, poultry, egg yolks, liver, fresh fish, dairy products, beef and pork.
Yeast extracts : Brewers' yeast, Marmite
Do you know?
Vitamin B12 deficiency can occur in vegans because main sources of vitamin B12 are animal in origin.
The British Vegan Society recommends foods fortified with vitamin B12, such as:
- breakfast cereals
- yeast extract
- margarine
- soya powder and milk
- Plamil
- soya mince or chunks.
Biotin
This is a vitamin that helps the body metabolize carbohydrates, fats, and proteins that are found in foods that you eat. The examples of foods are mushrooms, oatmeal, bananas, egg yolks, brewer's yeast, soy, peanuts, and organ meats.
Folate:
Folic Acid is actually the synthetically made version of folate, which belongs to the family of B vitamins. Folate is found naturally in some foods. It is also water-soluble. It helps with cell production. It aids in metabolism and all of the body's biological reactions. New cells reproduce more easily when the level of folic acid is at the right level in the body. It can prevent certain birth defects such as spina bifida and incomplete brain formation from happening during pregnancy. Doctors prescribed prenatal vitamins that contain this element to pregnant women for this reason.
Sources:
Leafy vegetables : Spinach, lettuces and turnip greens.
Fruits : Bananas, cantaloupes, papayas and oranges.
Vegetables : Broccoli, dried beans, peas and Mushrooms
Others : Wheat germ (wholemeal bread and cereal) and wholegrain products (pasta and brown rice).
Many of the breakfast cereals are also fortified with it these days.
Folate content of foods – an adult needs 200mcg a day
Food | Serving size | Amount of folate |
Asparagus | 115g | 132mcg |
Black beans | 115g | 128mcg |
Breakfast cereal | 30-40g | 80-120mcg |
Brussels sprouts | 115g | 47mcg |
Chicken liver | 100g | 770mcg |
Chick peas | 115g | 180mcg |
Cooked broccoli | 115g | 47mcg |
Cooked spinach | 115g | 131mcg |
Cooked white rice | 170g | 60mcg |
Kidney beans | 115g | 115mcg |
Oranges | 1 medium | 47mcg |
Pasta | 55g | 100-120mcg |
Tomato juice | 1 cup (225ml) | 48mcg |
Wheat germ | 2 tbsp | 38mcg |
Vitamin C
Vitamin C is one of the most potent antioxidant vitamins. Vitamin C purifies your blood, being an anti-oxidant. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat.Vitamin C is known for fighting colds and cancer as well as enforcing strong teeth, healthy gums, and prevention of heart disease and cataracts. Proper uptake of Vitamin C ensures a prolonged lifespan since it retards the aging process. Or else you might fall prey to serious diseases like anemia.
Sources:Strawberries, melons, citrus fruit, broccoli, brussel sprouts, red peppers, lemon, carrots, spinach, oranges, tomatoes, cabbages, cauliflowers and cranberry juice. Its highest reserve is the kakadu fruit.
Vitamin C content of foods – an adult needs 60mg a day
Food | Serving size | Amount of vitamin C |
Strawberries | 1 bowl | 70-120mg |
Kiwi fruit | 1 fruit | 50mg |
Steamed broccoli | 1 serving (80g) | 50mg |
Orange | 1 large | 70mg |
Mango and passion fruit smoothie | 250ml glass/bottle | 48mg |
Frozen peas, cooked | 1 serving (85g) | 17mg |
Do you know?
Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers. Over dosage might lead to formation of kidney stones, anemia, and diarrhea. More than the safe level of vitamin C has been linked to damage of the inner lining of arteries, predisposing to the formation of cholesterol plaques and heart disease.Vitamin D
Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. This Vitamin also keeps up from losing too much important calcium by working with the kidneys to lower the amount of calcium that is excreted in the urine. Builds and maintains strong bones and teeth as it aids in calcium absorption. It is also believed to aid in treatment of psoriasis, tuberculosis and cancers.Vitamin D actually has a number of known functions in our bodies. It helps keep the heart rate regular and it is very useful when treating people who are going through detox from alcohol and drugs. Research has been done which is leading to strong support that Vitamin D supplements can reduce the occurrence of colon and breast cancers. Lack of adequate Vitamin D will lead to osteoporosis, or brittle and weak bones. This vitamin has even been used to help in the treatment of cystic fibrosis, Parkinson’s disease and Crohn’s disease.
Another action of Vitamin D has been noted in how it functions with the body’s own immune system. It is now known that this vitamin can help the body differentiate between certain cells. This ability to differentiate is necessary to help the body and the immune system fend off invading or dangerous cells. It is also believed that larger levels of this vitamin may protect people against a number of autoimmune diseases. Vitamin D may even prove to be very helpful in the prevention or treatment of diabetes.
Sources:
The action of sunlight (5-10 minutes, 3 times per week) on the skin enables the body to manufacture vitamin D – even on a cloudy day.
A great source of natural vitamin D foods is dairy products. You get 100 IU daily in a glass of milk and even cheeses and yogurts will contribute to your Vitamin D intake. Traces of vitamin D are found in egg yolks, butter and some bread products. One of the best sources for Vitamin D is cod liver oil and other fatty/oily fish.
Vitamin E
Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body's main antioxidants. It protects cells from damage caused by destructive oxygen molecules (free radicals), aids in prevention of certain cancers, cataracts, and heart disease and improves the immune system.Vitamin E does help to protect the body from free radicals. This is important because these free radicals can hurt the organs, tissues, and the cells of the body. Vitamin E also helps the body to make red blood cells as well as aids the body in the use of Vitamin K as well. Some studies are showing that Vitamin E can help with heart health and that it may also help to prevent problems like liver disease, cancer, dementia, and even heart disease. Even aging may be limited and slowed down with the proper intake of Vitamin E.
The following foods are rich in vitamin E:- avocados, tomatoes, sweet potatoes, spinach, watercress, brussels sprouts, turnip greens, and dandelion greens
- blackberries, mangoes, broccoli, kiwi, mayonnaise, peants
- corn oil, olive oil, safflower oil, sunflower oil
- mackerel, salmon
- nuts, wholemeal and wholegrain products
- soft margarine.
Vitamin K
Vitamin K is involved in the blood clotting process and in the maintenance of strong bones as well as aiding in the healing of fractures. Another function for K is helping in the fight against osteoporosis. Vitamin K also acts as an antioxidant. Some of the health conditions that see improvement are forms of cancer, bruising easily, heart conditions as in heat attacks, osteopenia or osteoporosis, and strokes.Sources:
Green leafy vegetables : Kale, spinach, mustard, turnip greens, Brussel sprouts, broccoli, and cabbage
Vegetables : Celery, Green Beans, Cauliflower, Soybeans, Tomato, Green Peas, Carrots, Summer Squash, Kidney Beans
Others: Cranberries, Pumpkin Seeds (raw), Cow’s Milk, Pears, Strawberries, Papaya, Avocados.
Your body also makes vitamin K in the large intestine, through the activity of 'healthy bacteria'. For this reason, there is no recommended daily amount.
These bacteria are also referred to as the gut flora. They form part of our defence against more harmful organisms.
Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.
Minerals
A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Scientists aren't even sure how much of these minerals you need each day. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
Dietary element | RDA/AI | Description | Category | Insufficiency | Excess |
Potassium | 4700 mg | Quantity | is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas | hypokalemia | hyperkalemia |
Chlorine | 2300 mg | Quantity | is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt (sodium chloride) is the main dietary source | hypochloremia | hyperchloremia |
Sodium | 1500 mg | Quantity | is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach. | hyponatremia | hypernatremia |
Calcium | 1300 mg | Quantity | is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds | hypocalcaemia | hypercalcaemia |
Phosphorus | 700 mg | Quantity | is a component of bones (see apatite), cells, in energy processing and many other functions. In biological contexts, usually seen as phosphate. | hypophosphatemia | hyperphosphatemia |
Magnesium | 420 mg | Quantity | is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa mass. | hypomagnesemia, magnesium deficiency | hypermagnesemia |
Zinc | 11 mg | Trace | is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase | zinc deficiency | zinc toxicity |
Iron | 18 mg | Trace | is required for many proteins and enzymes, notably hemoglobin to prevent anemia. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains. | anaemia | iron overload disorder |
Manganese | 2.3 mg | Trace | is a cofactor in enzyme functions | manganese deficiency | manganism |
Copper | 900 µg | Trace | is required component of many redox enzymes, including cytochrome c oxidase | copper deficiency | copper toxicity |
Iodine | 150 µg | Trace | is required not only for the synthesis of thyroid hormones, thyroxine and triiodothyronine and to prevent goiter, but also, probably as an antioxidant, for extrathyroidal organs as mammary and salivary glands and for gastric mucosa and immune system (thymus):
| iodine deficiency | iodism |
Selenium | 55 µg | Trace | a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase | selenium deficiency | selenosis |
Molybdenum | 45 µg | Trace | the oxidases xanthine oxidase, aldehyde oxidase, and sulfite oxidase | molybdenum deficiency |
