RDA for vitamins and minerals  A to Z of vitamins and minerals  A - Z vitamins Do you know which foods are richest in   the  vitamins and minerals that you need   every day for good health? See the table below SITE MAP
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RDA  and RNI - What are they ? RDA Recommended Daily Intake Micrograms  vs Milligrams Check the letters after the RDA carefully.  One microgram (mcg or µg) is a  thousand times smaller than  One milligram (mg). CHECK THE RNI’s  for vitamins and minerals

supplement

RDA

Thiamin  B1

1.4 mg

Riboflavin B2

1.6 mg

Niacin B3

1.8 mg

Pantothenic acid  B5

NV

10 - 100 mg

Vitamin B6

2 mg

 Folate B9

(Folic acid)

200 mcg

Cobalamin B12

1 mcg

Vitamin C

60 mg

Vitamin A

800 mcg

Vitamin E

10 mg

Vitamin D

5 mcg

Vitamin K

NV

I mcg per  kl  of body weight

Calcium

800 mg

Phosphorus

800 mg

Magnesium

300 mg

Iron

14 mg

Zinc

15 mg

Iodine

150 mcg

Selenium

NV

Sodium

NV

 2400 mg

Potassium

NV

Chloride

NV

Copper

NV

Chromium

120 mcg

Where to get your vitamins and minerals

Thiamin

B1

Lean pork, whole grains, dried beans nuts and seeds,

Riboflavin

B2

Milk,cheese,yoghurt, liver, beef, fish, whole grain bread, eggs, avocados, mushrooms

Niacin

B3

Chicken, beef, fish, nuts, fortified breakfast cereal

Pantothenic acid B5

Beef, offal,pork,eggs, brewers yeast, rye flour       royal jelly nuts, whole wheat, mushrooms

Pyridoxine B6

Fish, poultry, meats, chickpeas, potatoes, avocados, bananas

Cobalamin B12

Offal, brewers yeast, oysters, sardines, eggs, meat, cheese

Vitamin B9

Folic acid or

Folate

Green vegetables, whole grains, orange juice, liver

Vitamin A

Fish, egg yolks,butter, liver, any fruit and vegetables containing beta - carotene which the body converts


Beta

Carotene

(Vit A)

Liver, milk, egg-yolk carrots,dark green leafy vegetables, yellow fruits and vegetables are all rich in beta carotene

Vitamin C

Citrus fruits, broccoli, dark green leafy vegetables, red peppers, strawberries, kiwi

Vitamin D

Herrings, salmon, tuna

Vitamin E

Wheat germ,vegetable oils, almonds, sunflower seeds, leafy green vegetables, whole grains

   Vitamin K

Green tea.kale, swiss chard, broccoli, spring onions, brussel sprouts, pistachio nuts,meat, dairy products


Choline


Lecithin, egg yolks, wheat, nuts


Calcium

Low fat dairy products

Tinned salmon and sardines, broccoli, almonds



Chromium


Eggs, beef, whole grains

Brewers yeast, molasses

Copper

Shell fish, offal, wheat & rye, nuts, seeds, artichokes,  garlic,  avocados, peas, radishes, tomatoes, bananas, soya

Iodine

Saltwater fish and sea weed, Fruits and vegetables grown in coastal regions



Iron

Liver, beef, lamb, clams oysters, mussels, peas beans, kelp, leafy green vegetables,dried apricot raisons, brewers yeast

wheat bran, molasses

Manganese

Nuts, brown rice, whole grain bread,pulses, cereals

Magnesium

Whole grains nuts, wild rice, dark green leafy vegetables, shellfish

Potassium

Potatoes,bananas, oranges, meats, poultry, milk yoghurt

Phosphorus

Meat, fish, poultry, dairy products,soft drinks particularly cola

Selenium

Brazil nuts,seafood, offal, meats, sunflower seeds, brown rice, avocado, whole grains

Zinc

Beef, pork, liver, poultry oysters, seafood, seeds nuts, whole grains


Choline


Lecithin, egg yolks, wheat, nuts

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