VITAMINS

Vitamins are vital to metabolic processes such as bone formation, blood-clotting and tissue repair. Vitamins A, D, E and K are fat-soluble, and can be stored in the body. Water-soluble vitamins - the B group and vitamin C - cannot be stored, and must be eaten regularly.

"Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity" Vitamin RDA* Good Sources Function in body A Retinol 0.8-1 mg Egg yolks; fish oils; offal. Made by body from carotene in green, yellow and orange vegetables. Growth; immunity; maintains health of mucous membranes; vision (especially in dim light). B1 Thiamine 1-1.4 mg Beans; fortified cereals; fortified flour; nuts and seeds; pork; brown rice; wheat germ. Carbohydrate metabolism; maintains health of muscular and nervous systems. B2 Riboflavin 1.2-1.6 mg Avocados; fortified cereals; dairy products; eggs; nuts offal; wheat germ; yeast. Cellular respiration; tissue maintenance and repair. B3 Niacin 13-18 mg; excess harmful Fish; fortified cereals (not natural maize) and flour; liver; meat; peanuts; yeast; wholegrains. Carbohydrate metabolism; maintains health of skin, nerves and digestive system. B5 Pantothenic acid 4-7 mg Fish; legumes; poultry; wholegrains; yogurt. Also made by intestinal bacteria. Carbohydrate, fat and protein metabolism; maintains health of nervous system. B6 Pyridoxine 2 mg Bananas; fish; meat; potatoes. Also made by intestinal bacteria Protein metabolism; red blood cell and antibody formation. B9 Folic acid 0.2-0.4 mg Meat, orange juice; pulses; green vegetables; wheat germ; wholemeal flour; yeast. DNA production; cell division (with B12) - including red and white blood cell formation. B12 Cobalamin 0.003 mg Fortified cereals; cheese; eggs; fish; meat; oysters. DNA production; maintains health of nervous system; helps functioning of folic acid. Biotin (B group; not numbered) 0.1-0.3 mg Egg yolks; nuts; offal; soy products; wheat germ; yeast. Also made by intestinal bacteria. Fat metabolism. C Ascorbic acid 60 mg (100mg for smokers) Fruits and vegetables, especially raw blackcurrants, citrus fruit, tomatoes, peppers and potatoes. Antioxidant (protects against disease); maintains health of connective tissue and cell walls. D Calciferol 0.01mg Mainly sunlight on skin. Also full-fat dairy products; eggs; liver; fortified margarine; oily fish. Facilitates absorption of calcium and phosphorus from intestines and bone growth. E Tocopherol 8-10 mg Butter; cereals; eggs; fortified margarine; nuts and seeds; wheat germ; vegetable oils. Antioxidant (protects against disease). Thought to protect cell membranes. K Menaquinone/ phylloquinone 0.07-0.14 mg Leafy green vegetables. Also made by intestinal bacteria. Facilitates blood-clotting. * Recommended daily amount for adults. Iodine Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity. In places where the diet is lacking in iodine - because there is little seafood or the soil (and thus food and water) contains no iodine - people can develop a swollen thyroid gland, known as a goiter. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.