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Vitamins are complex organic (carbon-based) chemicals that are necessary for health. Vitamins are “essential nutrients”, meaning that we cannot make them by ourselves but must obtain them directly from the food we eat. Vitamins are used by the body to carry out important biochemical reactions. If we do not have adequate amounts of vitamins our health may suffer.
Since World War 2, government agencies have estimated the amount of specific vitamins and minerals that are necessary for health in the general population. These recommendations have come under various names like the Recommended Dietary Allowance (RDA – USA), Daily Recommended Intake (DRI – USA), or the Recommended Daily Amounts (RDA – EU). These recommended values are intended as guidelines for the population as a whole and not for individual health. Also, these amounts are intended to prevent deficiency diseases not promote optimal health. It is helpful to think of the RDAs as the nutritional equivalent of the minimum wage. It is not helpful to think of the RDA’s as optimal levels of nutrients for a specific individual, but if you are not getting at least the RDA for specific nutrients, you are inviting trouble. More than 90% of UK residents do NOT get the RDA for at least one vitamin or mineral.
There are currently 13 vitamins that have official EU recommended daily amounts. They are grouped into six families based on their functions within the body, specifically the families A, B, C, D, E, and K.
Vitamin
|
RDA
|
Functions
|
Best Whole Foods
|
A
Retinol, Carotenes
|
800mcg
|
Healthy skin, hair and mucous membranes; night vision; bone and tooth growth, cell division
|
Liver, orange-yellow fruits & vegetables, green leafy vegetables, fatty fish
|
B1
Thiamin
|
1.4mg
|
Helps the body release energy from food; Nerve and muscle function
|
Sunflower seeds, nuts, pulses, whole grains
|
B2
Riboflavin
|
6mg
|
Helps the body release energy from food
|
Liver, almonds, milk, cheese, eggs
|
B3
Niacin
|
8mg
|
Helps the body release energy from food
|
Peanuts, liver, poultry, fish, meats, eggs
|
B5
Pantothenic Acid
|
6mg
|
Forms Co A – helps the body release energy from food; Stress response
|
Liver, meats, peanuts, legumes, pulses, seeds
|
B6
Pyridoxine
|
2mg
|
Helps maintain blood sugar and promotes detoxification
|
Sunflower seeds, liver, fish, meat, pulses, nuts, bananas
|
B7
Biotin
|
150mcg
|
Metabolism of fats and carbohydrates
|
Liver, nuts, leafy greens, egg yolk, barley
|
B9
Folic Acid
|
300mcg
|
Methylation, synthesis of DNA, RNA, and cell division
|
Liver, pulses, leafy greens (best raw), nuts
|
B12
Cobalamin
|
2mcg
|
Methylation, synthesis of DNA, RNA, and cell division
|
Liver, meat, shellfish, fish, egg yolk, cheese
|
C
Ascorbic Acid
|
60mg
|
Synthesis of connective tissue: bones, ligaments, tendons, teeth & gums
|
Citrus fruits, berries, kiwi, peppers, leafy greens, broccoli
|
D
Cholecalciferol
|
5mcg
|
Bone health (calcium absorption); Immune function
|
Sunlight on skin, fatty fish, eggs, sunflower seeds, butter
|
E
Tocopherol
|
10mg
|
Antioxidant for fats and membranes
|
Sunflower seeds, nuts, unrefined vegetable oil
|
K
Phylloquinone
|
75mcg
|
Blood clotting
|
Leafy greens, broccoli, fruits & vegetables
|
Sources: The European Food Information Council at www.eufic.org and The Linus Pauling Institute at http://lpi.oregonstate.edu/