vitamins
Vitamins are an essential element of physical health. They act as metabolic catalysts - each vitamin performing a specific vital function, acting to maintain physical health.
So far, thirteen vitamins have been identified, and are classified according to their solubility. Fat-soluble vitamins are ingested with fats in the body and are stored in body tissue, making a deficiency highly unlikely. Excess water-soluble vitamins, however, are washed away through urine and should be consumed daily.
The table below lists the 13 vitamins by category and indicates good sources of each vitamin as well as the RDA (Recommended Daily Allowance).
Vitamin supplements are increasingly used to make up for a perceived vitamin shortfall, but a well balanced diet provides our bodies with an ample supply. However, if you think you are not getting what you need, supplements can be a useful ally. One thing to bear in mind though, is that doses in excess of our daily requirements do not improve bodily performance or function, and may even be toxic. So don’t think downing a bottle of A-Z vitamin pills will make you invincible – it may actually do you harm.
| Vitamin & RDA | Function | Food Source |
| A (retinol) 5000 IU | healthy eyes, skin, digestive tract | butter, milk, cheese, green veg, carrot |
| B1 (thiamin) 1.5mg | transforms carbohydrates into energy | cereals, rice, bread, pork, eggs, fish |
| B2 (riboflavin) 1.7mg | energy release, nervous system, mucous membranes | steak, dairy, green veg, bread, cereals |
| B3 (niacin) 20mg | food into energy, hormones | liver, meat, fish, bread, corn, tuna, veg |
| B6 (pyridoxamine) 2.0mg | amino acid breakdown, metabolism | meats, veg, cereals, beans |
| Folic acid (folate) 0.4mg | blood cells, nervous system | green veg, whole wheat |
| Biotin | metabolises carbs, fats, and proteins | veg, meat |
| Pantothenic acid 10mg | metabolises carbs, fats, and proteins | nuts, fish, meat, eggs, veg, whole wheat |
| B12 6.0mcg | red & white blood cells, digestion | meat, eggs, dairy |
| C (ascorbic acid) 60mg | connective tissue, bones, teeth, cartilage, immune system | citrus fruit, tomato, salad greens, potato |
| D (cholecalciferol) 400 iu | bones, teeth | sunshine, cod liver oil, dairy, milk, margarine |
| E (tocopherol) 30iu | cell strengthening | seeds, green veg, cereal, fruit, meat |
| K 70-140mcg | blood clotting | green veg, cereals, fruit, meat |
iu = international unit mg = milligram mcg = microgram
