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Vitamins: what they do and where to find them

A   B1   B2   B3   B5   B6   B7   B9   B12   C   D   E   K


A (and its precursor ß-carotene) 

EU RDA (1) Per Day
European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.
800 µg

Best Sources
Yellow or orange fruits and vegetables, green leafy vegetables, liver, dairy products.

Functions
Formation and maintenance of skin, hair and mucous membranes; helps us see in dim light; bone and tooth growth.

Deficency Symptons
Night blindness, dry scaly skin, frequent fatigue.

Toxic? (4)
Yes in high doses.

Tips
Serve fruits & vegetables raw and keep covered and refrigerated. Steam vegetables, grill, bake or braise meats.

Did you know?
Vitamin A is also known under the name Retinol.

Definitions
EU RDA - European Union Recommended Daily Amounts. These are the values used for vitamins for the nutritional labelling of food products.

Sources
EU RDA - Directive, 90/496/EEC, 1990.
Also information from the U.S. Food and Drug Administration, the American Institute for Cancer Research, and the U.S. Department of Agriculture.

(1) EU RDA - European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.

(2) Safe intake per day.

(3) There is no EU RDA for vitamin K.

(4) Note that some vitamins in large or very large excess could produce toxic symptoms. Always keep to the recommended dosage as advised by your doctor or medical advisor.

Source:
The European Food Information Council

(MDN)

 

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