Vitamins-Minerals
Good diet nutrition, including Vitamins and Minerals is essential for optimum health. Vitamins and minerals play an essential role in all nutrition processes. These processes such as efficient metabolism, stable blood sugar levels and appetite, all affect weight control and how fast we lose weight.
Below is a list of links to vitamins and minerals. We have summarised each vitamin and mineral in the chart below, along with the sources, benefits, recommended dietary intake (RDA or AI) and the problems that deficiency may cause.
Vitamin Chart• Vitamin A (Retinol) |
Mineral Chart• Calcium |
We have also summarised the recommended dietary intake (RDA or AI) for men and women below. This data is for an average man or woman (not-pregnant) aged between 19-50 years; for further information click on each vitamin or mineral.
| vitamin A | vitamin C | Vitamin D | Vitamin E | Vitamin K | Vitamin B1 | ||
| Men | 900 μg | 90 mg | 5 μg | 15 mg | 120 μg | 1.2 mg | |
| Women | 700 μg | 75 mg | 5 μg | 15 mg | 90 μg | 1.1 mg | |
| Vitamin B2 | Vitamin B3 | Vitamin B5 | Vitamin B6 | Vitamin B9 | Vitamin B12 | ||
| Men | 1.3 mg | 19 mg | 5 mg | 1.3 mg | 400 μg | 2.4 μg | |
| Women | 1.1 mg | 14 mg | 5 mg | 1.3 mg | 400 μg | 2.4 μg | |
| Vitamin H | Choline | ||||||
| Men | 30 μg | 550 mg | |||||
| Women | 30 μg | 425 mg | |||||
