Sources of Vitamins
Vitamins are available from a variety of sources, though they are unevenly
distributed in natural sources. All vitamins can be synthesised, or produced
commercially, from foods and other sources, and there is no evidence that
natural vitamins are superior to those that are synthetically derived.
Some foods are fortified with vitamins; that is, vitamins that are not
normally present in the food, or that have been removed during processing,
are added to the food before it is sold. Milk, for example, is fortified
with vitamin D, and vitamins that have been lost from flour during processing
are often replaced.
Although vitamin supplementation is generally unnecessary for otherwise
well-nourished persons, there are times when the body's vitamin requirements
may increase and when vitamin supplementation may be essential. Those
likely to require such supplements include pregnant women, the elderly,
individuals who are under extreme training regimes and the chronically
ill.
Vitamin Sources Recommended Daily Allowances (RDA)
| Vitamin | Sources |
RDA
|
|
|
Male
|
Female
|
||
| A (Retinol) | From provitamin carotene found in yellow and green vegetables, liver, egg yolk milk and butter. |
1.0mg
|
0.8mg
|
| B1 (thiamine) | Yeast, whole grains, pork, organ meats, legumes and milk |
1.5mg
|
1.1mg
|
| B2 (riboflavin) | Green vegetables, liver, wheat germ, milk and eggs |
1.7mg
|
1.3mg
|
| B3 (Niacin) | Fish, liver, red meats, yeast grains, peas, beans and nuts |
19mg
|
15mg
|
| B6 (pyroxidine) | Fish, liver, yeast, tomatoes and whole grain cereals |
2.0mg
|
1.6mg
|
| Folic Acid | Liver, green leafy vegetables and whole wheat products |
0.2mg
|
0.18mg
|
| B12 (cyanocobalamin) | Liver, red meat milk and eggs |
0.002mg
|
0.002mg
|
| Biotin (referred to as H) | Legumes, vegetable and meats |
0.03mg
|
0.01mg
|
| C (ascorbic acid) | Citrus fruits, tomatoes and salad greens |
60mg
|
60mg
|
| D | Fish liver oil, enriched milk, eggs and margarine |
0.01mg
|
0.01mg
|
| E (tocopherol) | Wheat germ, cotton-seed, palm and rice oils, grain liver and lettuce |
10mg
|
8mg
|
| K (phylloquinone) | Green leafy vegetables, alfalfa, liver and vegetable oils |
0.08mg
|
0.06mg
|
Further Reading : -
Daily Requirements and How Vitamins
Work
Sources of vitamins and the Recommended
Daily Allowances (RDA)
Types of vitamins - Vitamin A, Vitamin
B Complex, Vitamin B1, or thiamine,
Vitamin B2, Niacin,
Vitamin B6, Vitamin
B12, Folic acid, Pantothenic
acid, Biotin, Vitamin
C, Vitamin D, Vitamin
E, Vitamin K