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Vitamins and Minerals

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Good diet nutrition is essential for optimum health through adequate Vitamins and Minerals. Both vitamins and dietary minerals play an essential role in all nutrition processes. Examples are vitamin C, vitamin D and the calcium mineral.

Below is a list of links to vitamins and links to minerals. We have summarised each nutrient in the chart below, along with the sources, benefits, recommended dietary intake (RDA or AI) and the problems that deficiency may cause. For each nutrient the sources are grouped by food types as well as individual items. We also have a database of pictures of vitamins.

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
Men 900 μg 90 mg 5 μg 15 mg
Women 700 μg 75 mg 5 μg 15 mg
  Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5
Men 30 μg 1.3 mg 19 mg 5 mg
Women 30 μg 1.1 mg 14 mg 5 mg
  Vitamin B6 Vitamin B9 Vitamin B12 Vitamin H
Men 1.3 mg 400 μg 2.4 μg 550 mg
Women 1.3 mg 400 μg 2.4 μg 425 mg
  Choline Vitamin K
Men 120 μg 1.2 mg
Women 90 μg 1.1 mg

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.