RDA for vitamins and minerals

supplement

RNI

Male 19 - 50

RNI

Female 19 - 50

RDA

NV = no value

Thiamin  B1 (mg)

1.0

0.8

1.4

Riboflavin B2 (mg)

1.3

1.1

1.6

Niacin B3 (mg)

17

13

18

Pantothenic acid  B5   (mg)

NV

NV

NV

10 - 100

Vitamin B6 (mg)

1.4

1.32

2.0

 Folate B9  (mcg)

200

200

200 g

Cobalamin B12   (mcg)

1.5

1.5

1.00

Vitamin C  (mg)

40

40

60

Vitamin A   (mcg)

700

600

800

Vitamin E  (mg)

NV

NV

10

Vitamin D   (mcg)

NV

NV

5

Vitamin K   (mcg)

NV

NV

NV

I mcg per kilo of body weight

Calcium  (mg)

700

700

800

Phosphorus  (mg)

550

550

800 mg

Magnesium  (mg)

300

270

300

Iron   (mg)

8.7

14.8

14

Zinc  (mg)

9.5

7

15

Iodine    (mcg)

140

140

150

Selenium   (mcg)

75

60

NV

Sodium  (mg)

1600

1600

NV

Potassium    (mcg)

3500

3500

NV

Chloride  (mg)

2500

2500

NV

Copper  (mg)

1.00

1.2

NV

Chromium    (mcg)

NV

NV

120

 A to Z of vitamins and minerals  A - Z vitamins


Thiamin

B1

Lean pork, whole grains, dried beans nuts and seeds,

Riboflavin

B2

Milk,cheese,yoghurt, liver, beef, fish, whole grain bread, eggs, avocados, mushrooms

Niacin

B3

Chicken, beef, fish, nuts, fortified breakfast cereal

Pantothenic acid B5

Beef, offal,pork,eggs, brewers yeast, rye flour       royal jelly nuts, whole wheat, mushrooms

Pyridoxine B6

Fish, poultry, meats, chickpeas, potatoes, avocados, bananas

Cobalamin B12

Offal, brewers yeast, oysters, sardines, eggs, meat, cheese

Vitamin B9

Folic acid or

Folate

Green vegetables, whole grains, orange juice, liver

Vitamin A

Fish, egg yolks,butter, liver, any fruit and vegetables containing beta - carotene which the body converts


Beta

Carotene

(Vit A)

Liver, milk, egg-yolk carrots,dark green leafy vegetables, yellow fruits and vegetables are all rich in beta carotene

Vitamin C

Citrus fruits, broccoli, dark green leafy vegetables, red peppers, strawberries, kiwi

Vitamin D

Herrings, salmon, tuna

Vitamin E

Wheat germ,vegetable oils, almonds, sunflower seeds, leafy green vegetables, whole grains

   Vitamin K

Green tea.kale, swiss chard, broccoli, spring onions, brussel sprouts, pistachio nuts,meat, dairy products

Calcium

Low fat dairy products

Tinned salmon and sardines, broccoli, almonds


Choline


Lecithin, egg yolks, wheat, nuts



Chromium


Eggs, beef, whole grains

Brewers yeast, molasses

Copper

Shell fish, offal, wheat & rye, nuts, seeds, artichokes,  garlic,  avocados, peas, radishes, tomatoes, bananas, soya

Iodine

Saltwater fish and sea weed, Fruits and vegetables grown in coastal regions



Iron

Liver, beef, lamb, clams oysters, mussels, peas beans, kelp, leafy green vegetables,dried apricot raisons, brewers yeast

wheat bran, molasses

Manganese

Nuts, brown rice, whole grain bread,pulses, cereals

Magnesium

Whole grains nuts, wild rice, dark green leafy vegetables, shellfish

Potassium

Potatoes,bananas, oranges, meats, poultry, milk yoghurt

Phosphorus

Meat, fish, poultry, dairy products,soft drinks particularly cola

Selenium

Brazil nuts,seafood, offal, meats, sunflower seeds, brown rice, avocado, whole grains

Zinc

Beef, pork, liver, poultry oysters, seafood, seeds nuts, whole grains

Do you know which foods are richest in   the  vitamins and minerals that you need   every day for good health? See the table below The richest food sources of  the vitamins and minerals necessary every day for good health SITE MAP CONTACT ME RDA & RNI values What is RNI ?