Recommended Daily Dietary Intake (RDI) for Vitamins

Vitamins are substances that are necessary in small amounts to sustain life. Vitamins need to be regularly supplied via the food you intake, as most are not stored in the body. They play a role in metabolism, enabling the body to use other essential nutrients such as carbohydrates, fats, proteins and minerals.  Vitamins are involved in growth; the ability to produce healthy offspring and the maintenance of health.  Vitamins may even slow, or reverse many diseases such as cancer, heart disease, osteoporosis and impaired immunity. 

   

Vitamin	RDI	Good sources	Why you need it
Vitamin A	700 - 900μg	1 mango = 828μg 1 cup broccoli = 60μg	Eyesight Healthy skin
Thiamin B1	0.9 – 1.1mg	1 cup spinach = 0.02mg 1 cup peas = 0.32mg	Growth and development, heart, nervous, digestive function
Riboflavin B2	1.1 – 1.5mg	1 cup spinach = 0.06mg 1 cup broccoli = 0.2mg 1 mushroom = 0.05mg 1 egg = 0.2mg	Energy & red blood cell production, healthy skin, hair, nails
Niacin B3	14 - 16mg	1 cup spinach = 0.14mg 1 potato = 1.7mg	Energy production, DNA repair
Vitamin B6	1.3– 1.7mg	100g banana = 0.36mg 100g spinach = 0.195mg	Wide variety of functions such as protein and red blood cell metabolism, nervous and immune system function
Vitamin B12	2.4μg	Lean beef = 1.7μg Eggs = 0.65μg Milk = 0.3μg	Forms red blood cells, builds genetic material, aids function of nervous system, energy    production
Folate	400μg	1 cup tomato juice = 26μg 1 potato = 36μg 1 cup baked beans = 90 μg	Helps produce and maintain new cells, esp. important during infancy and pregnancy. Helps to create and prevent changes to DNA
Vitamin C	75-90mg	1 cup peas = 17.5mg 1 cup broccoli = 102mg 1 kiwifruit = 57mg	Protects body from infection, aids healing
Vitamin D	5.0–15.0μg	Sunlight = 6-15minutes	Helps absorb calcium, strengthens bones
Vitamin E	15mg	30g sunflower seeds = 7.4mg 100g avocado = 2.92mg	Maintains body tissues, protects lungs,      formation of red blood cells
Vitamin K	80μg (minimum)	1 cup spinach = 120μg 1 cup broccoli = 420μg	Essential for the normal clotting of blood

RDI units: mg = milligrams

      μg = micrograms

Sources for fact sheet: 

· http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n35.pdf?q=publications/synopses/_files/n35.pdf

· FoodWorks nutrition information program, http://dietary-supplements.info.nih.gov

For More Information

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Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au