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Vitamins and minerals: Good food sources

When it comes to vitamins and minerals, you're probably looking for one piece of information: How much do you need? Here's a list to help you. It gives you UK information on the vitamins and minerals you should get - preferably from food - along with details of a couple of other important nutrients and electrolytes.

Vitamin A

Vitamin A helps maintain a healthy immunity immune system, vision and skin. You should be able to get all the vitamin A you need from your diet.

Good food sources include cheese, eggs, yoghurt and fortified low-fat spreads.

Daily requirements:
0.7mg a day for men
0.6mg a day for women

Vitamin B6

Vitamin B6 allows the body to use and store energy from protein and carbohydrates and is essential for haemoglobin in the blood. You should be able to get all the vitamin B6 you need from your diet.

Vitamin B6 is found in: pork, chicken, turkey, fish, bread, whole cereals, such as oatmeal, wheat germ and rice, eggs, vegetables, soya beans, peanuts, milk, potatoes, some fortified breakfast cereals.

Daily requirements:

1.4mg a day for men
1.2mg a day for women

Vitamin B12

Vitamin B12 helps make red blood cells and maintains a healthy nervous system. It also helps release energy from food. If you eat meat, fish or dairy products, you should be able to get enough vitamin B12 from your diet. A lack of vitamin B12 may lead to vitamin B12 deficiency anaemia.

Good sources of vitamin B12 include: meat, salmon, cod, milk, cheese, eggs, yeast extract and some fortified breakfast cereals.

Adults need around 0.0015mg a day of vitamin B12.

Niacin/vitamin B3

Niacin or vitamin B3 helps produce energy from foods and is essential to our nervous systems and digestion. You should be able to get all the niacin/B3 you need from your diet.

Good sources of niacin include: meat, fish, wheat flour, maize flour, eggs and milk.

Daily requirements:

17mg a day for men
13mg a day for women

Pantothenic acid

Pantothenic acid helps release energy from our food. You should be able to get all the pantothenic acid you need from your diet. The body doesn't store up pantothenic acid, so you need to eat some food which contains it every day.

Good sources of pantothenic acid include: chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli, wholegrains, such as brown rice and wholemeal bread and some fortified breakfast cereals.

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