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3.2.2.1 Vitamins Categorise
Target Level
4-5
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Vitamin A
Vitamin D
Vitamin E
Vitamin K
Together with ascorbic acid and tocopherol is an antioxidant.
Can be produced by probiotic bacteria in the gut.
Supports healthy eyesight.
Supports formation of healthy bones and teeth.
Supports formation of red blood cells and sperm.
Men need around 4 mg of it a day.
Abundant in oily fish and butter.
Is only found in foods of animal origin.
Abundant in nuts and seeds.
RNI for healthy people is 10 mcg a day.
Prevents bleeding and bruising.
Enables absorption of calcium in the gut.
Occurs in red, yellow and green vegetables in the form of beta-carotene.
RNI for teenage girls is 600 mcg.
Main sources include vegetable oils.
Adult women need around 65 mcg a day.
Can be found in leafy green vegetables, vegetable oils and cereals.
Helps blood to clot.
Present in liver and egg yolks in the form of retinol.
Adult men need around 75 mcg a day.
Women need around 3 mg of it a day.
RNI for teenage boys is 700 mcg.
Is produced in the skin as a result of exposure to sunshine.
Along with retinol and ascorbic acid is an antioxidant.