Which vitamins do I need?

Boost your vitamin intake and maintain a healthy diet with this simple guide

The amount of vitamins you need depends on your age, health and lifestyle, and you should be able to get them easily through a healthy diet. Find out how to get what you need for a healthy diet with this simple guide.

VITAMIN A

What for? Good vision, healthy skin and gut
Found in: Cheese, milk, leafy veg, citrus fruits, berries

VITAMIN D

What for? Bones, teeth, healthy heart and nervous system.
Found in: Dairy products, oily fish and eggs.

FOLATE (FOLACIN, FOLIC ACID)

What for? DNA development and a strong immune system.
Found in: Green leafy vegetables and pulses.

VITAMIN E

What for? Protects blood cells and body tissue from antioxidants.
Found in: Green leafy veg, grain products, vegetable oils and nuts.

VITAMIN K

What for? Blood-clotting functions
Found it: Green leafy veg, vegetable oils and nuts.

VITAMIN B1 (THIAMIN)

What for? Healthy nervous system and heart.
Found in: Vegetables, fortified cereals and oatmeal.

VITAMIN C

What for? Healthy bone structure and blood vessels.
Found in: Vegetables, citrus fruits and berries.

VITAMIN B6 (PYRIDOXINE)

What for? Healthy nervous system.
Found in: Fish and seafood, meat and wholegrains.

For the European Union’s guidelines on recommended daily allowance (RDA), click here.

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