Daily Vitamin Requirements
Your body needs vitamins to run at its optimum. Here are a great collection of links to places you can find additional infomation on your daily vitamin requirements. Below you will find a chart that we think is very usefull to get an idea of what is needed and what types of food you can get it from.
Vitamin A 1.1 mg Egg yolk, tuna fish
Vitamin D 5 mcg Milk, dairy products, oily fish (herring, salmon, tuna, sardines),
eggs
Vitamin E 10 mcg Vegetable oils, margarine, hazelnuts
Vitamin K 60 mcg Wheat germ, potatoes, Brussels sprouts
Vitamin B1 1.2 mg Pork, wholegrain cereals, wholegrain bread, yeast, fish
Niacin 15 mg Wholegrain cereals, meat, fish, vegetables, wholegrain bread
Pantothenic acid 6 mg Eggs, wholegrain cereals, wholegrain bread
Vitamin B6 1.9 mg Fish, meat, vegetables, wholegrain cereals, wholegrain bread
Folic acid 600 mcg Wheat germ, bran, yeast, fresh vegetables (spinach), nuts,
liver
Vitamin B12 3.5 mcg Fish, meat, eggs, milk, cheese
Biotin 30-60 mcg Milk, dairy products, eggs, wholegrain cereals, pulses, nuts
Vitamin C 110 mg Citrus fruits, kiwis, strawberries, potatoes
*Values for nutrient intake (Austria, Germany and Switzerland), 1st edition (DGE, ÖGE, SVE, SGE, 2000)
Limits
on Maximum dosages
Daily Requirements
From the FDA
Reading
The Food Label
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