Did You Know?

Vitamins are found in almost everything we eat.

Vitamins and minerals are substances your body needs in small amounts for normal growth, function and health. Your body can’t make most micronutrients, so you must get them from the foods you eat or, in some cases, from supplements. 12

To help you choose the right Natrodale product for you and your family, use this chart to learn more about the wide range of vitamins and minerals your body requires.

Vitamin and Mineral

Where This Vitamin Or Mineral Is Found

How This Vitamin Works In Your Body

Recommended Daily Intakes

Vitamin A10

- Apricots, fresh

- Asparagus

- Broccoli

- Cantaloupe

- Carrots

- Eggs

- Endive, raw

- Kale

- Leaf lettuce

- Liver

- Milk

- Mustard greens

- Pumpkin

- Spinach

- Squash, winter

- Sweet potatoes

- Tomatoes

- Watermelon

- Aids in treatment of some eye disorders, including treatment of normal vision and night vision

- Promotes bone growth, teeth development, reproduction

- Helps form and maintain healthy skin, mucous membranes

- Builds the body's resistance to respiratory and other infections

Men: 1000 mcg

Women: 800 mcg

Vitamin B12 (Cyanocobalamin)8

- Beef

- Beef liver

- Blue cheese

- Clams

- Dairy products

- Eggs

- Flounder

- Herring

- Liverwurst

- Mackerel

- Milk

- Oysters

- Sardines

- Snapper

- Swiss cheese

- Growth and development of blood cells

- Metabolises amino and fatty acids

- Works to release food energy

- May help sufferers of nervous disorders

- Could improve immune system

- Factor in maintenance of good health

Men: 2.4 mcg

Women: 2.4 mcg

Vitamin B9 (Folic Acid, Folate, Folacin)7

- Asparagus

- Avocados

- Bananas

- Beans

- Brewer's yeast

- Brussels sprouts

- Spinach

- Calf liver

- Cantaloupe

- Citrus fruits/juices

- Fortified grain products

- Garbanzo beans (chickpeas)

- Green, leafy

- vegetables

- Green Peas

- Wheat germ

- Formation of red blood cells

- Factor in maintenance of good health

- Promotes a healthy pregnancy by regulating the nervous system development of the foetus

- Functions to metabolise proteins

Men: 400 mcg

Women: 400 mcg

Vitamin C (Ascorbic Acid)6

- Fruits

- Grapefruit

- Guava

- Lemons

- Mangos

- Orange juice

- Tomatoes

- Strawberries

- Vegetables

- Black currants

- Broccoli

- Oranges

- Brussels sprouts

- Cabbage Peppers, sweet and hot

- Collards Potatoes

- Green peppers

- Kale

- Papayas

- Spinach

- Tangerines

- Watercress

- The primary role of Vitamin C is to help connective tissue formation

- Ascorbic Acid also supports healthy teeth, and helps heal wounds and broken tissues

- The promotion of iron absorption and calcium absorption

- A factor in the maintenance of good health

To date, there has been no RDA established.

Calcium3

- Almonds

- Kelp

- Kale

- Brazil nuts

- Milk

- Broccoli

- Pudding

- Canned fish with bones

- Cereal, rice, juice

- Sardines, canned

- Caviar

- Tofu

- Cheese

- Turnip greens

- Mustard greens

- Cottage cheese

- Yogurt

- Figs, dried

- Honeydew melon

- Cauliflower

- Walnuts

- Peanuts

- Baked beans, canned

- Milk Chocolate

- Soybeans

- Assists bone growth

- Aids function of nerves and muscles

- Strengthens tooth enamel

- Maintains healthy bones, muscles and blood vessels

- Contributes to normal blood clotting

- Helps fight osteoporosis

Men: 1000 mg

Women: 1000 mg

Vitamin D (Cholecalciferol)13

- Beef Liver

- Cheese

- Egg substitutes

- Mushrooms

- Mackerel

- Salmon

- Sunlight

- Tuna

- Vitamin- D- fortified milk

- Absorbs calcium and phosphorus to aid in the development of bones and teeth

- Promotes normal cell growth and maturation

- Maintains a healthy immune system

Men: 15mcg

Women: 15mcg

Vitamin E (Alpha- Tocopherol)14

- Wheat Germ

- Sunflower

- Corn and Soybean oils

- Nuts

- Seeds

- Spinach

- Broccoli

- Cotributes to the protection of cells from oxidative stress

- Assists in maintaining good health

Men: 15mg

Women: 15mg

Vitamin H (Biotin)15

- Meat

- Fish

- Eggs

- Liver

- Seeds

- Nuts

- Sweet Potatoes

- Spinach

- Broccoli

- Essential for release of food energy

- Functions in protein metabolism

- Helps in the formation of fatty acids

- Contributes to the maintenance of normal hair and skin

Men: 30 mcg

Women: 30 mcg

Iron (Ferrous Sulphate)16

- Lean Meat,

- Seafood

- Poultry

- Iron- fortified cereals and bread

- White beans

- Lentils

- Spinach

- Kidney beans

- Peas

- Nuts

- Dried fruit

- Transports oxygen and contributes to the storage of oxygen in the cells

- Stimulates bone- marrow production of haemoglobin, the red- blood- cell pigment that carries oxygen to body cells

- Contributes to normal metabolism

- Maintains a healthy immune system

- Assists in reducing tiredness and fatigue

Men: 8 mg

Women: 18 mg

Vitamin K (Phytonadione)17

- Spinach

- Kale

- Broccoli

- Lettuce

- Vegetable Oils

- Blueberries

- Figs

- Meat

- Cheese

- Eggs

- Soybeans

- Contributes to the maintenance of normal bones

- A factor in the maintenance of good health

Men: 120 mcg

Women: 90 mcg

Magnesium18

- Legumes

- Nuts

- Seeds

- Whole grains

- Spinach

- Milk

- Yogurt

- Aids function of muscles,

- Conducts nerve impulses

- Contributes to protein production

- Strengthens tooth enamel

- Produces and transfers energy in the body

- Maintains healthy heart, bones, muscles and blood vessels

- Aids in the transport of substances across cell membranes

- Assists in reducing tiredness and fatigue

Men: 400- 420 mg

Women: 310- 320mg

Potassium4

- Fruits

- Vegetables

- Whole grains

- Asparagus

- Molasses

- Avocados

- Nuts

- Bananas

- Parsnips

- Beans

- Peas (fresh)

- Cantaloupe

- Potatoes

- Carrots

- Raisins

- Promotes regular heartbeat

- Promotes normal muscle contraction

- Aids in the normal functioning of the nervous system

- Contributes to the maintenance of normal blood pressure

- A factor in the maintenance of good health

To date, there has been no RDA established.

Omega 3 Fatty Acids2

- Mackerel

- Herring

- Halibut

- Cod

- Shark

- Salmon

- Tuna

- Shrimp

- Flaxseed oil

- Protects against coronary heart disease

- Protects against arteriosclerosis

- Causes high density- lipoprotein (HDL) cholesterol, which is known to protect against deposits of plaque that can occlude critical blood vessels and causes myocardial infractions (heart attacks), strokes and other major health problems

- Raises blood cholesterol

- Possible anti- inflammatory response for arthritis sufferers

To date, there has been no RDA established.

Zinc1

- Oysters

- Red Meat

- Poultry

- Crab

- Lobster

- Beans

- Nuts

- Whole Grains

- Dairy Products

- Among its many functions, zinc helps maintain a healthy immune system

- Contributes to normal DNA synthesis.

- Zinc also supports normal growth and development during pregnancy, childhood, and adolescence, and helps sperm develop and is needed for ovulation and fertilization.

- Supports good health

- Zinc aids in wound healing

Men: 11 mg

Women: 8 mg

RDA – Recommended Daily Allowance

References:

  1. Office of Dietary Supplements – Zinc [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/Zinc-Consumer/
  2. Omega 3 Fatty Acids Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/omega-3-fatty-acids.html
  3. Calcium Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/calcium.html
  4. Potassium Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/potassium-chloride-trikates.html
  5. Office of Dietary Supplements – Dietary Supplement Fact Sheet: Folate [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#
  6. Vitamin C (Ascorbic Acid) Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/vitamin-c-ascorbic-acid.html
  7. Vitamin B9 (Folic Acid) Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/vitamin-b-9-folic-acid-folate.html
  8. Vitamin B12 (Cyanocobalamin) Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/vitamin-b-12-cyanocobalamin.html
  9. Vitamins and Minerals: Growth, Illness Prevention, and Proper Function | EARTH 131: Food [Internet]. E-education.psu.edu. 2017 [cited 31 October 2017].
    Available from: https://www.e-education.psu.edu/earth131/node/1198
  10. Vitamin A (Beta carotene) Information [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins-guide/vitamin-a-beta-carotene-retinol.html
  11. Vitamins: Why Can’t Your Body Just Make Vitamins? [Internet]. Vitamins-nutrition.org. 2017 [cited 31 October 2017].
    Available from: http://www.vitamins-nutrition.org/vitamins/body-produce-vitamins.html
  12. Office of Dietary Supplements – Vitamin D [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
  13. Office of Dietary Supplements – Vitamin E [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
  14. Office of Dietary Supplements – Biotin [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/Biotin-Consumer/
  15. Office of Dietary Supplements – Iron [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/Iron-Consumer/
  16. Office of Dietary Supplements – Vitamin K [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
  17. Office of Dietary Supplements – Magnesium [Internet]. Ods.od.nih.gov. 2017 [cited 31 October 2017].
    Available from: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  18. Beauty H. Myth vs. Reality on Anti-Aging Vitamins [Internet]. WebMD. 2017 [cited 31 October 2017].
    Available from: https://www.webmd.com/beauty/features/myth-vs-reality-on-anti-aging-vitamins#1

Health Hack Tip

Pre-prepare meals and snacks on a Sunday evening

You’ll save time and energy not having to think about what to eat throughout the week, and it’s an easy way to eat healthily without even trying.