Vitamins
Although minerals and vitamins don’t give you any energy, they are essential for the body to function normally. For example, the metabolic reactions that extract energy from food, protein synthesis for building bigger muscles, and digestion can’t take place without vitamins and minerals.
A
Daily dose: 5000 IU
Function: Improves vision; needed for the growth, regeneration and immunity of skin, bones and teeth
Source: Milk, cheese, butter, cream, margarine, eggs, liver, spinach, broccoli, orange fruits and vegetables
D
Daily dose: 200-400 IU
Function: Needed for bone growth and for the absorption of phosphorus and calcium
Source: Milk, margarine, fatty fish, egg yolk, liver, spontaneous synthesis processes under the influence of sunlight
E
Daily dose: 30 IU
Function: Antioxidant; stabilizes the functioning of cell membranes
Source: Vegetable oils, green leafy vegetables, sprouts, whole grains, liver, egg yolks, nuts, seeds
C
Daily dose: 1000 mg
Function: Collagen synthesis, antioxidant, takes part in amino acid metabolism, strengthens the immune system, helps iron absorption
Source: Citrus fruits, cabbage, green vegetables, berries, peppers, tomatoes, potatoes
K
Daily dose: 60-80 mcg
Function: Synthesizes proteins that ensure blood clotting and proteins that regulate calcium levels
Source: Green leafy vegetables, cabbage, milk, liver
B6
Daily dose: 1.3-2.0 mg
Function: Helps produce red blood cells
Source: Green leafy vegetables, meat, fish, chicken, legumes and fruits, whole grains
B12
Daily dose: 2.4-2.6 mcg
Function: Synthesizes new cells (mainly nerve cells), helps lower the levels of some fatty acids and amino acids
Source: Meat, fish, chicken, shellfish, milk, cheese, eggs
B2
Daily dose: 1.1-1.4 mg
Function: Ensures good vision and healthy skin
Source: Milk, yogurt, cottage cheese, liver
B1
Daily dose: 1.1-1.4 mg
Function: Creates a good appetite, controls the nervous system
Source: Pork, beef, liver, whole grains, legumes, nuts
You can find the vitamins missing from a regular diet here: https://turg.fitness.ee/et
Author: Liis Kutsar
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