The following table should help you work out how best to get your vitamin needs, if you are worried you have a deficiency you should check with your doctor.

Source	Males	Females
Thiamin Pork, beans, nuts and seeds	0.8mg	0.7mg
Vitamin B6 Fish, meat, chickpeas, potatoes and avocados	1.5mg	1.2mg
Vitamin B12 All animal products, eggs, meat, cheese, yeast and oysters	1.5ug	1.5ug
Folate Green vegetables, beans and orange juice	200ug	200ug
Vitamin C Citrus fruits, broccoli, dark green vegetables, red peppers, strawberries and kiwi fruit	40mg	35mg
Calcium Dairy products, orange juice, tinned salmon, almonds, broccoli and sardines	800mg	800mg
Iron Liver, beef, lamb, clams, oysters, mussels, beans, peas, dried fruits brewer's yeast, kelp, molasses and wheat bran	14.8mg	14.8mg
Zinc Beef, pork, poultry, eggs, seafood, cheese, beans and nuts	9.0mg	7.0mg
Vitamin D Oily fish including herring, salmon and tuna	10ug	10ug

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This iVillage Health service area is designed for educational purposes only. You should not rely on this information as a substitute for personal medical attention, diagnosis or hands-on treatment. If you are concerned about your health or that of a child, please consult your family's health provider immediately and do not wait for a response from our professionals. For the full Disclaimer, click here.

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