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Eat for your future

continued from page 3

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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