Vitamins RDA and sources

Vitamin C

RDA- 75 mg/day

Pregnancy and lactation- 100mg/day

Sources: amla(Indian gooseberry), guava, like, lemon, green leafy vegetables

Vitamin B12

RDA: 1-2 microgram/ day

Pregnancy and lactation- 2 microgram/ day

Sources: liver(richest), curd(lactobacillus), non veg

Vitamin B9

RDA: 200 microgram

Pregnancy - 400 microgram

Lactation- 300 microgram

Sources: green leafy vegetables, yeast

Cereals, pulses, oil seeds, egg

Milk(poor)

Vitamin B1

RDA: 0.5mg/1000cal or 1-1.5mg/ day

Sources: Aleurone layer of cereals, yeast

Vitamin B2(riboflavin)

RDA: 1.5 mg/day

For pregnant woman another 0.2-0.3 mg added

Sources: liver, dried yeast, egg, milk (rich)

Fish, whole cereals, legumes and green leafy vegetables

Vitamin B3 (niacin)

RDA: 20mg/day

For lactation, plus 5 mg

Sources: dry yeast, liver, peanuts, whole cereals, legumes, meat, fish

60mg tryptophan = 1 mg niacin

Vitamin B6 (pyridoxine)

RDA: depends on protein intake but 1-2 mg/ day

Pregnancy or lactation- 2.5 mg/ day

Sources: yeast, wheat, cereals, legumes (pulses), oilseeds, eggs, milk, meat, fish, green leafy vegetables

Vitamin B7 (biotin)

RDA: 30-40microgram/day

Sources: egg yolk (not egg white, egg white has avidin, which is a biotin antagonist, that's why u boil egg because avidin is heat labile)

Normal bacterial flora of gut, liver, yeast peanut, soyabean, milk

Vitamin K

RDA: 50-100 microgram per day

Sources: green leafy vegetables, intestinal bacteria

Vitamin E

Anti sterility hormone

RDA: 10mg/day

Female- 8mg/day

Requirement increased with higher intake of pufa

Sources: vegetable oils, eg wheat gram oil, fish liver oil-devoid of vit E

Vitamin D

RDA: adult- 5 microgram/day or 200IU

Child and pregnancy - 10 microgram/day or 400IU

Old age- 15 microgram/day or 600IU

Sources: sunlight (before 10 am after 3 pm), fish liver oil, egg yolk

Vitamin A

RDA: Male- 750-1000 microgram/day

Female- 750microgram/day

Children- 400-600 microgram/day

Pregnancy - 1000 microgram/day

Sources: milk, butter, cream, cheese, egg yolk, fish liver oil, RICHEST shark liver oil

Carrot, papaya, mango, spinach