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Vitamins and minerals

Vitamins and minerals

8th June 2012

Even if your diet is well-balanced and nutritious, the effects of modern living can deplete essential vitamin and mineral reserves. So, in order to avoid this, the Osteopathic team at Canterbury Health Hub highly recommend the very best natural sources of vitamins and minerals be consumed and to ensure that your recommended daily intake (RDI) is correct.

Here are some suggestions:

Vitamin A:

  • Is essential for good vision, healthy skin, growth and resistance to infection.
  • Sources: liver, oily fish, carrots, spinach.
  • RDI: 750mg.

Vitamin B1:

  • Is vital for energy production and metabolism of sugars.
  • Sources: meat, fish, nuts, wholegrains.
  • RDI: 0.8-1.0mg.

Vitamin B2:

  • Is essential for energy production and for healthy skin and eyes.
  • Sources: milk, cheese, yoghurt, green vegetables, mushrooms.
  • RDI: 1.2-1.7mg.

Vitamin B3:

  • Is essential for metabolism of carbohydrates.
  • Sources: meat, fish, liver, tuna, peanuts.
  • RDI: 13-19mg.

Vitamin B6:

  • Is essential for the formation of red blood cells and metabolism of protein.
  • Sources: meat, poultry, fish, bananas, avocado, nuts, soybeans, vegetables, grains.
  • RDI: 0.9-1.9mg.

Vitamin B12:

  • Is required for the formation of red blood cells, nerve cells and genetic material. Vitamin B12 maintains the functioning of the nervous system.
  • Sources: meat, eggs, fish, yeast extract.
  • RDI: 2mg.

Vitamin C:

  • Is required for healthy bones, teeth and gums, formation of collagen, healing and repair of tissues, absorption of iron.
  • Sources: citrus fruits, capsicum, broccoli, spinach, cabbage.
  • RDI: 30-40mg.


  • Is essential for normal growth, healthy skin and hormone production.
  • Sources: meat, wholegrains, nuts, pumpkin seeds, eggs, carrots, beans and lentils.
  • RDI: 10-12mg.


  • Is required to manufacture haemoglobin (the pigment in red bllod cells that transport oxygen to all parts of the body).
  • Sources: meat, liver, wholegrains, nuts, eggs.
  • RDI: 15-16mg.