Vitamins, Vitamin B12, K, E, C, function, daily needs, food sources

Vitamins Home

Home

Bookmark this page

An adequate amount of Vitamin B12 should be included in the diet for a healthy nervous system, for production of red blood cells and making DNA. About 3 micrograms of Vitamin B12 is considered adequate. Dairy products like milk and yoghurt and other animal products like meat, fish and eggs contain Vitamin B12.

Vitamin C is required for the production of collagen which is required for the formation of all tissue like bone, skin, blood vessels. About 80 mg of Vitamin C are required for an adult, and the body cannot absorb more than 400 mg daily. Citrus fruits like Oranges, Lemons and grapefruits contain Vitamin C. Strawberries, Peppers, broccoli, turnips and okra also contain Vitamin C.

About 15 mg of Vitamin E are required daily for a healthy immune system and production of red blood cells. Nuts and oils like almonds, hazelnuts, sunflower seeds, wheat germ oil and safflower oil contain Vitamin E.

Vitamin K is used to produce a variety of proteins including those required for clotting of blood. About 100 micrograms of Vitamin K is required for the average adult. Spinach, broccoli, lettuce, soybean oil and tomatoes contain Vitamin K.