Vitamins and Minerals
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 Osteopathy on Canterbury & Complementary Therapies 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.
- Zinc:
- Is essential for normal growth, healthy skin and hormone production.
- Sources: meat, wholegrains, nuts, pumpkin seeds, eggs, carrots, beans and lentils.
- RDI: 10-12mg.
- Iron:
- 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.
