Food sources

Necessary for

Vitamin A

1 mg

Eggs, carrots, liver

Eyes, hair, skin, bones

Vitamin B,

1 mg

Meat, peas, grains, cereals, breads

Energy production, nervous system

Vitamin B2

1.5 mg

Eggs, meat, dairy products, leafy green vegetables

Nervous system, muscles

Vitamin B3

15-20 mg

Fish, whole grains, peanuts, peas

Energy production, skin

Vitamin B6

1.5 mg

Meat, fish, whole grains, bananas

Blood formation, nervous system

Vitamin B12

1 Mg

Milk, fish, meat, eggs, yeast

Blood formation, nervous system

Vitamin C

40-60 mg

Many fruits and vegetables

Body's use of Iron, Immune system

Vitamin D

5 |jg

Dairy products, oily fish

Teeth and bones

Vitamin E

10 mg

Vegetables, eggs, fish, margarine

Maintaining cell membranes

Vitamin K

70 Mg

Leafy green vegetables, formed by bacteria In Intestines

Blood clotting, bone formation

Folic acid

200 Mg

Leafy green vegetables, organ meats, whole grains, breads, nuts

Fetal nervous system, keeping cells and blood healthy


at least 800 mg

Dairy products, eggs, peas, dry beans, edible fish bones

Bones, teeth, muscles, nervous system


14 mg

Eggs, meat, dairy products, leafy green vegetables

Red blood cell formation, muscles

Assessing your weight

To avoid diseases associated with being overweight or underweight, you need to maintain your weight within the range considered normal for your height. To find out if you are within this range, you can use a height and weight chart such as the one shown below. You can also assess your weight by calculating your body mass index (BMI). To do this, divide your weight in kilograms by the square of your height in metres. A BMI figure under 20 indicates that you are underweight, while a figure over 25 shows that you are overweight.

Height/weight graph for men and women


kg r100

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