Health encyclopaedia - Alphabetical Topic List

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Recommendations of Diet

RDA stands for Recommended Daily Allowance. 

Vitamin A (and beta-carotene)

  • European RDA is 800 micrograms.
  • Good for eyesight, growth, appetite and taste.
  • Food sources include liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, milk products, yellow fruit.

Vitamin B1 (Thiamin)

  • European RDA is 1.4 mg
  • Good for nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
  • Food sources include liver, yeast, rice, wholemeal products, peanuts, pork, milk.

Vitamin B2 (Riboflavin)

  • European RDA is 1.6 mg
  • Good for growth, skin, nails, hair, eyesight
  • Food sources include milk, liver, yeast, cheese, green leafy vegetables, fish.

Niacin (formerly known as B3)

  • European RDA is 18 mg.
  • Good for converting food into energy, building red blood cells.
  • Food sources include liver, whole grains, eggs, avocado, peanuts, fish, meat.

Pantothenic acid (formerly known as B5)

  • European RDA is 6 mg.
  • Good for converting food into energy, natural anti-stress remedy, fatigue, allergies, asthma, psoriasis.
  • Food sources include fresh fish, liver and chicken, mushrooms, cauliflower and potatoes, whole grains, yeast, dried beans and peas, avocado, oranges and bananas, peanuts, pecans and hazelnuts, milk, cheese and eggs.

Vitamin B6 (Pyridoxine)

  • European RDA is 2 mg.
  • Good for preventing skin conditions, nerve problems, protein and carbohydrate absorption.
  • Food sources include fish, bananas, chicken, pork, whole grains, dried beans.

Biotin (formerly known as B8)

  • European RDA is 150 micrograms.

Folate, folacin, folic acid (formerly known as B9)

  • European RDA is 200 micrograms.
  • Good for production of red blood cells, and preventing birth defects.
  • Food sources include carrots, yeast, liver, egg yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables.

Vitamin B12 (Colbalamin)

  • European RDA is 1 microgram.
  • Good for making red blood cells, formation of the nerves.
  • Food sources include fish, liver, beef, pork, milk, cheese and eggs. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A range of B12 fortified foods are available. These include yeast extracts, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Vitamin C (Ascorbic acid)

  • European RDA is 60 mg.
  • Good for immune system, protection against viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy.  Also a natural laxative.
  • Food sources include citrus fruit especially kiwi, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers.

Vitamin D (Calciferol)

  • European RDA is 5 micrograms.
  • Good for bones and teeth.
  • Food sources include cod-liver oil, sardines, herring, salmon, tuna, milk, sunlight.

Vitamin E (Tochopherol)

  • European RDA is 10 mg.
  • Good for anti-oxidant properties.
  • Food sources include nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs.

Vitamin K (Phylloquinone)

  • No European RDA.
  • Good for blood clotting and bones.
  • Food sources include liver, egg yolk, cheese, broccoli, leafy green vegetables.

The Department of Health also recommends that everyone in the UK should eat at least five portions of fruit and vegetables per day.

Some very simple changes can be made that will lead to a healthier and more balanced diet with little effort required.  Generally, achieving a balanced diet will mean taking the following steps:

  • Eating more starchy foods.  Starch is a good energy provider and adding it to a daily diet can help to reduce fat intake and increase fibre.  Starch can be found in foods such as bread, potatoes, rice and pasta.
  • Eating more fruit and vegetables.  Fruit and vegetables contain a large amount of the vitamins and minerals the body needs to function at its best.  They are also very low in fat and are therefore helpful to those trying to lose weight.  Specific fruits and vegetables have many other healthy properties and contain specific nutrients.  The Department of Health recommends that both adults and children eat at least five portions of fruit and vegetables per day.  A new 5-a-day logo can now be found on food products to guide consumers.
  • Reducing fat intake.  Saturated fat is unhealthy in large quantities.  It can raise cholesterol levels in the blood and lead to heart disease.  Fat intake can be reduced without too much effort by choosing leaner cuts of meat and lower fat varieties of food.  For example, low fat spread contains less fat than butter and skimmed or semi-skimmed milk is healthier than whole fat milk.
  • Reducing salt intake. Chose foods with ‘reduced salt’ or ‘no added salt’. Tinned fish, vegetables and pulses are often in salted water, so it is a good idea to wash them before use. Try adding other seasonings such as herbs, spices, garlic and lemon juice to food, for flavour. Sodium content, rather than salt, is usually listed on the nutritional information of most foods. A lot of salt is more than 1.25g (0.5g sodium) per 100g.
  • Drinking less alcohol.  The British Nutrition Foundation advise men to consume under four units of alcohol per day, and women to stick to less than three units per day.  Excess drinking can increase the risk of some cancers, heart and liver disease.  It may also lead to obesity and accidents.  One unit of alcohol is a single 25ml measure of spirit, a small glass of medium strength wine or half a pint of lager.