Vitamins | Health Benefits | Vitamin Source | Recommended Daily Intake |
Vitamin A | Useful for healthy eyes. Also benefits hair and skin. Strengthens the immune system. Helps in maintaining mucous membranes. | Carrots, Pumpkin, Spinach, Chillies, Sweet Potato, Mangoes, Dairy, Liver | Men: 750 mg Women: 750 mg Kids: 1000 IU (2 – 3 yrs) to 2000 IU (9 – 13 yrs) |
Vitamin B1 (Thiamine) | Helps the body make optimum use of carbohydrates. Aids proper heart function, the nervous system, and enables good coordination of muscles. | Whole Grain Products, Sunflower Seeds, Oatmeal, Pine Nuts, Other Nuts, Lean Pork and other Meat forms, Wheat Germ | Men: 1.18 mg Women:0.85 mg Kids: 500 mcg (1 – 3 yrs) to 900 mcg (9 – 13 yrs) |
Vitamin B2 (Riboflavin) | Regulates metabolism of carbohydrates, fats, and proteins. Also beneficial for eyes, and healthy growth of hair, nails and skin. | Fortified Breakfast Cereals, Eggs, Milk, Almonds | Men: 1.75 mg Women: 1.27 mg Kids: 0.5 mg (1 – 3 yrs) to 0.9 mg (9 – 13 yrs) |
Vitamin B3 (Niacin) | Regulates metabolism of carbohydrates, fats and proteins. Aids normal brain function and maintains healthy nervous system. | Beef, Chicken, Tuna, Liver, Peanut Butter, Barley, Rice Bran, Wheat Bran, Rice | Men: 19.3 mg Women: 14.0 mg Kids: 15.0 mg |
Vitamin B5 (Pantothenic Acid) | Regulates metabolism of carbohydrates, fats and proteins, and makes fatty acids and cholesterol. | Egg Yolk, Legumes, Brewer’s Yeast, Whole Grains, Organ Meats | Men: 2.5 mg Women: 2.5 mg Kids: 2 – 4 mg |
Vitamin B6 (Pyridoxine) | Regulates the metabolism of amino acids and carbohydrates. Aids healthy nervous system function, and in the production of red blood cells. | Bananas, Brewer’s Yeast, Wheat Bran, Mackerel, Walnuts, Brown Rice, Sunflower Seeds, Liver, Salmon, Tuna, Meat | Men: 1.8 mg Women: 1.5 mg Kids: 0.6 mg – 0.13 mg |
Vitamin B12 (Cobalamin) | Essential for DNA synthesis. Aids healthy nervous system function, and helps in production of red blood cells. | Mussels, Oyster, Oily Fish, Crab, Beef, Liver, Offal, Egg | Men: 2 mcg Women: 2 mcg Kids: 0.9 mg – 2.4 mcg |
Folate | Combined with vitamin B12, it protects and develops the nervous system, and helps in the production of RNA and DNA. It produces red blood cells for babies in the uterus. | Lentils, Chickpeas, Kidney Beans, Green Leafy Vegetables, Nuts, Oat Bran, Liver, Brewer’s Yeast | Men: 400 mcg Women: 400 mcg Kids: 150 mcg – 300 mcg |
Vitamin C | Helps in collagen production. Also important for healthy gums, bones, cartilage, and blood vessels. Strengthens immune system, aids in tissue repair, and in absorbing iron for the body. | Citrus Fruits, Guava, Papaya, Kiwi, Green Leafy Vegetables, Broccoli, Capsicum, Red Chillies | Men: 40 mg Women: 30 mg Kids: 15 mg – 45 mg |
Vitamin D | Essential to absorb calcium and phosphorus to promote healthy bones and teeth. | Dairy, Herrings, Tuna, Fish Oils, Egg Yolk, Sunflower Seeds, Sardines, Sunlight | Men: 5 mg Women: 5 mg Kids: 5 mg |
Vitamin E | Contains antioxidant properties. Helps in healing of the skin and prevents scarring. It keeps the red blood cells healthy, and protects cell membranes. | Safflower Oil, Peanut Oil, Peanut Butter, Sunflower Seed Oil, Sunflower Seeds, Almonds, Olive Oil | Men: 10 mg Women: 10 mg Kids: 6 mg – 11 mg |
Vitamin K | Enables blood clotting in case of excessive bleeding. | Wheat Bran, Milk, Liver, Green Leafy Vegetables | Men: 80 mcg Women: 80 mcg Kids: 30 mcg – 40 mcg |
Minerals | Health Benefits | Mineral Source | Recommended Daily Intake |
Calcium | Important for strong bones and teeth. Helps in blood clotting, regulating blood pressure and enzyme production. | Dairy, Tofu, Fortified Soy Milk, Sardines consumed with Bones | Men: 800 – 1000 mg Women: 800 – 1000 mg Kids: 500 mg (1 – 3 yrs) – 1300 mg (9 – 13 yrs) |
Iron | Important component of hemoglobin, enabling red blood cells to carry oxygen throughout the body. | Fortified Cereals, Spinach and other Green Leafy Vegetables, Red Meat, Dried Fruits | Men: 6 mg Women: 6 mg Kids: 7 mg – 15mg |
Magnesium | Works with sodium and phosphorus to enable healthy muscle and nerve function. Regulates calcium levels in the body, and helps it to maintain the bone structure. | Yogurt, Eggs, Artichoke, Okra, Dates, Rolled Oats, Wheat Germ, Nuts, Seeds, Wheat Bran | Men: 2.0 – 5.0 mg Women: 2.0 – 5.0 mg Kids: 1.0 – 3.0 mg |
Potassium | In combination with sodium, regulates the fluid levels in the body, blood pressure, heartbeat and nerve impulses. | Spinach, Potato, Sweet Potato, Mango, Grapes, Banana, Litchi, Watermelon, Dates, Grapefruit, Bamboo Shoots, French Beans, Pumpkin, Beef, Milk, Pork, Salmon, Chicken, Sardines, Yogurt | Men: 2000 mg Women: 2000 mg Kids: 3000 mg (1 – 3 yrs) – 4500 mg (9 – 13 yrs) |
Sodium | Along with Potassium, regulates fluid and alkali levels in the body. Also enables healthy nerve and muscle function. | Table Salt, Seafood, Cheese, Eggs, Beetroot, Artichokes, Beef, Yogurt, Soy Milk | Men: 500 mg Women: 500 mg Kids/Infants: 120 mg |
Phosphorus | Helps in teeth and bone building and maintenance. Also enables healthy muscle and nerve function, and allows for energy release. | Dairy, Fish, Meat, Nuts, Seeds, Wheat Bran | Men: 1200 mg Women: 800 – 1200 mg |
Zinc | Strengthens immunity and the healing process. Useful for healthy skin, nails, eyes, growth and sexual development, DNA and protein synthesis, and enzyme activity. | Avocado, Dates, Pomegranate, Raspberries, Asparagus, Corn, Peas, Potatoes, Okra, Lima Beans, Cashews, Oats, Rye, Wheat, Beef, Lamb, Turkey, Pork | Men: 15 mg Women: 12 mg Kids: 10 – 15 mg |
Copper | Essential for healthy function of red blood cells and brain. Allows connective tissue synthesis. | Seafood, Sesame Seeds, Liver, Nuts | Men:1.5 – 3.0 mg Women: 1.5 – 3.0 mg Kids: 0.5 – 1.0 mg |
Iodine | Important for thyroid hormone regulation. Promotes growth and protein synthesis. | Seafood, Iodized Salt | Men: 150 mcg Women: 150 mcg Kids: 70 – 150 mcg |
This latest release adds experimental support for NeuroSky's $99 MindWave brain wave sensor. Currently Vitamin-R includes experimental support for:
For more information, consult our MindWave page. |
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