All about Vitamins – ADEK

By HealthSignz | Published: July 30th, 2016

Vitamin A (Retinol) Role

Healthy vision (in dim light) and skin Healthy lining of parts of the body like the nose, sinuses and mouth Immune system function Growth Bone formation Reproduction Wound healing

Good Sources


Cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt


Yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers and yellow fruits such as mango, papaya and apricots

Recommended Daily Allowance 0.7 mg a day for men 0.6 mg a day for women


Menopausal women and older men, who have a higher risk of osteoporosis, should avoid having more than 1.5 mg of vitamin A/day from food and supplements (including fish liver oil)

Vitamin D Role

Regulation of calcium and phosphate in the body Good bone health and maintenance of strong bones Strengthening the immune system Good Sources Sunshine, oily fish such as salmon, tuna, herring, sardines and mackerel, eggs, fortified fat spreads and breakfast cereals, some powdered milks

Recommended Daily Allowance 0.01 mg a day for men and women


Groups at risk of vitamin D deficiency: People who are underexposed to sunlight Africans, African-Caribbean and those of South Asian origin All pregnant and breastfeeding women Babies and young children under the age of 5 Those who are 65 years and older Do not take more than 0.025 mg of vitamin D supplements/day

Vitamin E Role

Antioxidant activity to protect cell membranes Maintaining healthy skin and eyes Good Sources Wheat germ found in cereals and cereal products is the richest source. Nuts (almonds, hazelnuts, and walnuts), sunflower seeds, eggs, corn-oil margarine, mayonnaise, Cold-pressed vegetable oils, including olive, corn, safflower, soybean, cottonseed, and canola, dark green leafy vegetables like spinach and kale, greens like beet, collard, mustard, turnip, sweet potatoes, avocado, asparagus, yams

Recommended Daily Allowance

4 mg a day for men 3 mg a day for women


Do not take more than 540 mg of vitamin E supplements/day

Vitamin K Role

Blood clotting Wound healing Healthy bones Good Sources Green leafy vegetables such as broccoli, kale, cabbage, asparagus, dark green lettuce, spinach and turnip greens, vegetable oils, cereal grains, beef liver, green tea

Recommended Daily Allowance

0.01 mg a day of vitamin K for each kilogram of body weight Precaution Do not take more than 1 mg of vitamin K supplements/day

Vitamin C (Ascorbic Acid) Role

Protects cells and keeps them healthy Maintenance of healthy connective tissue to support other tissues and organs Wound healing and repairing teeth and bones Production of collagen for the skin, cartilage, tendons, ligaments and blood vessels Good Sources Oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, blackcurrants, cranberries, and pineapple. Vitamin C is air, heat and light sensitive – fruits and vegetables that are raw or lightly cooked contain the highest amounts of it.

Recommended Daily Allowance

40 mg a day


Do not take more than 1,000 mg of vitamin E supplements/day

About the author


We are a team of professionals with a significant level of expertise spanning multiple disciplines for over four decades. Identifying health and wellness as the primary factors that drive liveliness in individuals, lead to the integration of our knowledge with our common values – the result is HealthSignz (HS). Driven by passion to contribute to the advancement of the happiness quotient and well being of communities as a whole, we are here to touch as many lives as possible by enriching them with HS.