Linda Gray - Grow Your Own Pharmacy

RDA Table (or RDIrecommended daily intake)

RDA Table (or RDIrecommended daily intake for B12 and D vitamins)

Vitamin A acts as an antioxidant, neutralising free radicals when necessary. It is fat soluble and is stored in the body, mostly in the liver. Too much vitamin A is not good for the body and can result in fatigue and blurred vision. Too little vitamin A can result in unhealthy skin, wounds healing slowly and serious eye conditions. Vitamin A is needed for good vision, healthy skin and normal bone development. Carrots are the most common source of vitamin A. One medium-sizedcarrot will provide nearly all your daily recommended allowance. Generally, 50200g. of source food provides approximately 150mcg. of vitamin A.

Good sources include:

• Apricots
• Artichokes
• Broccoli
• Brussels sprouts
• Cabbage
• Cantaloupe
• Carrots
• Cherries
• Cos lettuce (romaine)
• French beans
• Garlic
• Kale
• Onions
• Peppers
• Pumpkins
• Runner beans
• Spinach
• Sweet potatoes
• Tomatoes
• Turnip greens
• Watercress

Vitamin B1 converts carbohydrates and fats into energy. It helps the heart, digestive and nervous systems to function properly. Vitamin B1 cannot be stored in the body and should be replenished on a daily basis. A deficiency of vitamin B1 is rare but can occur in people who have a high alcohol intake; they will show symptoms such as poor appetite, fatigue and weight loss. 25100g. of the source food will provide approx. 0.1 mg. of vitamin B1.

Good sources include:

• Artichokes
• Cabbage
• Carrots
• Cauliflower
• Celeriac
• Chicory
• Endive
• Garlic
• Leeks
• Mushrooms
• Nuts
• Onions
• Parsnips
• Peas
• Potatoes
• Pumpkins
• Seeds
• Soya beans (soy beans)
• Spinach
• Swedes (rutabagas)
• Sweet corn
• Watercress
• Whole grains and wholemeal products

Vitamin B2 is a little known vitamin that does a lot. It is essential in normal growth development and releases the energy from carbohydrates. Lack of vitamin B2 can result in anaemia, sore throats, mouth ulcers, dry skin and even eye sensitivity to bright lights. Milk and yoghurt are the most common source of vitamin B2. Between 85 and 300g. of source food provides 0.1mg. of vitamin B2.

Good sources include:

• Artichokes
• Asparagus
• Broccoli
• Garlic
• Mushrooms
• Okra
• Onions
• Salsify
• Spinach
• Turnip greens
• Whole grains

Vitamin B6 helps manufacture antibodies to fight infection and, as with all the B vitamins, B6 plays a major role in keeping blood cells acting efficiently. There are medical conditions that naturally decrease the amount of B6 in the blood, such as asthma, kidney disease and diabetes. Symptoms of a mild B6 deficiency include cracked lips, nausea and diarrhoea. A more severe deficiency could result in loss of appetite, anxiety and depression. A particularly good source of vitamin B6 is bananas. 100250g of food source will provide 0.5mg. of vitamin B6.

Good sources include:

• Aubergine (eggplant)
• Bananas