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Vitamins for health

Stay healthy this winter by ensuring you get enough vitamins. Here are some of the most important vitamins for 19-30 year olds and how to make sure you get enough of each in your day.

Vitamin D 

Vitamin D helps you absorb calcium, which strengthens your bones. It also supports mental health and can help improve your energy levels.

How much you need: 0.005mg (5mcg) per day*

Get it from: 75g of cooked salmon


Vitamin B12

Feeling fatigued? Vitamin B12 keeps your nerve cells functioning well and helps to make red blood cells, all of which can help you to feel more energised.

How much you need: 0.0024mg (2.4mcg) per day*

Get it from: 100g of Swiss cheese

 

Vitamin C

This one’s important for boosting your immune system, as well as supporting your brain function and promoting healthy bones, teeth, gums and blood vessels.

How much you need: 45mg per day*

Get it from: Half a cup of broccoli

 

Vitamin A

Many young people are deficient in Vitamin A, which helps to support your immune system, prevent eye problems, keep your skin healthy, and promote the growth and development of cells.

How much you need: 0.7mg per day for women, 0.9mg per day for men*

Get it from: One medium carrot

 

Vitamin E

Vitamin E is an antioxidant that helps protect cells from damage, as well as promoting the growth and health of red blood cells.

How much you need:
7 mg per day for women, 10 mg per day for men*

Get it from: A small handful of almonds (around 28g)

 

*According to the Australian Government’s Recommended Daily Intake guidelines

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