Vitamin Intake
The clear guide to how much you need and how often!
We recently asked people all across the United Kingdom to tell us about the vitamins they get in their diets. More than half the population believe they don’t get enough Vitamin A. Do you?
If you’re looking to increase your daily intake, we’ve got some tips for the fruits and vegetables that’ll give you a vitamin boost.
Scroll down to find out more about vitamins, including intake by age, gender and location in the UK, and some helpful tips from the team at Beko.
How much do I need?
Find out the daily recommended Vitamin A, C and D intake for your age and gender.
Everyday you should consume:
Vitamin A
600µgVitamin C
40mgVitamin D
10µgOne small carrot (30 grams) provides you all of your recommended daily intake of Vitamin A!
100 grams of strawberries provides 97% of your daily recommended intake of Vitamin C!
Regular sun exposure is the most natural way to get enough Vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week.
Are you getting enough?
Vitamins A and C are key for boosting the immune system, promoting a healthier heart, supporting healthy cognitive brain function and providing the body with natural antioxidants to protect itself from disease.
Fun Fact: Strawberries are very high in Vitamin C. Healthy and delicious!
Vitamin Intake
Fun Fact: Lemons area a good source of Vitamin C.
Dietary sources of Vitamin A
Find out the best sources of Vitamin A in your diet. We’ve picked
10 of the top dietary sources so you can add these ingredients to your next
shopping list.
900µg of Vitamin A = 100% of the
Daily Value
Carrots
Butternut Squash
Sweet Potato
Spinach
Mango
Cantaloupe
Lettuce
Red Bell Peppers
Pink Grapefruit
Broccoli
Dietary sources of Vitamin C
Find out the best sources of Vitamin C in your diet. We’ve picked
10 of the top dietary sources so you can add these ingredients to your next
shopping list.
90mg of Vitamin C = 100% of the
Daily Value
Guavas
Kiwifruit
Bell Peppers
Strawberries
Oranges
Papaya
Broccoli
Tomato
Peas
Kale
Eat your greens!
Over 65s are the most likely to eat the fruit and vegetables they buy (69% consume at least 81-100% of their shop bought fruit and veg).
Only 20% of respondents aged 18-24 said they eat most of the fruit and vegetables they purchase.