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02
June
2021

Vitamin A & Zinc

 Vitamin A and Zinc are both great allies in fighting illness

  

 

 

But what does a daily dose of these illness busting goodies look like?

Here we try to give some examples of what would be a portion size. 

 

 Good Sources of Vitamin A     
   
Food type RDA

140g stewed blackcurrants     

½ red pepper

120g strawberries

1 medium orange

200ml orange juice

200ml cranberry juice

2 spears boiled broccoli

100g raspberries

½ mango

95g boiled cabbage

1 medium tomato

161mg

112mg

92mg

86mg

78mg

60mg

40mg

32mg

28mg

19mg

14mg        
   
 Good Sources of Zinc
   

100g oysters, raw

180g grilles lean beef fillet steak

100 g Quorn

150g grilles lean pork fillet steak

100g prawns

90g aduki beans

30g pumpkin seeds

40g cheddar cheese

2 average eggs (100g)

40g mixed nuts

150g chicken breast

2 medium slices (76g) wholemeal bread    

½ pint milk

130g grilled salmon fillet

1 level tbsp wheatgerm

59.2mg

9.4mg 

7.5mg

4.05mg

2.2mg

2.07mg

1.98mg

1.64mg

1.3mg

1.24mg

1.2mg

1.2mg 

1,17mg

0,91mg

0.85mg

 

 

 

 

  

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