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.

Female
19-64
How much?

Everyday you should consume:

Vitamin A

600µg

Vitamin C

40mg

Vitamin D

10µg

One 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

London has the highest intake of Vitamin A in their diet at:57%
Wales has the highest intake of Vitamin C in their diet at:79%
Yorkshire and the Humber has the lowest intake of Vitamin A in their diet at:31%
The North East has the lowest intake of Vitamin C in their diet at:59%
47%of those aged 35-44 believe they get the highest intake of Vitamin A in their diet.
75% of those aged 65+ believe they get the highest intake of Vitamin C in their diet.
39%of those aged 45-54 believe they get the lowest intake of Vitamin A in their diet.
55%of those aged 18-24 believe they get the lowest intake of Vitamin C in their diet.

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

148% DV (1329µg)
per cup cooked
55 calories

Butternut Squash

127% DV (1144µg)
per cup cooked
82 calories

Sweet Potato

122% DV (1096µg)
per cup baked
103 calories

Spinach

105% DV (943µg)
per cup cooked
41 calories

Mango

59% DV (535µg)
1 cup
99 calories

Cantaloupe

33% DV (299µg)
per cup
60 calories

Lettuce

23% DV (205µg)
per cup
8 calories

Red Bell Peppers

22% DV (198µg)
per cup cooked
38 calories

Pink Grapefruit

15% DV (133µg)
per cup
97 calories

Broccoli

13% DV (120µg)
per cup cooked
55 calories

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

419% DV (377mg)
per cup
112 calories

Kiwifruit

185% DV (167mg)
per cup
110 calories

Bell Peppers

169% DV (152mg)
per cup
31 calories

Strawberries

108% DV (98mg)
per cup
53 calories

Oranges

106% DV (96mg)
per cup
85 calories

Papaya

98% DV (88mg)
per cup
62 calories

Broccoli

90% DV (81mg)
per cup
31 calories

Tomato

61% DV (55mg)
per cup cooked
43 calories

Peas

42% DV (38mg)
per cup
26 calories

Kale

26% DV (23mg)
per cup cooked
47 calories

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.

More about HarvestFresh™

The crisper drawer inside every HarvestFresh™ fridge freezer contains innovative, three colour technology that simulates the natural, 24 hour cycle of the sun. This cycle mimics natural light conditions, as if your fruit and veg were still growing in the field or orchard so they retain their vitamins for longer.

The HarvestFresh™ lights inside the crisper drawer behave in the same way that sunlight does. Each colour of light has different wave-lengths and is more prominent at different times of the day. The crisper drawer is bathed in blue light in the morning, becoming green around noon, when the sun is at its highest, and then becoming red towards dusk. The drawer remains dark throughout the night.

Find out more
about HarvestFresh

This survey was conducted by OnePoll to 2,000 UK adults between 09/04/2021 - 13/04/2021
*Tested by Intertek based on Vitamin C and Vitamin A measurements in tomato, strawberries, green peppers, carrot, spinach, parsley, coriander, kale, cauliflower and celery directly exposed to the light technology compared to Day 0 conditions over a 5-day period.
*Vitamin Data taken from the Government Dietary Recommendation (page 8, link here).