VITAMINES & CO

YOU SHOULD KNOW - VITAMINES

Biotin

Found in sources such as eggs, milk, nuts and soybeans.

Function

Biotin contributes to

  • normal energy-yielding metabolism
  • normal functioning of the nervous system
  • normal macronutrient metabolism
  • normal psychological function
  • the maintenance of normal skin, hair and mucous membranes

Facts

NRV* : 50 µg

Quantity**: approx. 2 eggs or 200 ml milk.

Info: Raw egg contains avidin that hinders the absorption of biotin. This is not the case if the egg is boiled. Biotin belongs to the vitamin B complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Folic acid

Found in sources such as green leafy vegetables,
asparagus and cereal products.

Function

Folic acid contributes to

  • normal function of the immune system
  • normal amino acid synthesis
  • the reduction of tiredness and fatigue
  • maternal tissue growth during pregnancy
  • normal blood formation
  • normal homocysteine metabolism
  • normal psychological function
  • and has a role in the process of cell divison

Facts

NRV*: 200 µg

Quantity**: approx. 137 g leaf spinat or 200 g porridge oats..

Info: Synergism with vitamins B12, B6 and B2. Folic acid belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Niacin

Found in sources such as peanuts, fish, meat products,
coffee and cereal products.

Function

Niacin contributes to

  • normal energy-yielding metabolism
  • the reduction of tiredness and fatigue
  • the normal function of the nervous system
  • the maintenance of normal skin
  • the maintenance of normal mucous membranes
  • normal psychological function

Facts

NRV*: 16 mg

Quantity**: approx. 200 g turkey breast or 80 g anchovies

Info: Niacin is the collective noun for nicotinic acid and nicotinamide. Niacin belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Pantothenic acid

Found in sources such as pulses, meat, fish, milk,
mushrooms and whole grain products.

Function

Pantothenic acid contributes to

  • normal energy-yielding metabolism
  • the reduction of tiredness and fatigue
  • normal mental performance
  • normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters

Facts

NRV*: 6 mg

Quantity**: approx. 65 g herring or 200g porcini.

Info: Pantothenic acid is found in a wide range of food. This is reflected in the name, that derives from the greek “pantothen” (from everywhere). Pantothenic acid belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin A

Found in sources such as carrots, sweet peppers, kale, spinach and liver.

Function

Vitamin A contributes to

  • the normal function of the immune system
  • normal iron metabolism
  • the maintenance of normal vision
  • the maintenance of normal skin and mucous membranes
  •  and has a role in the process of cell specialisation

Facts

NRV*: 800 µg

Quantity**: approx. 50 g carrots or 230 g pepper (2 small peppers) or  2,5 g cod liver oil.

Info: Synergism with zinc and iron.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B1

Found in sources such as meat, whole grain products and nuts.

Function

Vitamin B1 contributes to

  • normal energy-yielding metabolism
  • normal functioning of the nervous system
  • normal psychological function
  • normal function of the heart

Facts

NRV*: 1,1 mg

Quantity**: approx. 150 g pork cutlet or  58 g sunflower seeds.

Info: Vitamin B1 is sensitive to heat and oxidation.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B2

Found in sources such as whole grain products, milk, dairy products
and meat.

Function

Vitamin B2 contributes to

  • normal iron metabolism
  • normal energy-yielding metabolism
  • the reduction of tiredness and fatigue
  • normal functioning of the nervous system
  • the maintenance of normal vision, skin and mucous membranes
  • the maintenance of normal red blood cells
  • the protection of cells from oxidative stress

Facts

NRV*: 1,4 mg

Quantity**: approx. 39 g cooked pork liver, 160 g cereal flakes or  82 g whey cheese

Info: Vitamin B2 is not sensitive to heat, but very sensitive to light.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B6

Found in sources such as potatoes, oat flakes, whole grain products
and meat.

Function

Vitamin B6 contributes to

  • normal energy-yielding metabolism
  • normal cysteine synthesis
  • normal psychological function
  • the normal function of the immune system
  • the reduction of tiredness and fatigue
  • normal functioning of the nervous system
  • normal protein and glycogen metabolism
  • the regulation of hormonal activity
  • normal red blood cell formation
  • normal homocysteine metabolism

Facts

NRV*: 1,4 mg

Quantity**: approx. 250 g pork, 140 g salmon or  450 g boiled potatoes.

Info: Synergism with folic acid, vitamin B2 and vitamin B12.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B12

Found in sources such as fish, offal and meat.

Function

Vitamin B12 contributes to

  • normal energy-yielding metabolism
  • normal homocysteine metabolism
  • normal red blood cell formation
  • normal psychological function
  • the normal function of the immune system
  • the reduction of tiredness and fatigue
  • normal functioning of the nervous system
  • and has a role in the process of cell divison

Facts

NRV*: 2,5 µg

Quantity**: approx. 30 g kipper or 40 g beef steak

Info: Synergism with folic acid and vitamin B6.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin C

Found in sources such as seabuckthorn, oranges, lemons,
sweet peppers and currants.

Function

Vitamin C contributes to

  • the protection of cells from oxidative stress
  • normal energy-yielding metabolism
  • the normal function of the immune system
  • maintain the normal function of the immune system during and after intense physical exercise***
  • the reduction of tiredness and fatigue
  • normal functioning of the nervous system
  • normal collagen formation for the normal function of bones, teeth, gums, cartilage, skin and blood vessels
  • normal psychological function
  • the regeneration of the reduced form of vitamin E
  • and increases iron absorption

Facts

NRV*: 80 mg

Quantity**: approx. 60 g peppers, . 45 g blackcurrant , 17 g seabuckthorn or ca. 160 g orange

Info: Vitamin C is sensitive to atmospheric oxygen and heat.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day
***The beneficial effect is obtained with a daily intake of 200 mg in addition to the recommended daily intake of vitamin C.

Vitamin D

Found in sources such as mackerel, herring, egg yolk, liver and mushrooms.

Function

Vitamin D contributes to

  • normal absorption/utilisation of calcium and phosphorus
  • the normal function of the immune system
  • the maintenance of normal blood calcium levels
  • the maintenance of normal muscle function, bones and teeth
  • and has a role in the process of cell division
  • In children vitamin D is needed for normal growth and development of bone.

Facts

NRV*: 5 µg

Quantity**: approx. 20 g young salted herring or 250 g liver of beef

Info: Providing that sufficient sunlight is available, the body is able to produce vitamin D itself.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin E

Found in sources such as vegetable oil, nuts and cereal germs.

Function

Vitamin E contributes to

  • the protection of cells from oxidative stress

Facts

NRV*: 12 mg

Quantity**: approx. 7 ml wheat germ oil, 21 ml sunflower oil or 50 g hazelnuts.

Info: Synergism with vitamin C.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin K

Found in sources such as kale, spinach,
beans and peas.

Function

Vitamin K contributes to

  • the maintenance of normal bones
  • normal blood clotting

Facts

NRV*: 75 µg

Quantity**: approx. 9 g kale, 70 g lettuce or 24 g spinac.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day