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