General Information
A vitamin is an organic compound required by the organism not as a source of energy but in order to perform vital functions. Vitamins can usually not be synthesised by the body itself. What they have in common is that they need to be ingested, hence they are essential.
Vitamins can be divided into two groups: the water-soluble vitamins of the B group and vitamin C, and the fat-soluble vitamins A, D, E and K.
Water-soluble Vitamins
|
Vitamin |
Important for1 |
RM2 |
Occurrence1 |
|
B1 (thiamine) |
Nervous system, metabolism, cardiac muscle |
1,1 mg |
Wheat germ, whole gra in products, legumes, pork etc. |
|
B2 (riboflavin) |
Metabolism, protective layer around nerves |
1,4 mg |
Whole grain, fish, meat, milk, dairy products etc. |
|
B3 (niacin) |
Metabolism, blood vessels, regeneration of skin and muscles |
16 mg |
Peanuts, meat, fish, mushrooms, whole grain products etc. |
|
B5 (pantothenic acid) |
Production of messenger substances, fatty acid metabolism, cholesterol production |
6 mg |
Innards, nuts, whole grain products, eggs, legumes etc. |
|
B6 (pyridoxine) |
Protein metabolism, production of messenger substances and blood cells, immune system |
1,4 mg |
Fish, meat, whole grain products, beans, lamb’s lettuce etc. |
|
B7 (biotin) |
Skin, hair, nails, blood sugar level, cell growth |
50 µg |
Soybeans, walnuts, innards, egg yolk, oat flakes, meat etc. |
|
B9 (folic acid) |
Blood cells, immune system, production of messenger substances and nucleic acids, pregnancy |
200 µg |
Wheat germ, liver, kale, peas, peanuts etc. |
|
B12 (cobalamin) |
Blood cells, nervous system, proliferation, mucous regeneration |
2,5 µg |
Mackerel, hering, meat, liver, egg, cheese etc. |
|
C (ascorbic acid) |
Immune system, conjunctive Parsley, seabuckthom, tissue, gingiva, blood clotting, antioxidant |
80 mg |
Parsley, seabuckthom, currants, sweet pepper, broccoli, kiwi, citrus fruits etc. |
|
1 Ifp does not claim completeness. This chart is not intended to serve as a nutrition guide. |
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2 Daily reference intakes for vitamins and minerals (adults) according to Regulation (EU) No 1169/2011 |
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Fat-soluble Vitamins
|
Vitamin |
Important for1 |
RM 2 |
Occurrence1 |
|
A (retinol; provitamin: beta-carotene) |
Immune system, skin, mucosae, blood cells, eyes, growth; antioxidant |
800 µg |
Retinol: liver, egg yolk, tuna etc. |
|
D2/D3 (ergocalciferol/cholecalciferol) |
Calcium and phosphate balance, bone development |
5 µg |
Fish ( especially herring, eel, salmon), egg yolk, liver, mushrooms etc. |
|
E (tocopherol) |
Immune system, gonads; antioxidant |
12 mg |
Wheat germ oil, sunflower oil, cereal germ, hazelnuts etc. |
|
K1/K2 (phyllochinon/menachinon) |
Blood clotting, bone development |
75 µg |
Phylloquinone: cauliflower, spinach, legumes, liver etc. |
|
1 Ifp does not claim completeness. This chart is not intended to serve as a nutrition guide. |
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2 Daily reference intakes for vitamins and minerals (adults) according to Regulation (EU) No 1169/2011 |
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