||Function / Defect / Particularities
||Recommended daily intake
||The main sources
||Important for energy metabolism and nervous system. Feature: Increased need for increased energy supply and in chronic alcohol abuse. Deficiency symptoms: disturbances in carbohydrate metabolism, muscle atrophy, neurological disorders.
Breastfeeding 1.4 mg
|Pork, liver, whole grain bread and cereal products, potatoes, legumes
||Important for many biochemical reactions. Deficiency symptoms: stunted growth, scaly skin, inflammation of the skin (mouth lacerations)
Breastfeeding 1.6 mg
|Milk and dairy products, meat, fish, eggs, mushrooms
||Important in many enzymatic processes, especially in amino acid metabolism, the nervous system, the immune system and blood formation. Deficiency symptoms: scaly dermatitis, neurological disorders.
Pregnant and nursing mothers 1.9 mg
|Poultry and pork, fish, legumes, potatoes, avocados, bananas, bread, whole grain cereal products
|Important for the formation of blood and the function of folic acid.
||3 mg pregnant and lactating women 3.5 and 4.0 mg
||Especially animal foods (liver, lean meat, fish, eggs, cheese, milk), sauerkraut
||Important for the amino acid degradation and fatty acid biosynthesis. Deficiency symptoms: dermatitis, weakness, fatigue, muscle pain, loss of appetite, nausea.
||30 to 60 mg
||Liver, egg yolk, nuts, oats, sardines, cauliflower, mushrooms
||Important for cell division, cell regeneration and blood formation, generally for growth and development. Deficiency symptoms: oral lesions, diarrhea, decreased antibody formation, anemia
||400 mg Pregnant and nursing mothers 600 mg
||Strawberries, leafy vegetables, spinach, lettuce, cabbage, asparagus, corn, legumes
||Important for the development and breakdown of carbohydrates, fatty acids and amino acids. Deficiency symptoms: skin and mucosal lesions, mental disorders
||Women 13 mg
Men 15-17 mg
Pregnant 15 mg
|Meat, offal, fish, eggs, milk
||Important for the reduction in nutrients and fatty acid synthesis. Deficiency symptoms are unknown.
||Included in nearly all foods
|Important as the reducing agent, as a scavenger for the immune system, as a cold protection and also for the recovery of vegetable iron. Deficiency symptoms: fatigue, tiredness, joint and limb pain, loss of power, bleeding of the mouth and gums, tooth loss, depression, poor wound healing, susceptibility to infections, scurvy
Breastfeeding 150 mg
|Fruits and vegetables (kiwi, orange, sea buckthorn, peppers, potatoes, cabbage), fruit juices, salads, herbs