Calcium

Found in sources such as milk, yoghurt, hard cheese
and green vegetables.

Function

Calcium is needed for

  • the maintenance of normal bones and teeth

and contributes to

  • normal energy-yielding metabolism
  • normal blood clotting
  • normal muscle function
  • normal neurotransmission
  • normal function of digestive enzymes
  • and has a role in the process of cell division and specialisation
  • In children calcium is needed for normal growth and development of bone

Facts

NRV*: 800 mg

Quantity**: approx. 150 g beans, 73 g Appenzeller cheese or 77 g Emmentaler cheese.

Info: More than 99% of the body’s calcium is found in bones and teeth.

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


Chromium

Found in sources such as whole grain products, wheat germ and yeast.

Function

Chromium contributes to

  • normal macronutrient metabolism
  • the maintenance of normal blood glucose levels

Facts

NRV*: 40 µg

Quantity**: approx. 80 g whole spelt bread or ca. 50 g wheat germ.

Infos: Chrom umgibt uns überall, im Wasser, in der Luft und im Boden und es findet sich ebenso in zahlreichen Lebensmitteln.

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


Iron

Found in sources such as red meat, cereals and pulses.

Function

Iron contributes to

  • normal energy-yielding metabolism
  • the normal function of the immune system
  • the reduction of tiredness and fatigue
  • the formation of red blood cells and haemoglobin
  • normal oxygen transport in the body
  • normal cognitive function
  • normal cognitive development of children
  • and has a role in the process of cell division

Facts

NRV*: 14 mg

Quantity**: approx. 700 g meat (2 – 3 portions),  88 g wheat bran or  100 g soy flour.

Info: Iron from animal products is better absorbed. Vitamin C increases iron absorption. Women and adolescents have a higher need of iron than men;  the recommended daily amount of iron for men is 10 mg.

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


Iodine

Found in sources such as salt-water fish, seafood
and iodised table salt.

Function

Iodine contributes to

  • normal energy-yielding metabolism
  • normal functioning of the nervous system
  • the maintenance of normal skin
  • normal production of thyroid hormones and thyroid function
  • normal cognitive function and
  • to the normal growth of children

Facts

NRV*: 150 µg

Quantity**: approx. 100 g mussels or 178 g pollock fillet.

Info: About half of the body’s iodine is the thyroid.

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


Potassium

Found in sources such as fruit, vegetables and pulses.

Function

Potassium contributes to

  • normal functioning of the nervous system
  • normal muscle function
  • the maintenance of normal blood pressure

Facts

NRV*: 2000 mg

Quantity**: approx. 130 g beans, 145 g dried apricot or 110 g soybeans.

Info: A large amount of potassium can be wasted in the water used for cooking and washing

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


Copper

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

Function

Copper contributes to

  • normal energy-yielding metabolism
  • normal function of the immune system
  • the normal functioning of the nervous system
  • the maintenance of normal connective tissues
  • normal iron transport in the body
  • normal skin and hair pigmentation
  • the protection of cells from oxidative stress

Facts

NRV*: 1 mg

Quantity**: approx. 26 g cocoa powder or 63 g sunflower seeds.

Info: The absorption of copper is dependent on various food components

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


Magnesium

Found in sources such as nuts, whole grain products, porridge oats
and green vegetables.

Function

Magnesium contributes to

  • normal energy-yielding metabolism
  • the reduction of tiredness and fatigue
  • the normal functioning of the nervous system
  • the maintenance of normal bones and teeth
  • normal muscle function
  • normal protein synthesis
  • normal psychological function
  • normal electrolyte balance
  • and has a role in the process of cell division

Facts

NRV*: 375 mg

Quantity**: approx. 75 g wheat bran, 120 g cashew nuts or 500 g leaf spinach.

Info: In our body magnesium is found in the bones and muscles.

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


Manganese

Found in sources such as pulses, whole grain products
and leafy vegetables.

Function

Manganese contributes to

  • normal energy-yielding metabolism
  • the maintenance of normal bones
  • normal formation of connective tissue
  • the protection of cells from oxidative stress

Facts

NRV*: 2 mg

Quantity**: approx. 40 g porridge oats or 35 g hazelnuts.

Info: Most of the body’s manganese is in the bones.

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


Phosphorus

Found in soures such as processed cheese, fish and meat.

Function

Phosphorus contributes to

  • normal energy-yielding metabolism
  • normal function of cell membranes
  • the maintenance of normal bones and teeth

Facts

NRV*: 700 mg

Quantity**: ca. 60 g processed cheese, 37 g brewer’s yeast or  270 g carp.

Info: Phosphorus exists in the body almost exclusively as phosphate.

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


Selenium

Found in sources such as mushrooms, fish, meat and nuts.

Function

Selenium contributes to

  • the maintenance of normal nails and hair
  • the normal function of the immune system
  • normal thyroid function
  • normal spermatogenesis
  • the protection of cells from oxidative stress

Facts

NRV*: 55 µg

Quantity**: approx. 6,5 g coco nut, 100 g herring,  50 g Brazil nuts or 200g beef

Info: Selenium was only discovered to be an essential trace element in 1957

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


Zinc

Found in sources such as mussels, fish, meat, milk and eggs.

Function

Zinc contributes to

  • normal carbohydrate, macronutrient and acid-base metabolism
  • normal metabolism of fatty acids and vitamin A
  • normal protein synthesis
  • normal cognitive function
  • normal DNA synthesis
  • normal fertility and reproduction
  • the maintenance of normal bones, skin, hair and nails
  • the maintenance of normal testosterone levels in the blood
  • the maintenance of normal vision
  • the normal function of the immune system
  • the protection of cells from oxidative stress
  • and has a role in the process of cell divison

Facts

NRV*: 10 mg

Quantity**: approx. 250 g beef,  200 g Emmentaler cheese 0r 50 g oysters.

Info: Synergism with vitamins A and C

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