There are thirteen vitamins and about twenty minerals. Most of them come from ordinary food. This table covers the twelve that are in Ayaka multivitamin: what each one does, where it comes from and where to read more.
Vitamins and minerals in one table
|---|---|---|---|
| Nutrient | What it does | Where it comes from | Read more |
|---|
| Vitamin D | Needed for normal growth and development of bone in children | Fish, vitamin D fortified dairy and spreads | Where to get vitamin D |
|---|---|---|---|
| Vitamin C | Contributes to the normal function of the immune system | Berries, fruit, vegetables and potatoes | Where to get vitamin C |
| Zinc | Contributes to the normal function of the immune system and to normal cognitive function | Meat, dairy, eggs, whole grains and legumes | Where to get zinc |
| Iodine | Contributes to the normal growth of children | Dairy, fish, eggs and iodized salt | Iodine and B12 |
| Vitamin A | Contributes to the normal function of the immune system and to the maintenance of normal vision | Carrots, sweet potato, kale, broccoli and spinach, and vitamin A fortified spreads | |
| Thiamine (B1) | Contributes to normal energy-yielding metabolism | Whole grains, legumes and meat | Where to get B vitamins |
| Riboflavin (B2) | Contributes to normal energy-yielding metabolism | Dairy and meat | Where to get B vitamins |
| Niacin (B3) | Contributes to normal energy-yielding metabolism | Whole grains, nuts and potatoes | Where to get B vitamins |
| Vitamin B6 | Contributes to the normal function of the immune system | Meat, fish, potatoes and whole grains | Where to get B vitamins |
| Folate | Contributes to the process of cell division | Green leafy vegetables, whole grains and legumes | Where to get B vitamins |
| Vitamin B12 | Contributes to normal red blood cell formation | Meat, fish, eggs and dairy | Iodine and B12 |
| Biotin | Contributes to normal energy-yielding metabolism | Egg yolk, milk, grains and nuts | Where to get B vitamins |
Sources: Finland's national nutrition recommendations 2024, Fineli (THL) and the Nordic Nutrition Recommendations 2023. Health claims: the EU register of authorised claims.
Which vitamins should you eat?
Varied food is the base. A day includes vegetables, berries, fruit and whole grains. Dairy or fortified plant drinks belong in it too, along with fish, meat, eggs or legumes. Most vitamins and minerals add up from these without anyone noticing.
Vitamin D has its own recommendation in Finland, because the winter sun isn't enough. It has its own post: Vitamin D for kids and a multivitamin. Food tips for winter are here: Which vitamins in winter?
In short
- Most vitamins and minerals come from varied food.
- Vitamin D has its own recommendation in Finland.
- Vitamin B12 is found only in foods of animal origin.
Why Ayaka?
Ayaka multivitamin has all twelve vitamins and minerals in the table in one strawberry-flavored chewable tablet for children over 3. Your child decorates their own reusable jar with stickers. The jar becomes their thing. A refill comes through the letterbox once a month. See Ayaka multivitamin
