Download - Vitamins, minerals and healthy foods
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Vitamins&minerals
thebasics
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Beta
Caroteen A B1 B2
CB12
B8
B11
D E
B6B5
K
B3
Minerals
resistance vitamins energy vitamins
fat-soluble vitamins
water-soluble vitamins
Highly recommended
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Pro-
VitamineAbta-caroteen
Carrots cookedCarrots raw
Spinach
Mangos
Dark green leafy vegetables
overview
Overdose
:
NO
Overdose: No
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Anti-infection vitamin.
ALiver *
Spinach
Rucola Fish & milk products
Retinol
* The percentage of vitamin A in liver (3450%) is above themaximum daily limit of 3000 mg`s. Care has to be taken.
overview
Overdose: YES
overview
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Burning carbohydrates.
Nervous system and heart.
generally not very present in food
B1Pork meat
Grain products
overview
Thiamine
Overdose
:
NO
Overdose: No
overview
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Digestive system.
Skin and hair.
B2Eggs
Milk products
Broccoli
NutsMeat, vegetables, fruits
and grains
overview
Riboflavin
Overdose
:
NO
Overdose: No
overview
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Nervous system.
Skin care.
Body can make B3 partly from the amino acid
tryptofaan(a building stone for proteins).
B3Nuts
Cod
Brown riceMeat, fish, grains,
fruit and eggs
overview
Niacin
Overdose: possible
overview
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Stimulates production anti-stress hormones
and antibodies.
Present in almost all foods: quite difficult not toget this vitamin on a daily basis
B5EggMilk
HerringMeat, fish, grains,
fruit and potatoes
overview
Pantothenic acid
Overdose: only in extreme doses
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Immune system protection.
Important for nervous system.
Balancing sex hormones.
B6BananasPork
Whole wheat bread
Meat, fish, grains, eggs and
beans
overview
Pyridoxine
Overdose: possible
overview
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Production fatty acids.
Skin- and hair care.
Deficiency of vitamin B quite infrequent
B8NutsEggs
MilkSoja products, peanuts
overview
Biotine
Overdose: No
overview
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Production blood- and dna material.
Protection to cardiovascular diseases.
B11SpinachBroccoli
Egg
FruitsGrain products, green
vegetables, fruits
overview
Foliumzuur
Overdose: natural B 11 NO
Overdose: synthetic B11 YES
overview
o er ie
o er ie
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Production red blood cells.
Maintenance nervous system.
B12CodQuark
EggOnly in animal products
overview
Cobalamin
Overdose: NO
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Aid to process ferro and chromium well.
Main vitamin to strengthen resistance.
Long cooking times and long storage can strongly reduce
the percentage of vitamin C
CSproutsKiwi
Broccoli
Paprikas
OrangesVegetables,fruits, potatoes
overview
Ascorbic acid
Overdose: only in extreme doses
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Essential for the bones.
Protection to cardiovascular diseases
and diabetes.
Body can create vitamine itself
Theoretically 15-30 minutes sun,unprotected,in the safe period, on hands
and head will cover at least of the vitamin D need for persons younger
than 50. Latter group needs to take extra D by eating fatty fish or pills.
DSunlightSalmon
Mackerel
Herring
EggAnimal source only
overview
Cholecalciferol
Overdose: possible
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Immune system protection.
Maintenance of: nervous system,heart,
skin, muscles and red blood cells.
Protection cardio-vascular system.
*There are some studies suggesting to be carefull with a too high omega-6intake. Deficiency of vitamin C generally not common.
ESunflower oil*
Nuts
Eggs
Mainly in plant products
overview
Tocoferol
Overdose: NO. Only in
exceptional cases
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Needed for good coagulation
of the blood.
Body can create the vitamin itself
KSpinachRucula
Broccoli
Vegetables and oils
overview
Fylochinon
Overdose: NO
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* Gro-de-bico
overview
Chickpeas*
MilkBananas
Chocolate
Tryptophanis one of
the 20 natural andessential amino acids.
It can help the body
to produce B3
overview
overview
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Calcium Milk,cheese 48+,broccoli,green vegs, soja, salmon,nuts
Ferro Dandelion salad*,apple-syrup,organ meat (red) meat
MagnesiumSoja Beans,figs, nuts, chocolate, green leafy vegetables
Koper Beef liver,shrimps,prunes,legumes,cashew nuts,chocolate
Fosfor Yoghurt, milk, whole wheat bread, meat
Jodium Sea fish, table salt enriched with jodium
Chrome Whole wheat bread,brewers yeast,liver,grains, oysters
Chloride* SaltKalium Potatoes,bread, milk products, meat, vegetables
Mangaan Grains, legumes,fish, nuts, leafy vegs, fruits, meat
Molybdeen Legumes,lentils,grains, nuts, milk, egg, organ meat
Natrium* Salt, sauerkraut, whole wheat bread, cheese 48+
SeleniumFish, beef liver, tuna, whole wheat bread, garlic
Silicium Full grain products, root vegetables
Zink Meat,cereal germs,spinach, fish, legume, rice
*Dandelion salad - Salada de dente de leo
* Careful :overdose
overview
Essential minerals
souoverview
overview
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sourcesandmore
information
overview
avocado, pumpkin, celeriac(rbano), celery, potatoes(cooked), asparagus(fresh),
aubergine, endive(raw), beetroot, red cabbage, white cabbage, chinese cabbage(cooked/raw), green cabbage(raw), savoy cabbage, sauerkraut raw), chard (acelga), beansprouts,belgian endive(endvia), chicory(especially raw), dandelion salad,
radish, (water)cress, snow peas, cauliflower(cooked), rucola, spinach(cooked/raw),brussel sprouts(cooked), carrots (especially raw), courgette (zucchini), mixed
salad, iceberg salad, purslane, green beans, fava beans, brown beans(cooked), onion(raw), tomato, paprika, leek, basil(fresh), parsley, chive, fennel, garlic, ginger root
rice(basmati), rice(brown), rye bread(dark),bread(multi-grains), honey,sunflower seeds, hazelnuts, almonds, walnuts, olive oil, green tea
trout(cooked), mackerel, whiting, herring raw, halibut, turbot, common sole, flat fish,salmon, cod fillet
boldedfoods are the
most healthy ones
egg(cooked), cheese 20+, milk(half full), buttermilk(soro de leite coalhado),yoghurt(fat free/half full),
apple, apricot(fresh), strawberries, pineapple, banana, red berries,blackberries,black currants, dates(fresh), figs(mainly fresh), cranberries fresh), peach, lemon juice,
grapes(mainly the white ones, raspberries,pomegranate, lime, lychee, mandarins,oranges, mango, raisins, cherries, nectarines, plums(fresh), passion fruit, kiwi, pear,
watermelon, grapefruit
And the winners are:
overview
overview
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Sources and more
information:Voedingswaarde tabel.nl Source of the winners, the
healthy food page. To check
a food,not on the list of
the winners, go to this
site. Sites in Dutch and in
English.
Foodnutrition table.com
Nutrition Value.org To find detailed nutritional
information about a vast array
of foods, go to one of thesepages
overview
CalorieKing.com
http://www.calorieking.com/http://www.nutritionvalue.org/http://www.foodnutritiontable.com/http://www.foodnutritiontable.com/http://www.voedingswaardetabel.nl/http://www.voedingswaardetabel.nl/