Date post: | 25-May-2015 |
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Self Improvement |
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Vitamins & minerals
the basics
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
Pro-VitamineAbèta-caroteen
Carrots cookedCarrots rawSpinachMango’s
Dark green leafy vegetables
overview
Overdose:
NOOverdose: No
overview
Anti-infection vitamin.
A Liver * Spinach Rucola Fish & milk productsRetinol
* The percentage of vitamin A in liver (3450%) is above the maximum daily limit of 3000 mg`s. Care has to be taken.
overview
Overdose: YES
overview
Burning carbohydrates. Nervous system and heart.
generally not very present in food
B1 Pork meat Grain products
overview
Thiamine
Overdose:
NOOverdose: No
overview
Digestive system. Skin and hair.
B2EggsMilk productsBroccoliNutsMeat, vegetables, fruits and grains
overview
Riboflavin
Overdose:
NOOverdose: No
overview
Nervous system. Skin care.
Body can make B3 partly from the amino acid tryptofaan(a building stone for proteins).
B3NutsCodBrown riceMeat, fish, grains, fruit and eggs
overview
Niacin
Overdose: possible
overview
Stimulates production anti-stress hormones and antibodies.
Present in almost all foods: quite difficult not to get this vitamin on a daily basis
B5EggMilkHerringMeat, fish, grains, fruit and potatoes
overview
Pantothenic acid
Overdose: only in extreme doses
overview
Immune system protection. Important for nervous system. Balancing sex hormones.
B6BananasPorkWhole wheat bread
Meat, fish, grains, eggs and beans
overview
Pyridoxine
Overdose: possible
overview
Production fatty acids. Skin- and hair care.
Deficiency of vitamin B quite infrequent
B8NutsEggsMilkSoja products, peanuts
overview
Biotine
Overdose: No
overview
Production blood- and dna material. Protection to cardiovascular diseases.
B11SpinachBroccoliEggFruitsGrain products, green vegetables, fruits
overview
Foliumzuur
Overdose: natural B 11 NO
Overdose: synthetic B11 YES
overview
Production red blood cells. Maintenance nervous system.
B12CodQuarkEggOnly in animal products
overview
Cobalamin
Overdose: NO
overview
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
CSproutsKiwiBroccoliPaprika’sOrangesVegetables,fruits, potatoes
overview
Ascorbic acid
Overdose: only in extreme doses
overview
Essential for the bones.Protection to cardiovascular diseasesand diabetes.
Body can create vitamine itself Theoretically 15-30 minutes sun,unprotected,in the safe period, on hands and head will cover at least ⅔ of the vitamin D need for persons younger than 50. Latter group needs to take extra D by eating fatty fish or pills.
DSunlightSalmonMackerelHerringEggAnimal source only
overview
Cholecalciferol
Overdose: possible
overview
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-6 intake. Deficiency of vitamin C generally not common.
ESunflower oil*NutsEggs
Mainly in plant products
overview
Tocoferol
Overdose: NO. Only in exceptional cases
overview
Needed for good coagulation of the blood.
Body can create the vitamin itself
KSpinachRuculaBroccoli
Vegetables and oils
overview
Fylochinon
Overdose: NO
overview
* Grão-de-bico
overview
Chickpeas*MilkBananasChocolate
Tryptophan is one of the 20 natural and essential amino acids. It can help the body to produce B3
overview
Calcium Milk,cheese 48+,broccoli,green vegs, soja, salmon,nutsFerro Dandelion salad*,apple-syrup,organ meat (red) meatMagnesium Soja Beans,figs, nuts, chocolate, green leafy vegetables Koper Beef liver,shrimps,prunes,legumes,cashew nuts,chocolateFosfor Yoghurt, milk, whole wheat bread, meatJodium Sea fish, table salt enriched with jodiumChrome Whole wheat bread,brewers yeast,liver,grains, oystersChloride* SaltKalium Potatoes,bread, milk products, meat, vegetablesMangaan Grains, legumes,fish, nuts, leafy vegs, fruits, meatMolybdeen Legumes,lentils,grains, nuts, milk, egg, organ meatNatrium* Salt, sauerkraut, whole wheat bread, cheese 48+Selenium Fish, beef liver, tuna, whole wheat bread, garlicSilicium Full grain products, root vegetablesZink Meat,cereal germs,spinach, fish, legume, rice
* Dandelion salad - Salada de dente de leão * Careful :overdose
overview
Essential minerals
sources and more
information
overview
avocado, pumpkin, celeriac(rábano), 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), bean sprouts, belgian endive(endívia), 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
bolded foods 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
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. Site’s 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 these pages
overview
CalorieKing.com