vitamins, minerals and healthy foods

7/29/2019 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


3/20

Pro-

VitamineAbta-caroteen

Carrots cookedCarrots raw

Spinach

Mangos

Dark green leafy vegetables

overview

Overdose

:

NO

Overdose: No

overview


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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

ii


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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

ii


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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

i

i


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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

i

i


8/20

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

overview

i

i


9/20

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

i

i


10/20

Production fatty acids.

Skin- and hair care.

Deficiency of vitamin B quite infrequent

B8NutsEggs

MilkSoja products, peanuts

overview

Biotine

Overdose: No

overview

i

i


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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

overview

overview

overview


13/20

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

overview

overview

overview


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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

overview

overview

overview


15/20

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

overview

overview

overview


16/20

Needed for good coagulation

of the blood.

Body can create the vitamin itself

KSpinachRucula

Broccoli

Vegetables and oils

overview

Fylochinon

Overdose: NO

overview

overview

overview


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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/

vitamins, minerals and healthy foods

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