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

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Overdose:

NOOverdose: No

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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.

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Overdose: YES

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Burning carbohydrates. Nervous system and heart.

generally not very present in food

B1 Pork meat Grain products

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Thiamine

Overdose:

NOOverdose: No

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Digestive system. Skin and hair.

B2EggsMilk productsBroccoliNutsMeat, vegetables, fruits and grains

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Riboflavin

Overdose:

NOOverdose: No

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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

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Niacin

Overdose: possible

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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

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Pantothenic acid

Overdose: only in extreme doses

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Immune system protection. Important for nervous system. Balancing sex hormones.

B6BananasPorkWhole wheat bread

Meat, fish, grains, eggs and beans

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Pyridoxine

Overdose: possible

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Production fatty acids. Skin- and hair care.

Deficiency of vitamin B quite infrequent

B8NutsEggsMilkSoja products, peanuts

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Biotine

Overdose: No

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Production blood- and dna material. Protection to cardiovascular diseases.

B11SpinachBroccoliEggFruitsGrain products, green vegetables, fruits

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Foliumzuur

Overdose: natural B 11 NO

Overdose: synthetic B11 YES

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Production red blood cells. Maintenance nervous system.

B12CodQuarkEggOnly in animal products

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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

CSproutsKiwiBroccoliPaprika’sOrangesVegetables,fruits, potatoes

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Ascorbic acid

Overdose: only in extreme doses

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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

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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-6 intake. Deficiency of vitamin C generally not common.

ESunflower oil*NutsEggs

Mainly in plant products

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Tocoferol

Overdose: NO. Only in exceptional cases

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Needed for good coagulation of the blood.

Body can create the vitamin itself

KSpinachRuculaBroccoli

Vegetables and oils

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Fylochinon

Overdose: NO

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* Grão-de-bico

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Chickpeas*MilkBananasChocolate

Tryptophan is one of the 20 natural and essential amino acids. It can help the body to produce B3

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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

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Essential minerals

sources and more

information

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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:

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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. 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

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CalorieKing.com