s l a r e n i m & s Vitamin

the basics

Beta Caroteen

A B5 B12 E

B1 B6 C K

B2 B8
Minerals

B3 B11 D
resistance vitamins

Highly recommended fat-soluble vitamins energy vitamins water-soluble vitamins

overview

ProVitamineA
bta-caroteen

Carrots cooked Carrots raw Spinach Mangos

Dark green leafy vegetables

Overdose: Overdose :

NO No

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Anti-infection vitamin.

A
Retinol
Overdose: YES

Liver * Spinach Rucola

Fish & milk products

* 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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Burning carbohydrates. Nervous system and heart.

Pork meat

B1
Thiamine
Overdose: Overdose : NO No

Grain products

generally not very present in food

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Digestive system. Skin and hair.

B2
Riboflavin
Overdose: Overdose : NO No

Eggs Milk products Broccoli Nuts

Meat, vegetables, fruits and grains

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Nervous system. Skin care.

B3
Niacin
Overdose: possible

Nuts Cod Brown rice

Meat, fish, grains, fruit and eggs

Body can make B3 partly from the amino acid tryptofaan(a building stone for proteins).

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Stimulates production anti-stress hormones and antibodies.

B5
Pantothenic acid
Overdose: only in extreme doses

Egg Milk Herring

Meat, fish, grains, fruit and potatoes

Present in almost all foods: quite difficult not to get this vitamin on a daily basis

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

B6
Pyridoxine
Overdose: possible

Bananas Pork Whole wheat bread

Meat, fish, grains, eggs and beans

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Production fatty acids. Skin- and hair care.

B8
Biotine
Overdose: No

Nuts Eggs Milk

Soja products, peanuts

Deficiency of vitamin B quite infrequent

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

B11
Foliumzuur
Overdose: Overdose: natural B 11 NO synthetic B11 YES

Spinach Broccoli Egg Fruits

Grain products, green vegetables, fruits

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Production red blood cells. Maintenance nervous system.

B12
Cobalamin
Overdose: NO

Cod Quark Egg

Only in animal products

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Aid to process ferro and chromium well. Main vitamin to strengthen resistance.

C
Ascorbic acid
Overdose: only in extreme doses

Sprouts Kiwi Broccoli Paprikas Oranges

Vegetables,fruits, potatoes

Long cooking times and long storage can strongly reduce the percentage of vitamin C

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Essential for the bones. Protection to cardiovascular diseases and diabetes.

D
Cholecalciferol Overdose: possible

Sunlight Salmon Mackerel Herring Egg

Animal source only

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.

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Immune system protection. Maintenance of: nervous system,heart, skin, muscles and red blood cells. Protection cardio-vascular system.

E
Tocoferol
Overdose: NO. Only in exceptional cases

Sunflower oil* Nuts Eggs

Mainly in plant products

There are some studies suggesting to be carefull with a too high omega-6 intake. Deficiency of vitamin C generally not common.

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Needed for good coagulation of the blood.

K
Fylochinon
Overdose: NO

Spinach Rucula Broccoli

Vegetables and oils

Body can create the vitamin itself

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

Chickpeas* Milk Bananas Chocolate

* Gro-de-bico

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Essential minerals
Calcium Ferro Magnesium Koper Fosfor Jodium Chrome Chloride* Kalium Mangaan Molybdeen Natrium* Selenium Silicium Zink Milk,cheese 48+,broccoli,green vegs, soja, salmon,nuts Dandelion salad*,apple-syrup,organ meat (red) meat Soja Beans,figs, nuts, chocolate, green leafy vegetables Beef liver,shrimps,prunes,legumes,cashew nuts,chocolate Yoghurt, milk, whole wheat bread, meat Sea fish, table salt enriched with jodium Whole wheat bread,brewers yeast,liver,grains, oysters Salt Potatoes,bread, milk products, meat, vegetables Grains, legumes,fish, nuts, leafy vegs, fruits, meat Legumes,lentils,grains, nuts, milk, egg, organ meat Salt, sauerkraut, whole wheat bread, cheese 48+ Fish, beef liver, tuna, whole wheat bread, garlic Full grain products, root vegetables Meat,cereal germs,spinach, fish, legume, rice

* *

Dandelion salad - Salada de dente de leo Careful :overdose

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bolded foods are the most healthy ones

sou

And the winners are:

rce inf s and orm ati more on

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 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), bean sprouts, 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 egg(cooked), cheese 20+, milk(half full), buttermilk(soro de leite coalhado), yoghurt(fat free/half full), trout(cooked), mackerel, whiting, herring raw, halibut, turbot, common sole, flat fish, salmon, cod fillet rice(basmati), rice(brown), rye bread(dark), bread(multi-grains), honey, sunflower seeds, hazelnuts, almonds, walnuts, olive oil, green tea

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Sources and more information:

Voedingswaarde tabel.nl Foodnutrition table.com 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.

Nutrition Value.org To find detailed nutritional CalorieKing.com information about a vast array of foods, go to one of these pages