the basics of vitamins and minerals and an overview of healthy foods

1. Vitamins & minerals
the basics

2. 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. Pro-
VitamineA
bèta-caroteen
Carrots cooked
Carrots raw
Spinach
Mango’s
Dark green leafy vegetables
overview
Overdose
:
NOOverdose: No
overview

4. 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

5. Burning carbohydrates.
Nervous system and heart.
generally not very present in food
B1
Pork meat
Grain products
overview
Thiamine
Overdose
:
NOOverdose: No
overview

6. Digestive system.
Skin and hair.
B2
Eggs
Milk products
Broccoli
Nuts
Meat, vegetables, fruits
and grains
overview
Riboflavin
Overdose
:
NOOverdose: No
overview

7. Nervous system.
Skin care.
Body can make B3 partly from the amino acid
tryptofaan(a building stone for proteins).
B3
Nuts
Cod
Brown rice
Meat, fish, grains,
fruit and eggs
overview
Niacin
Overdose: possible
overview

8. Stimulates production anti-stress hormones
and antibodies.
Present in almost all foods: quite difficult not to
get this vitamin on a daily basis
B5
Egg
Milk
Herring
Meat, fish, grains,
fruit and potatoes
overview
Pantothenic acid
Overdose: only in extreme doses
overview

9. Immune system protection.
Important for nervous system.
Balancing sex hormones.
B6
Bananas
Pork
Whole wheat bread
Meat, fish, grains, eggs and
beans
overview
Pyridoxine
Overdose: possible
overview

10. Production fatty acids.
Skin- and hair care.
Deficiency of vitamin B quite infrequent
B8
Nuts
Eggs
Milk
Soja products, peanuts
overview
Biotine
Overdose: No
overview

11. Production blood- and dna material.
Protection to cardiovascular diseases.
B11
Spinach
Broccoli
Egg
Fruits
Grain products, green
vegetables, fruits
overview
Foliumzuur
Overdose: natural B 11 NO
Overdose: synthetic B11 YES
overview

12. Production red blood cells.
Maintenance nervous system.
B12
Cod
Quark
Egg
Only in animal products
overview
Cobalamin
Overdose: NO
overview

13. 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
C
Sprouts
Kiwi
Broccoli
Paprika’s
Oranges
Vegetables,fruits, potatoes
overview
Ascorbic acid
Overdose: only in extreme doses
overview

14. 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 ⅔ of the vitamin D need for persons younger
than 50. Latter group needs to take extra D by eating fatty fish or pills.
D
Sunlight
Salmon
Mackerel
Herring
Egg
Animal source only
overview
Cholecalciferol
Overdose: possible
overview

15. 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.
E
Sunflower oil*
Nuts
Eggs
Mainly in plant products
overview
Tocoferol
Overdose: NO. Only in
exceptional cases
overview

16. Needed for good coagulation
of the blood.
Body can create the vitamin itself
K
Spinach
Rucula
Broccoli
Vegetables and oils
overview
Fylochinon
Overdose: NO
overview

17. * Grão-de-bico
overview
Chickpeas*
Milk
Bananas
Chocolate
Tryptophan is one of
the 20 natural and
essential amino acids.
It can help the body
to produce B3
overview

18. Calcium Milk,cheese 48+,broccoli,green vegs, soja, salmon,nuts
Ferro Dandelion salad*,apple-syrup,organ meat (red) meat
Magnesium Soja 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* Salt
Kalium 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+
Selenium Fish, 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 leão
* Careful :overdose
overview
Essential minerals

19. 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

20. 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