http___metro-portal.hr_mala-enciklopedija-vitamina-i-minerala_81227_1.xml
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Food sources and vitamins and nutrients have their own essential function that contributes to a person’s general overall health and well-being. Questions that arise about the importance of vitamins and nutrients and other factor that support life are: - Is there one vitamin or nutrient that is more important than another? - What is more important, sun, food, water or oxygen? They are all equally important for life. So too are all of the vitamins and nutrients. It is impossible to actually state which vitamin is more important than the other. Vitamins need each other to work properly within our bodies. Do you know the food sources for each of the 23 essential vitamins? There are a number of foods which provide all of these necessary life sustaining vitamins. The vitamin type varies in each food, making it important to have a balanced diet to ensure that the required amounts of each are obtained. Food Sources and Vitamins The following is a guide to the food sources and their vitamins. Vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver. Vitamin B-1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, and egg yolks. Vitamin B-2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, and blackstrap molasses. Vitamin B-3 sources are lean meats, poultry and fish, brewer’s yeast, peanuts, milk, rice bran, and potatoes. Vitamin B-4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, and legumes. Vitamin B-5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, and brewer’s yeast. Vitamin B-6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, and wheat germ. Vitamin B-7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, and whole grains. Vitamin B-8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, and brewer’s yeast. Vitamin B-9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, and milk. Vitamin B-12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, and peanuts. Vitamin B-13 sources are root vegetables, liquid whey. Vitamin B-15 sources are brewer’s yeast, rare steaks, and brown rice, sunflower, pumpkin and sesame seeds. Vitamin B-17 sources are whole kernels of apricots, apples, cherries, peaches, and plums. Vitamin C sources are citrus, cabbage family, chili peppers, berries, melons, asparagus, and rose hips. Vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, and sunflower seeds. Vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, and nuts. Vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, and cauliflower. Image credit: robynmac / 123RF Stock Photo What Others are Saying about Food and Vitamins
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Mala enciklopedija vitamina i minerala Zašto se toliko priča o unosu vitamina i minerala i u kojim namirnicama možemo pronaći sve što nam treba za zdravlje Minerali i vitamini nužni su za zdravo funkcioniranje organizma zbog svoje uloge u raznim biokemijskim procesima. Kako našte tijelo nije u mogućnosti samo sintentizirati te spojeve, jedini način da ih unesemo je putem hrane ili dodataka hrani. Naravno da je najbolje unijeti ih putem hrane, pa evo jedne vrlo korisne liste minerala i vitamina te hrane u kojima ih možemo pronaći. Vitamini Vitamini se dijele u dvije grupe: - vitamini topivi u vodi - vitamini B grupe, vitamin C i folna kiselina. Ovi vitamini ne mogu se duže zadržati u organizmu, izlučuju se brzo i imaju kratak rok trajanja, stoga ih treba uzimati svakodnevno u hrani - vitamini topivi u mastima - vitamini A, D, E i K. Ovi se vitamini dugo zadržavaju u organizmu i nakupljaju se u njemu, pa ih treba uzimati s oprezom da ne bi došlo do hipervitaminoze. Namirnice koje sadrže potrebne vitamine: Vitamin A nalazimo u punomasnom mlijeku, siru, jetrima, morskoj ribi, kelju, špinatu, brokuli, mrkvi, endiviji, marelicama i dinjama Vitamin B1 sadrže integralne žitarice, smeđa riža, kvasac, tjestenina, kruh, mlijeko, riba, jetra, gljive, povrće, voće, bademi, orasi i soja Vitamin B2 nalazimo u mlijeku i mliječnim proizvodima, mesu, jetri, raznom voću i povrću, žitaricama i soji Vitamin B3 imamo u mesu, jetrima, ribi, kvascu, kikirikiju i integralnim žitaricama Vitamin B6 naći ćemo u mesu, jetrima, ribi, kvascu, špinatu, grašku, soji, jajima, bananama i kikirikiju Vitamin B12 sadrže bubrezi, jetra, riba, školjke, jaja, sirevi i mlijeko Vitamin C se nalazi u dosta namirnica, a najbogatiji su paprika, kelj, brokula, prokulice, kiseli kupus, špinat, rajčica, šipak, naranča, limun, mandarina, jagode i crni ribiz Vitamin D možemo naći u mlijeku i mliječnim proizvodima, ribi, ribljem ulju, žumanjku, kvascu i jetrima Vitamin E nalazi se u biljnim uljima, suncokretovom ulju, mlijeku, pšeničnim klicama, zelenom lisnatom povrću, bademima, kikirikiju, jajima i raznom voću Minerali Minerali su tijelu potrebni u vrlo malim količinama, no sve je raširenije mišljenja da su tijelu potrebniji i korisniji od vitamina jer su, zapravo, nosioci životnih funkcija i vrlo su važni za biokemijske procese. Za normalan i zdrav rad organizma potrebno je otprilike osamnaest minerala. Evo i namirnica koje sadrže najvažnije minerale: Bakar ćemo pronaći u kikirikiju, suncokretu, soji, kvascu, bademima, sezamu i grašku Cink se nalazi u govedini, siru, soji, oštrigama, pivskom kvascu i tunjevini Fluor je u luku, soji, špinatu, krumpiru, kelju, mlijeku i riži Folna kiselina nalazi se u orasima, kvascu, jetrima, bubrezima i zelenom lisnatom povrću Jod ćemo pronaći u bakalaru, haringama, rakovima i školjkama Kobalt se nalazi u crvenom mesu, soji, mlijeku, ribama i školjkama Magnezij nalazimo u bademima, smeđoj riži, zobi i lisnatom povrću Mangan možemo pronaći u raži, zobi, ječmu, špinatu, zelenoj salati i grašku Natrij se nalazi u usoljenim namirnicama Željezo ćemo pronaći u grašku, zobi, soji, oštrigama i goveđim i telećim jetrima