ro
By Carmen
29.02.2012
caise (40%), broccoli (12%), pepene galben (70%), morcovi (330%), dovleac (104%), spanac
(209%), ficat de viel (1500%), cartofi dulci (400%), pepene (11%), papaya (20%), fasole verde
(15%), varz (150%), sparanghel (15%), nap (152%), grapefruit (15%), ardei (60%), praz (34%),
roie (17%), ptrunjel (13% 2 linguri), salat verde (170%), prune uscate
(25%), ctin, rubarb (4%), smochine, mango
Vitamina
B1
semine de in (100%), migdale (45%), semine de susan (45%), semine de floarea soarelui
(105%), sparanghel (60%), linte (10%), fasole uscat (10%),
usturoi (16%), ctin, smochine, mango
Vitamina
B2
Vitamina
B3
ficat de viel (70%), alune (60%), pui (70%), curcan (40%), ciuperci (22%), pete,
porumb (10%), mango
1/4
Vitamina
B5
ficat de viel (70%), ou (10%), avocado (15%), ciuperci (19%), porumb (10%), soia, semine de
floarea soarelui, cereale integrale, germeni de gru, mazre, alune, mango
Vitamina
B6
ficat de viel (45%), cartofi dulci (15%), cod (20%), semine de floarea soarelui (60%), pui (35%),
curcan (30%), cartofi (15%), ardei (15%), praz (10%), avocado (13%), usturoi (68%), dovlecel
(11%), ctin, mango
Vitamina
B9
ctin, smochine
Vitamina
B12
ficat de viel (1450%), somon (90%), sardine (290%), cod (15%), ou (20%), vit (40%),
scoici, bor de cas, murturi, rejuvelac, lapte i produse din lapte
Vitamina
B17
smburi de cais, caise, mei, hric, fasole, mcri, mure, migdale, semine de dovleac
Antioxidani
avocado, sfecl roie, fructe de pdure, broccoli, varz, morcovi, pete, usturoi, struguri, ceai
verde, nuci, ceap, ardei iute, prune, stafide, semine, cartofi dulci, roie, mcri, germeni de
gru, lmie, afine
Vitamina C
caise (15%), mere (12%), broccoli (135%), pepene galben (60%), dovleac (16%), cartofi dulci
(35%), pepene (10%), papaya (100%), mazre (23%), fasole verde (20%), varz de bruxelles
(140%), conopid (85%), ceap (15%), cartofi (15%), varz (57%), banane (15%), sfecl roie
(12%), nap (30%), grapefruit (64%), portocal (88%), cpuni (100%), ardei (200%), praz (20%),
ananas (80%), roie (20%), avocado (16%), kiwi (130%), usturoi (60%), dovlecel (28%),
lmie (76%), prune (18%), zmeur (50%), ptrunjel (17% 2 linguri), salat verde (37%),
afine (20%), ctin, rubarb (15%)
Vitamina D
Vitamina E
Vitamina K
spanac (616%), morcovi (17%), soia (23%), mazre (32%), fasole verde (17%), varz de
bruxelles (210%), conopid (20%), varz (85%), sparanghel (60%), castravete (20%), nap
(460%), praz (60%), fasole uscat (10%), avocado (26%), elin (35%), struguri (16%), alge
(80%), prune (10%), zmeur (10%), ptrunjel (155% 2 linguri), salat verde (120%),
afine (30%), ctin
Vitamina P
ctin
Magneziu
semine de in (100%), migdale (75%), semine de susan (90%), caju (75%), soia (20%), semine
de floarea soarelui (80%), semine de dovleac (150%), quinoa (40%), hric (12%), mei (10%),
secar (30%), orez brun (10%), fasole uscat (10%), alge (30%), ciuperci
(6%), lmie, ctin, prune
Calciu
lapte de vac 2% (12%), semine de susan (100%), iaurt (18%), nap (13%), usturoi (25%) , alge
(16%), scorioar (5% 2 linguri), brnz, somon, sardine, crevei, semine de mac, prune uscate,
cartofi, pudr de rocove, soia, migdale, ciuperci, morcovi, creson, semine de in, pete, ou,
legume verzi i alte plante cu frunze verzi, fasole, mazre, quinoa, semine de susan,
citrice, ctin, rubarb (10%), prune, smochine
2/4
Fier
semine de susan (80%), soia (29%), semine de dovleac (45%), msline (18%), semine de
chimion (15% o lingur), sparanghel (12%), praz (10%), linte (17%), fasole uscat (12%), nut
(13%), alge (15%), ptrunjel (3% 2 linguri), glbenu de ou, scoici, alge, toate plantele cu frunze
verzi, broccoli, mazre, sfecl roie, fructe uscate, cereale, mei,
orez, pete, lmie, afine, ctin, rubarb, prune, mango
Mangan
spanac (46%), cartofi dulci (25%), semine de in (250%), migdale (135%), semine de susan
(135%), caju (75%), nuci (160%), alune (105%), gru integral (30%), soia (40%), semine de
floarea soarelui (105%), semine de dovleac (220%), mazre (28%), fasole verde (12%), quinoa
(100%), banane (15%), hric (20%), sfecl roie (20%), mei (13%), ovz (25%), orz (15%),
orez brun (45%), gru spelta (115%), cpuni (20%), praz (24%), ananas (46%), linte (17%),
fasole uscat (21%), nut (51%), struguri (35%), usturoi (90%), zmeur (40%), ciuperci (13%),
afine (20%), smochine
Acid folic
spanac (36%), broccoli (14%), ficat de viel (90%), alune (60%), semine de floarea soarelui
(60%), conopid (15%), quinoa (40%), sparanghel (12%), sfecl roie (30%), nap (28%), ardei
(10%), praz (15%), linte (45%), fasole uscat (32%), avocado (20%), nut (42%), alge (45%),
ptrunjel (3% 2 linguri), salat verde (31%)
Potasiu
cartofi dulci (15%), cartofi (15%), banane (12%), sfecl roie (12%), vnt (6%), fasole uscat
(12%), avocado (15%), dovlecel (8%), ciuperci
(10%), lmie, afine, ctin, rubarb, prune , smochine (20%), mango
Fosfor
ficat de viel (45%), semine de in (50%), migdale (45%), semine de susan (60%), caju (60%),
soia (23%), ou (30%), iaurt (10%), semine de floarea soarelui (60%), semine de dovleac
(120%),pui (25%), curcan (20%), quinoa (40%), mei (10%), orz (10%), linte (17%), fasole uscat
(13%), nut (15%), usturoi (16%), lmie, afine, ctin, rubarb, smochine
Cupru
ficat de viel (800%), semine de in (50%), migdale (60%), semine de susan (219%), caju
(105%), nuci (80%), alune (60%), semine de floarea soarelui (90%), orz (15%), gru spelta
(35%), nap (13%), linte (12%), fasole uscat (10%), nut (17%), afine, mango
Zinc
ficat de viel (80%), semine de susan (45%), semine de dovleac (45%), curcan (15%), vit
(40%), gru spelta (25%), lmie, afine
Seleniu
somon (60%), semine de susan (45%), cod (70%), ou (40%), semine de floarea soarelui
(80%), pui (40%), curcan (50%), ovz (7%), secar (150%), orz (25%), orez brun (12%),
usturoi (20%), ciuperci (10%), rubarb
Iod
lapte de vac 2% (16%), ou (30%), iaurt (23%), alge (1380%), ulei de pete, pete, semine de
floarea soarelui
Proteine
ficat de viel (60%), somon (50%), sardine (45%), alune (45%), cod (50%), soia (30%), ou
(20%), semine de dovleac (45%), pui (65%), curcan (65%), vit (50%), gru spelta (30%), linte
(17%), fasole uscat (16%), nut (17%), drojdia inactiv, lmie
Fibre
mere (10%), morcovi (14%), cartofi dulci (15%), semine de in (100%), semine de susan (45%),
gru integral (17%), soia (23%), mazre (20%), fasole verde (12%), varz (10%), banane (12%),
hric (10%), sfecl roie (15%), secar (60%), orz (25%), gru spelta (30%), nap (13%), vnt
(10%), linte (30%), fasole uscat (25%), avocado (26%), nut (30%), par (12%), zmeur (30%),
porumb (12%), afine (12%), rubarb (8%), o prun (4%), smochine, mango
Amino-acizi
eseniali
somon (50%), sardine (90%), semine de in (1000%), nuci (376%), cod (10%), soia (23%),
semine de dovleac, floarea soarelui i susan i uleiurile presate la rece extrase din aceste
semine, ctin, smochine
3/4
Triptofan
ficat de viel (120%), cartofi dulci (15%), somon (90%), sardine (80%), semine de in (90%),
migdale (60%), semine de susan (105%), caju (75%), alune (90%), cod (80%), soia (70%), ou
(50%), semine de floarea soarelui (90%), semine de dovleac (150%), pui (110%), curcan
(100%), cartofi (10%), vit (50%), quinoa (40%), hric (14%), mei (12%), secar (40%), orz
(17%), linte (25%), fasole uscat (32%), nut (27%), usturoi (24%), alge (15%)
Molibden
soia (100%), ou (20%), castravete (7%), vnt (6%), praz (6%), roie (6%), linte (90%), fasole
uscat (100%), nut (100%), dovlecel (16%)
Sulf
afine
Crom
afine
Sodiu
ctin, smochine
Surse (EN):
http://www.whfoods.com/foodstoc.php
The Kitchen Shrink, Natalie Savona, Duncan Baird Publishers , 2003
Sursa foto: http://flic.kr/p/awyZyX
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