Quantity in mg, per 100 gr of food

Raisins, seedless	50
Plums, dr(prunes)	43
Oranges, all variet.	40
Figs (raw)	35
Limes (raw)	33
Lemons, w/t peel	26
Raspberries (raw)	25
Papayas (raw)	24
Kiwi Fruit fresh	24
Strawberries (raw)	16

more...

Quantity in mg, per 100 gr of food

Garlic (raw)	181
Seaweed (Kelp)	168
Parsley (raw)	138
Turnip greens	137
Kale (raw)	135
Watercress (raw)	120
Mustard greens	101
Spinach (raw)	99
Olives, ripe, can.	88
Fennel, bulb	49

more...

Quantity in mg, per 100 gr of food

Sesame seeds	975
Almonds	264
Flaxseed	255
Sesame butter	141
Walnuts, English	98
Sunflower seed	70
Nuts, mixed	70
Watermelon seed	54
Pumpkin+squash-seed	43
Olive, oil	1

more...

Necessary for healthy bones and teeth. Needed for neural transmission. Used in muscle functions. Possibly reduces blood pressure. Prevents osteoporosis. The correct proportion of its intake is useful, in particular together with magnesium and vitamin D. more…

Except for the foods in the adjacent columns, it exists in large quantities in dairy as well as salmon, sardines and sea food. Its daily recommended dose (RDA) may gradually reach 1300 mg (depending on sex and age). more...

Even though calcium intake is the greatest factor in diseases such as osteoporosis, osteomalakia, and rachitis, it is not the only factor. There are many other conditions involved in the absorption and use of calcium, which include other nutritional elements, exercise and drug intake. personal check up...

Quantity in mg, per 100 gr of food

Raisins, seedless	1,88
Plums, dr.(prunes)	0,93
Raspberries (raw)	0,69
Lemons, w/t peel	0,60
Limes (raw)	0,60
Strawberries (raw)	0,41
Apricots (raw)	0,39
Figs (raw)	0,37
Grapes, (Europ)	0,36
Kiwi Fruit fresh	0,31

more...

Quantity in mg, per 100 gr of food

Parsley (raw)	6,20
Olives, ripe, cann.	3,30
Seaweed (Kelp)	2,85
Spinach (raw)	2,71
Tomatoes, sun dr.	2,68
Asparagus (raw)	2,14
Mushrooms,(boil)	1,74
Kale (raw)	1,70
Garlic (raw)	1,70
Peas, gr,(boiled)	1,52

more..

Quantity in mg, per 100 gr of food

Pumkin-squash seed	14,97
Sesame seeds	14,55
Watermelon seed kern	7,28
Sesame butter (Tahini)	6,35
Flaxseed	5,73
Sunflower seed kernel	3,80
Almonds	3,72
Nuts, mixed	3,70
Walnuts, English	2,91
Olive, oil	0,56

more...

It has an important role in blood formation. Required for the production of energy. Necessary for a healthy immune system. more...

Except for what is mentioned in the adjacent columns, it exists in meat, poultry, fish, eggs. Women must pay special attention to their iron intake. more...

The most serious disease caused by iron deficiency is a form of anaemia where the red blood cells are smaller in size and they have a washed out colour. The body's tissues are "hungry" and there is fatigue, short temper, paleness and other symptoms. personal check up...

Because it is water soluble, it washes out with rain, and many mountainous areas do not have it in their ground. In general it exists in: Sea food, seaweed, papaya, pineapple, and anything that grows near the sea, e.g. onions draw iodine from the air into the ground. more...

Because it is water soluble, it washes out with rain, and many mountainous areas do not have it in their ground. In general it exists in: Sea food, seaweed, papaya, pineapple, and anything that grows near the sea, e.g. onions draw iodine from the air into the ground. more...

Because it is water soluble, it washes out with rain, and many mountainous areas do not have it in their ground. In general it exists in: Sea food, seaweed, papaya, pineapple, and anything that grows near the sea, e.g. onions draw iodine from the air into the ground. more...

Iodine (I), is one of the most vital biochemical elements, keeping us at a lively state of living. The thyroid, which bases its good function on iodine, supplies the body, among other things with an effluence that destroys harmful toxins before they enter the brain. more ...

By using iodine, the thyroid speeds metabolism in all body organs. It is known that people do not take in iodine from the same foods, as it is known that iodine quantities differ from area to area. more...

In general it is accepted that people with depression and slowness need iodine, while it appears that those with a possible deficiency have an absence of emotional control. personal check up...

Quantity in mg, per 100 gr of food

Raisins, seedless	0,32
Plums, dried-prune	0,28
Kiwi Fruit fresh	0,13
Grapes, (Eur. seedles)	0,13
Pineapple, all variet.	0,11
Raspberries (raw)	0,09
Pears (raw)	0,08
Apricots (raw)	0,08
Bananas (raw)	0,08
Figs (raw)	0,07

more...

Quantity in mg, per 100 gr of food

Mushrooms, (boiled)	0,50
Mushrooms, portobella	0,50
Tomatoes, sun dried	0,47
Garlic (raw)	0,30
Kale (raw)	0,29
Turnip greens,(boiled)	0,25
Olives, ripe, canned	0,25
Asparagus (raw)	0,19
Avocados-all varieties	0,19
Potatoes-flesh-boiled	0,19

more...

Quantity in mg, per 100 gr of food

Sesame seeds (dried)	4,08
Sunflower seed kern.	1,83
Walnuts, English	1,58
Sesame butter (Tahini)	1,48
Pumpkin+squash seed	1,38
Nuts, mixed	1,28
Flaxseed	1,22
Almonds	0,99
Watermelon seed kern.	0,68

more...

It is involved in blood formation. Necessary for healthy nerves. Necessary for taste sensitivity. Used in the production of energy. Necessary for healthy bone development. more...

Indications that it is necessary for the maturation of collagen, a component of connective tissues, bones, cartilage and skin. Involved in the metabolism of ascorbic acid (vitamin C). more ..

It is very common so a deficiency in humans is rare. In animals it was observed that its deficiency causes anaemia, anomalies in the skeleton, problems in the hair colour, problems in the reproductive system. personal check up...

Barm, beer, meat (especially liver), cheese, whole grain cereal and bread, are good sources of chromium. It exists in vegetables with leaves, but in this form it is slightly absorbed more...

Barm, beer, meat (especially liver), cheese, whole grain cereal and bread, are good sources of chromium. It exists in vegetables with leaves, but in this form it is slightly absorbed. more...

Barm, beer, meat (especially liver), cheese, whole grain cereal and bread, are good sources of chromium. It exists in vegetables with leaves, but in this form it is slightly absorbed. more...

The human body contains approximately 6 gr of chromium. The largest concentrations are in hair, the spleen, the kidneys and the testicles. It also appears in smaller concentrations in the heart, lungs, pancreas and brain. It activates enzymes involved in the metabolism of glucose and the synthesis of protein. more...

As we grow old many of us present a resistance to insulin, which results in high blood sugar. This syndrome which was recognized recently and is called the X syndrome, includes obesity, cardiovascular problems and some times leads to diabetes. There is research conducted about the relationship/ use of chromium and high blood sugar. more...

The processing method e.g. of grains, removes about 3/4 of the chromium quantities. According to certain estimates 80% of the USA population presents chromium deficiency. Especially athletes belong to the group with increased chances of chromium deficiency. personal check up...

Quantity in mg, per 100 gr of food

Raisins, seedless (raw)	101
Plums, dried (prunes)	69
Kiwi Fruit fresh	34
Raspberries (raw)	29
Strawberries (raw)	24
Apricots (raw)	23
Bananas (raw)	22
Grapes, (European)	20
Limes (raw)	18
Plums (raw)	16

more...

Quantity in mg, per 100 gr of food

Garlic (raw)	153
Mushrooms, portobella	150
Tomatoes, sun dried	139
Mushrooms, (boiled)	87
Peas, green, frozen	77
Broccoli, (boiled)	67
Watercress (raw)	60
Parsley (raw)	58
Brussels sprouts, frozen	56
Kale (raw)	56

more...

Quantity in mg, per 100 gr of food

Pumpkin+squash seed	1174
Sunflower seed ker.	1155
Sesame butter (Tahini)	790
Watermelon seed kernels	755
Flaxseed	642
Sesame seeds (dried)	629
Almonds	484
Nuts, mixed	435
Walnuts, English	46

more...

The second metal in quantity in the body, after calcium. About 80-90% exists in bones and teeth, where it plays an important role for their health. It takes part however in nearly every chemical reaction of the body. It is involved in the formation of phospholipids, and in the metabolization of energy, its storing and regulation. It also plays a role in the transmittal of neural stimulations, the secretion of hormones and the synthesis of proteins. more...

Phosphorus constantly cooperates with calcium, and it is recommended to have them at a 1:1 proportion, even though in bones their proportion is 1:2. However in most diets phosphorus exceeds this proportion, with a daily average intake of 1500-1600mg. It is believed that this unnatural proportion over a long period of time, in parallel to a small intake of calcium, is one of the factors that lead to osteoporosis. more...

It is believed that an unnatural proportion of phosphorus and calcium over a long period of time, in parallel to a small intake of calcium, is one of the factors that lead to osteoporosis. personal check up...

Quantity in mcg, per 100 gr of food

Bananas (raw)	1,00
Papayas (raw)	0,60
Raisins, seedless	0,60
Oranges, all varieties	0,50
Strawberries (raw)	0,40
Watermelon (raw)	0,40
Lemons, w/t peel (raw)	0,40
Limes (raw)	0,40
Melons, cantaloupe	0,40
Grapefruit, all areas	0,30

more...

Quantity in mcg, per 100 gr of food

Mushrooms, portobella	17,70
Garlic (raw)	14,20
Mushrooms,(boiled)	11,90
Tomatoes, sun dried	3,00
Asparagus (raw)	2,30
Broccoli, (boiled)	1,60
Peas, green, frozen	1,00
Spinach (raw)	1,00
Olives, ripe, canned	0,90
Turnip greens-boiled	0,90

more...

Quantity in mcg, per 100 gr of food

Sunflower seed kern.	79,30
Flaxseed	25,40
Sesame seeds	5,70
Pumpkin+squash seed	5,60
Walnuts, English	4,90
Almonds	2,50

more...

It plays an important antioxidant role. It exists in all body cells, but mainly in the kidneys, liver, spleen, pancreas and testicles. Experiments in animals have shown that its deficiency increases cancer incidents and the growth rate of tumors. more...

The greatest quantity of selenium in a food exists in the Atlantic cod, and it also exists in bread, liver, etc. more...

Symptoms may include muscle weakness and dysphoria (physical). Persons with gluten intolerance and Down syndrome were found to have low selenium levels. personal check up...

Quantity in mg, per 100 gr of food

Raisins, seedless	749
Plums, dried (prunes)	732
Bananas (raw)	358
Kiwi Fruit fresh	312
Melons, cantaloupe	267
Apricots (raw)	259
Papayas (raw)	257
Figs (raw)	232
Grapes, (European)	191
Oranges, all varieties	181

more...

Quantity in mg, per 100 gr of food

Tomatoes, sun dried	1565
Yan, (boiled)	670
Spinach (raw)	558
Parsley (raw)	554
Mushrooms, portobella	521
Avocados, all varieties	485
Kale (raw)	447
Fennel, bulb	414
Garlic (raw)	401
Potatoes, flesh-boiled	379

more...

Quantity in mg, per 100 gr of food

Sunflower seed ker.	850
Flaxseed	813
Pumpkin+squash seed	807
Almonds	705
Watermelon seed kern.	648
Nuts, mixed, with pean.	597
Sesame seeds (dried)	468
Sesame butter (Tahini)	459
Walnuts, English	441
Olive, oil	1

more...

Adults have approximately 250 grams of potassium. There are recent indications about a correlation with blood pressure. It is necessary for the balance of liquids in the cells and the enzymatic reactions that take place in them. more...

Because potassium is abundant in natural foods, it is good to eat foods rich in it, such as fresh fruit and vegetables. Most people must reduce the intake of Sodium, so it reaches a 1:1 proportion with potassium. more...

They include: nausea, vomiting (which may lead to greater loss of potassium), muscle weakness, muscle cramps, tachycardia and others. personal check up...

Quantity in mg, per 100 gr of food

Melons, cantaloupe	16
Raisins, seedless	11
Papayas (raw)	3
Kiwi Fruit fresh	3
Lemons, w/t peel (raw)	2
Limes (raw)	2
Cranberries (raw)	2
Grapes, (European)	2
Plums, dried (prunes)	2
Figs (raw)	1

more...

Quantity in mg, per 100 gr of food

Olives, ripe, canned	872
Tomatoes, sun dried	266
Seaweed (Kelp)	233
Celery (raw) 80	80
Spinach (raw)	79
Beets (boiled)	77
Peas, green, frozen	72
Carrots (raw)	69
Parsley (raw)	56
Fennel, bulb (raw)	52

more...

Quantity in mg, per 100 gr of food

Watermelon seed kern.	99
Flaxseed	30
Pumpkin+squash seed	18
Nuts, mixed, with pean.	12
Sesame seeds (dried)	11
Sunflower seed kern.	3
Walnuts, English	2
Olive, oil	2
Almonds	1
Sesame butter (Tahini)	1

more...

It helps retain the body alkaline, and as many therapists already know alkaline foods are valuable to a sick person. Sodium, which usually exists in foods with chrorine, cleans the cells. Usually foods with a lot of sodium also have oxygen apart from chlorine. more...

Table salt consist of Sodium and chlorine, in almost equal quantities. This means inorganic sodium and chlorine. For this reason it is not as valuable and useful as the sodium in organic foods. Sodium therefore we receive from plants and vegetables is organic, like humans, and therefore more useful. more...

Albuminuria shows a deficiency of sodium and chlorine. Breathing is difficult without sodium. It is said that absense of sodium may lead to catarrhact. personal check up...

Quantity in mg, per 100 gr of food

Plums, dried (prunes)	0,44
Raspberries (raw)	0,42
Raisins, seedless	0,22
Apricots (raw)	0,20
Melons, cantaloupe	0,18
Blueberies (raw)	0,16
Bananas (raw)	0,15
Figs (raw)	0,15
Kiwi Fruit-fresh	0,14
Strawberries (raw)	0,14

more...

Quantity in mg, per 100 gr of food

Seaweed (Kelp) (raw)	1,23
Garlic (raw)	1,16
Parsley (raw)	1,07
Mushrooms,(boiled)	0,87
Tomatoes, sun dried	0,78
Mushrooms, portobella	0,73
Peas, green, frozen	0,67
Avocados, all variet.	0,64
Asparagus (raw)	0,54
Spinach (raw)	0,53

more...

Quantity in mg, per 100 gr of food

Sesame butter -Tahini	10,45
Watermelon seed kern.	10,24
Sesame seeds (dried)	7,75
Pumpkin+squash seed	7,46
Sunflower seed kernels	5,29
Flaxseed	4,34
Nuts, mixed	3,80
Walnuts, English	3,09
Almonds	3,08

more...

Necessary for healing of wounds. Retains the sharpness of taste and smell. Necessary for a healthy immune system. Protects the liver from chemical damage. more...

It exists in meat, poultry, fish and sea food. Indications that its levels fall during periods of physical and mental pressure. Infections of the upper respiratory system lower its levels. It is calculated that 90% of athletes do not have a sufficient intake of zinc. more...

The body does not appear to store satisfactory quantities of zinc for when it needs it, while the small available quantity of biologically available zinc is used up rather quickly. Possible symptoms of its deficiency is the weakened ability of recuperation, loss of taste and hearing sharpness, loss of appetite and others. personal check up...

Quantity in mg, per 100 gr of food

Pineapple, all variet.	0,93
Raspberries (raw)	0,67
Strawberries (raw)	0,39
Cranberries (raw)	0,36
Blueberies (raw)	0,34
Plums, dried-prunes	0,30
Raisins, seedless	0,30
Bananas (raw)	0,27
Figs (raw)	0,13
Kiwi Fruit, fresh	0,10

more...

Quantity in mg, per 100 gr of food

Garlic (raw)	1,67
Spinach (raw)	0,90
Kale (raw)	0,77
Tomatoes, sun dried	0,47
Yan, (boiled)	0,37
Turnip greens (boiled)	0,34
Beets (boiled)	0,32
Mustard greens, frozen	0,29
Peas, green, frozen	0,28
Leeks, bulb+lower leaf	0.25

more...

Quantity in mg, per 100 gr of food

Walnuts, English	3,41
Pumpkin+squ.(seed)	3,02
Flaxseed	2,48
Sesame seed (dried)	2,46
Almonds	2,28
Sunflower seed kern.	2,11
Nuts, mixed	1,93
Watermelon seed	1,61
Sesame butter(Tahini)	1,45

more...

Necessary for the metabolism of proteins and fat. It has an important role in blood formation. Used in the creation of energy. Required for the normal development of bones and reproduction. Necessary for the healthy regulation of sugar in the blood. Necessary for a healthy immune system. more...

The human body contains 10-20 mg in total. It possibly helps preserve the bone density of menopausal women. There are references for small absorption in the intestine, especially when it does not come from animal based foods. more...

There are indications from experiments in animals, that its deficiency may play a role in glucose tolerance, since animals with Mn deficiency produced 63-76% of the insulin of animals without deficiency. Research has shown that a diet rich in processed carbohydrates may not supply a satisfactory quantity of manganese. personal check up...

Quantity in mg, per 100 gr of food

Plums, dried(prunes)	41
Raisins, seedless	32
Bananas (raw)	27
Raspberries (raw)	22
Figs (raw)	17
Kiwi Fruit fresh	17
Strawberries (raw)	13
Melons, cantaloupe	12
Pineapple, all variet.	12
Oranges, all varieties	10

more...

Quantity in mg, per 100 gr of food

Seaweed (Kelp - raw)	121
Tomatoes, sun dried	81
Spinach (raw)	79
Parsley (raw)	50
Kale (raw)	34
Avocados, all var.	29
Garlic (raw)	25
Squash, summer	24
Beets (boiled)	23
Peas, green, froz.	22

more...

Quantity in mg, per 100 gr of food

Pumpkin-squash seed	535
Watermelon seed ker.	515
Sesame butter (Tahini)	353
Sesame seeds (whole)	351
Almonds	268
Nuts, mixed	225
Walnuts, English	158
Sunflower seed kern.	129
Flaxseed	3,92

more...

Necessary for healthy bones. Involved in neural transmissions. Used in muscle functions. Use in the creation of energy. Necessary for healthy blood vessels. Possibly reduces blood pressure. more...

Except for what is mentioned in the adjacent columns, it exists in meat, poultry, fish, eggs and seafood. Its proportion with Calcium is useful for its correct intake. more...

It exists in satisfactory quantities in food and deficiencies are seen only in malnourished individuals or those who do not follow a balanced diet such as alcoholics and diabetics. There are however other groups which might have deficiency or low levels in the blood from the use of certain drugs such as antibiotics, diuretics and contraceptives. personal check up...