- Fruit
- Vegetables
- Nuts
- Benefits
- Instructions
- Symptoms
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Quantity in IU, per 100 gr of food
more...Melons, cantaloupe 3382 Apricots (raw) 1926 Papayas (raw) 1094 Grapefruit, all areas 927 Plums, dried (prun) 781 Watermelon (raw) 569 Plums (raw) 345 Oranges, all comm 225 Figs (raw) 142 Kiwi Fruit fresh 87 Quantity in IU, per 100 gr of food
more...Carrots (raw) 16706 Kale (raw) 15376 Spinach (raw) 9377 Parsley (raw) 8424 Turnip greens 7625 Mustard greens 7078 Lettuce, cos/rom 5807 Squash, winter, all 5223 Watercress (raw) 3191 Peas, green, froz. 2100 Quantity in IU, per 100 gr of food
more...Pumkin and s.seed ker 380 Sesame butter (Tahini) 67 Walnuts, English 20 Nuts, mixed, with pean 15 Sunflower seed kernels 9 Sesame seeds (dried) 9 Almonds 1 Antioxidant. Protects against loss of night vision and other eye problems. Possibly useful for acne and other skin problems. Enhances the immune system. Protects against infection. Required for maintenance and repair of epithelial tissue. more...Its deficiency may cause loss of night vision, dry skin, dryness in the eyes, loss of appetite, low bone growth and weak enamel on the teeth. Overdosage can cause weak vision, abnormal menses, fatigue, headaches, liver damage, etc... more...Some of the possible symptoms that may appear in the event of vitamin A deficiency are: Great loss of night vision.
Other problems in the eyes.
Skin problems.
Reproduction problems.
pesonal check up... -
Content in mg/100 gr of food
more...Raisins, seedless 0,11 Oranges, all var. 0,09 Pineapple, all var. 0,08 Grapes, red or gr. 0,07 Figs (raw) 0,06 Plums, dri. (prun) 0,05 Melons, cantal. 0,04 Lemons, w/t peel 0,04 Blueberies (raw) 0,04 Grapefruit, all(raw) 0,04 Content in mg/100 gr of food
more...Peas, green, froz. 0,28 Garlic (raw) 0,20 Tomatoes, sun dri. 0,19 Asparagus (raw) 0,14 Kale (raw) 0,11 Potatoes, flesh 0,11 Brussels sprouts 0,10 Yan, (boiled) 0,10 Watercress (raw) 0,09 Parsley (raw) 0,09 Content in mg/100 gr of food
more...Flaxseed 1,64 Sesame butter 1,58 Sesame seeds 0,79 Walnuts, English 0,34 Almonds 0,21 Pumkin/squa. seed 0,21 Nuts, mixed, w. pean. 0,20 Watermelon seed ker. 0,19 Sunflower seed ker. 0,10 (Thiamin). Helps the cells of the body to turn carbohydrates into energy. It is also useful for the function of the heart and the nervous system. more...Its deficiency causes fatigue and weakness. It may cause depression, muscle cramps, hysteria, loss of appetite and beriberi. Diets high in carbohydrates increase its need. more...Some of the possible symptoms that may appear in the event of vitamin B1 deficiency are:
Beriberi, an illness that affects various systems of the body, such as: gastrointestinal, cardiological and peripheral nervous system. Advanced symptoms of deficiency are indigestion, constipation, headaches, insomnia, "heavy" feet and weakness in the legs, which is often accompanied by leg cramps. It serious deficiency causes the Korsakoff syndrome, which is characterized by memory loss, delusions, etc. pesonal check up... -
Content in mg/100 gr of food
more...Plums, dri. (prunes) 0,19 Raisins, seedless 0,13 Bananas (raw) 0,07 Grapes, red-green 0,07 Figs (raw) 0,05 Blueberies (raw) 0,04 Apricots (raw) 0,04 Oranges, all variet. 0,04 Raspberries (raw) 0,04 Papayas (raw) 0,03 Content in mg/100 gr of food
more...Mushrooms, portobella 0,47 Tomatoes, sun dried 0,38 Mushrooms, (boiled) 0,30 Spinach (raw) 0,19 Seaweed (Kelp) (raw) 0,15 Asparagus (raw) 0,14 Avocados, all varieties 0,13 Kale (raw) 0,13 Watercress (raw) 0,12 Broccoli, (boiled) 0,12 Content in mg/100 gr of food
more...Almonds 1,01 Pumkin/sq. seed 0,32 Sesame seeds 0,24 Sunflower s/kernel 0,24 Nuts, mixed 0,20 Flaxseed 0,16 Walnuts, English 0,15 Watermelon s/kern. 0,14 Sesame butter 0,12 (Riboflavin). It is useful for turning carbohydrates, fat and protein into energy. It is important for the growth of the body and the production of red blood cells. It is important for vision. more...Its deficiency may cause vision problems as well as cracks and sores around the lips and the nose. The use of contraceptive pills as well as intense exercise increase the need for this vitamin. Antioxidant. more...Some of the possible symptoms that may appear in the event of vitamin B2 deficiency are: Changes in eyes such as light hypersensitivity, tears, burning, itch, etc.
Cheilosis, small lesions on the mouth.
Cracks at the corners of the lips. Burning on the lips. Inflammed or purple tongue. Depression.
Dermatitis on the vulva.
pesonal check up... -
Content in mg/100 gr of food
more...Raisins, seedless 0,77 Melons, cantaloupe 0,73 Bananas (raw) 0,67 Apricots (raw) 0,60 Raspberries (raw) 0,60 Pineapple, all var. 0,50 Blueberies (raw) 0,42 Plums (raw) 0,42 Figs (raw) 0,40 Strawberries (raw) 0,39 Content in mg/100 gr of food
more...Mushrooms, portobella 5,95 Mushrooms, (boiled) 4,46 Tomatoes, sun dried 3,63 Avocados, all variet. 1,73 Peas, green, frozen 1,48 Potatoes, flesh (boil) 1,44 Parsley (raw) 1,31 Kale (raw) 1,00 Carrots (raw) 0,98 Asparagus (raw) 0,97 Content in mg/100 gr of food
more...Sunflower seed kernel 7,00 Sesame butter (Tahin) 5,64 Nuts, mixed 4,70 Sesame seeds 4,51 Watermelon seed k. 3,55 Almonds 3,38 Flaxseed 3,08 Pumkin and s.seed 1,74 Walnuts, English 1,12 (Niacin). It is important for turning carbohydrates, proteins and fat into energy. It helps retain the health of the skin. It helps the function of the digestive system and the nerves. more...It deficiency can cause diarrhea and sores in the mouth, and in extreme cases can lead to pellagra. An overdose may cause high blood sugar, uric acid, hot flashes, cardiac arrhythmia, ulcers and liver dysfunction. Useful for circulatory problems. It may possibly lower the serum cholesterol and triglycerides while it might raise HDL. more...Some of the possible symptoms that may appear in the event of vitamin B3 deficiency are: Pellagra (in serious deficiency), a disease characterized by diarrhea, dermatitis and dementia. Otherwise, apparent symptoms are seen only in alcoholics and malnutritioned persons. It also appears in persons that base their diet on corn, because Niacin in corn is not absorbed by the body unless the corn is marinated in a water and lime solution. pesonal check up... -
Content in mg/100 gr of food
more...Sunflower seed ker 7,00 Nuts, mixed 1,20 Flaxseed 0,98 Sesame butter 0,69 Walnuts, English 0,57 Almonds 0,47 Pumkin+squash seed 0,34 Watermelon seed ker 0,34 Sesame seeds 0,05 Content in mg/100 gr of food
more...Mushrooms, (boiled) 2,16 Mushrooms, portob. 1,60 Avocados, all variet. 1,39 Cauliflower (raw) 0,65 Seaweed (Kelp) 0,64 Garlic (raw) 0,60 Potatoes, flesh(boil) 0,52 Cauliflower, (boiled) 0,51 Tomatoes, sun dr. 0,48 Parsley (raw) 0,40 Content in mg/100 gr of food
more...Plums, dried (prunes) 0,42 Bananas (raw) 0,33 Raspberries (raw) 0,33 Figs (raw) 0,30 Cranberries (raw) 0,30 Grapefruit, all areas 0,28 Oranges, all variet. 0,25 Apricots (raw) 0,24 Watermelon (raw) 0,22 Papayas (raw) 0,22 (Pantothenic acid). Useful for the metabolism of foods, as well as the composition of hormones and "good cholesterol". It is needed in the production of red blood cells and the transmittal of nervous stimuli. Healthy function of adrenal glands. Possible help in joint inflammations. Possible reduction of cholesterol. more...Excessive presence of one vitamin of the B complex may cause deficiency of others. more...Some of the possible symptoms that may appear in the event of vitamin B5 deficiency are: The general symptoms from the deficiency of vitamins of the B complex. pesonal check up... -
Content in mg/100 gr of food
more...Bananas (raw) 0,37 Plums, dried (prun) 0,21 Raisins, seedless) 0,17 Figs (raw) 0,11 Pineapple, all var. 0,11 Grapes, (European) 0,09 Lemons, w/t peel 0,08 Melons, cantaloupe 0,07 Kiwi Fruit, fresh 0,06 Oranges, al varieties 0,06 Content in mg/100 gr of food
more...Garlic (raw) 1,24 Tomatoes, sun dr 0,32 Potatoes, flesh/b 0,30 Brussels sprouts 0,29 Kale (raw) 0,27 Avocados, all var. 0,25 Yan, (boiled) 0,23 Cauliflower (raw) 0,22 Broccoli, (boiled) 0,20 Spinach (raw) 0,20 Content in mg/100 gr of food
more...Sunflower seed kern 0,80 Sesame seeds 0,80 Walnuts, English 0,53 Flaxseed 0,47 Nuts, mixed 0,29 Pumkin-squash seed 0,22 Sesame butter (Tah) 0,15 Almonds 0,14 Watermelon seed ker 0,08 (Pyridoxine). It helps in breaking down proteins and making red blood cells. It helps in the good function of the nerves and the brain. It plays an important role in the creation of antibodies for the immune system. more...Its deficiency may cause anaemia, dizziness, nausea, short temper, spasms. An overdose may cause kidney damage. The need for vitamin B6 increases with a high intake of proteins. more...
Some of the possible symptoms that may appear in the event of vitamin B6 deficiency are: Dermatitis, especially around the nose, eyes, eyelids, skin behind the ears and mouth. Acne. Stomatitis, with sores and cracks around the mouth. Glossitis (tongue inflammation). Depression. Dizziness. Insomnia. Pins and needles sensation in arms and legs. pesonal check up... -
Content in mg/100 gr of food
more...Papayas (raw) 38 Oranges, all variet. 30 Kiwi Fruit fresh 25 Strawberries (raw) 24 Raspberries (raw) 21 Melons, cantaloupe 21 Bananas (raw) 20 Pineapple, all variet. 11 Grapefruit, all var. 10 Content in mg/100 gr of food
more...Spinach (raw) 194 Seaweed (Kelp) 180 Parsley (raw) 152 Lettuce, cos/romain 136 Turnip gr,(boiled) 21 Broccoli, (boiled) 108 Brussels spr, frozen 101 Avocados, all variet. 81 Beets (boiled) 80 Mustard gr, frozen 70 Content in mg/100 gr of food
more...Sunflower seed kern 237 Sesame butter (Tahini) 98 Walnuts, English 98 Sesame seeds 97 Pumkin+squash seed 58 Nuts, mixed, with pean 50 Almonds 50 Vitamin B9 (folic acid) helps the body produce red blood cells, as well as components of the nervous system. It is needed in the construction of DNA. It helps in the normal function of the brain, and is a vital component of bone marrow. more...It is proven that it reduces NTD risk by 50-70% during pregnancy. Before and during the pregnancy a woman must have enough folic acid, which is vital for normal cell growth and the growth of the embryo. more...Some of the possible symptoms that may appear in the event of vitamin B9 deficiency are: A form of anaemia where red blood cells are not formed regularly. Its symptoms are: Short temper. Weakness. Troubled sleep. Pale skin. Attention should be paid to distinguish it from the anaemia caused by B12 deficiency. pesonal check up... -
It exists in noteworthy quantities only in fish, poultry, meat or dairy. It is also an additive in certain products. more...It exists in noteworthy quantities only in fish, poultry, meat or dairy. It is also an additive in certain products. more...It exists in noteworthy quantities only in fish, poultry, meat or dairy. It is also an additive in certain products. more...It helps metabolize proteins, carbohydrates and fats. It helps produce red blood cells. It is important for the function of the nervous cells. Prevention and treatment of a type of anaemia. Possible use in depression and stress.
more...It deficiency may cause anaemia (especially in vegetarians and the elderly) and damage to nerves. more...Some of the possible symptoms that may appear in the event of vitamin B12 deficiency are: A form of anaeamia (it includes weight loss, weakness, psychological disorders). This form of anaemia is rather common, and it appears more frequently in alcoholics, the elderly and vegetarians (category with the most restrictions in their diet). Attention should be paid to recognize the anaemia from B12, so it is not confused with anaemia from folic acid (B9) deficiency pesonal check up... -
Content in mg/100 gr of food
more...Kiwi Fruit fresh 92,70 Papayas (raw) 61,60 Strawberries (raw) 58,80 Oranges, all var. 53,20 Lemons, w/t peel 53,00 Pineapple, all var. 47,80 Melons, cantaloupe 36,70 Grapefruit-all areas 34,40 Limes (raw) 29,10 Content in mg/100 gr of food
more...Parsley (raw) 133,00 Kale (raw) 120,00 Tomatoes, sun dr. 101,80 Broccoli, (boiled) 64,90 Cauliflower (raw) 46,40 Brussels spr(boiled) 45,70 Cauliflower,(boiled) 44,30 Watercress (raw) 43,00 Cabbage (raw) 36,60 Garlic (raw) 31,20 Content in mg/100 gr of food
more...Pumkin-squash seed ker 1,90 Sunflower seed kernels 1,40 Walnuts, English 1,30 Flaxseed 0,60 Mixed Nuts 0,40 Growth and repair of tissues. Antioxidant. Enhances the immune system. Stress increases the quantity required by the body. It might help prevent atheromatic plaque. Protection against infection. Required for the production of collagen and the absorption of iron and calcium. Usefull for healthy bones, teeth, gums, blood vessel walls, nerve function and healing of wounds. more...Its deficiency may cause muscular weakness, gum bleeding, easy bruising. In extreme cases in may cause scurvy. more...Some of the possible symptoms that may appear in the event of vitamin C deficiency are:
The classic disease from vitamin C deficiency is scurvy.
The first symptoms are: Weakness. Short temper. Joint and muscle pains. Weight loss. Gum bleeding. Loose teeth. Excessive fatigue. pesonal check up... -
Vitamin D is produced in the body after exposure to the sun. 10-15 minutes, 3 times a week are considered sufficient. more...Vitamin D is produced in the body after exposure to the sun. 10-15 minutes, 3 times a week are considered sufficient. more...Vitamin D is produced in the body after exposure to the sun. 10-15 minutes, 3 times a week are considered sufficient. more...Strengthens bones and teeth, because it helps the body absorb calcium and magnesium. It helps retain satisfactory levels of calcium and phosphorus in the blood. more...Its deficiency may cause rachitis in children, soft bones in adults, osteoporosis. An overdose may create calcium deposits in organs, fragile bones and kidney problems. more...Some of the possible symptoms that may appear in the event of vitamin D deficiency are: The classic deficiency illness is rachitis in children which presents itself through a delayed growth of teeth.
Bad bone formation and soft skull. In adults it present low levels of calcium in the blood.
softening of bones (restriction of metals contained in the bones), thinning of bones and easy breaking.
pesonal check up... -
Content in mg/100 gr of food
more...Kiwi Fruit fresh 1,46 Cranberries (raw) 1,20 Apricots (raw) 0,89 Raspberries (raw) 0,87 Papayas (raw) 0,73 Blueberies (raw) 0,57 Plums, dr(prunes) 0,43 Strawberries (raw) 0,29 Plums (raw) 0,26 Limes (raw) 0,22 Content in mg/100 gr of food
more...Avocados-all varieties 2,07 Spinach (raw) 2,03 Turnip greens-(boiled) 1,88 Olives, ripe, canned 1,65 Broccoli, (boiled) 1,45 Mustard greens, froz 1,35 Asparagus (raw) 1,13 Watercress (raw) 1,00 Seaweed (Kelp) (raw) 0,87 Parsley (raw) 0,75 Content in mg/100 gr of food
more... more...Almonds 26,22 Sunflower seed kern 26,10 Olive, oil 14,35 Walnuts, English 0,70 Flaxseed 0,31 Sesame seeds (whole) 0,25 Vitamin E is an antioxidant that defends cells against damage from free radicals, protecting the tissues of the body from the damages of oxidation. It is important for the health of red blood cells and the utilization of Vitamin K. more...Deficiencies are rare. It may be seen in premature babies or low weight babies, or children that do not absorb fats correctly. It creates anomalies in the nerves. It is used to reduce wrinkles and helps small wounds to heal without leaving scars. more...Some of the possible symptoms that may appear in the event of vitamin E deficiency are: Anaemia (from premature aging and death of red blood cells). Neurological disorders, such as difficulty in walking. Fragile hair vessels. Premature infants, with vitamin E deficiency, may suffer from problems in the retina. It is hypothesized that small continuous deficiencies may be related to aging, cardiac problems, etc pesonal check up... -
Content in mg/100 gr of food
more...Plums, dried.(prune) 59,50 Kiwi Fruit fresh 40,30 Blueberies (raw) 19,30 Grapes, (European) 14,60 Raspberries (raw) 7,80 Plums (raw) 6,40 Cranberries (raw) 5,10 Figs (raw) 4,70 Pears (raw) 4,50 Raisins, seedless 3,50 Content in mg/100 gr of food
more...Parsley (raw) 1640,00 Kale (raw) 817,00 Spinach (raw) 482,90 Turnip gr.(boiled) 367,60 Mustard gr., froz. 335,10 Watercress (raw) 250,00 Brussels sprouts 193,50 Broccoli, cooked 141,10 Lettuce, cos/rom. 102,50 Cabbage (raw) 76,00 Content in mg/100 gr of food
more...Olive, oil 60,20 Pumkin-squash 51,40 Flaxseed 4,30 Walnuts, English 2,70 Sunflower seed 2,70 Vitamin K is fat-soluble. It plays an important role in blood coagulation. It regulates calcium levels in the blood and activates at least 3 proteins involved in the health of the bones. more...Its deficiency may cause deficient (inadequate) coagulation of the blood. An overdose may cause jaundice in children. more...Some of the possible symptoms that may appear in the event of vitamin B1 deficiency are: Any deficiencies are related to its major role in blood coagulation. Its relationship with osteoporosis and bone breaking was hypothesized recently and is current examined. pesonal check up...