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Top 10 Foods Highest in...
Vitamin A:
#1: Sweet Potato (Cooked)
#2: Carrots (Cooked)
#3: Dark Leafy Greens (Kale, Cooked)
#4: Squash (Butternut, Cooked)
#5: Cos or Romaine Lettuce
#6: Dried Apricots
#7:Cantaloupe Melon
#8: Sweet Red Peppers
#9: Tuna Fish (Bluefin, Cooked)
#10: Tropical Fruit (Mango)
Beta Carotene:
#1: Sweet Potato (Baked)
#2: Carrots (Cooked)
#3: Dark Green Leafy Vegetables (Spinach, Cooked)
#4: Cos or Romaine Lettuce
#5: Squash (Butternut Cooked)
#6: Cantaloupe Melon
#7: Sweet Red Peppers
#8: Dried Apricots
#9: Peas (Cooked)
#10: Broccoli (Cooked)
Vitamin B1:
#1: Fish (Trout)
#2: Pork (Lean)
#3: Nuts (Macadamia)
#4: Seeds (Sunflower)
#5: Bread (Wheat)
#6: Green Peas
#7: Squash (Acorn)
#8: Asparagus (Cooked)
#9: Dry Roasted Soy Beans (Edamame)
#10: Beans (Navy)
Vitamin B2:
#1: Cheese (Gjetost)
#2: Almonds
#3: Beef & Lamb (Lean Steak)
#4: Oily Fish (Mackerel)
#5: Egg (Hard Boiled)
#6: Pork (Sirloin)
#7: Mushrooms (Raw Brown Italian)
#8: Sesame Seeds
#9: Seafood (Squid)
#10: Spinach
Vitamin B3:
#1: Fish (Cooked Yellowfin Tuna)
#2: Chicken & Turkey (Cooked Chicken Breast)
#3: Pork (Cooked Lean Chop)
#4: Liver (Cooked Lamb Liver)
#5: Peanuts (Oil Roasted)
#6: Beef (Cooked Lean Rib)
#7: Mushrooms (Grilled Portobello)
#8: Green Peas (Fresh)
#9: Sunflower Seeds
#10: Avocado
Vitamin B5:
#1: Mushrooms (Shiitake, Cooked)
#2: Cheese (Gjetost)
#3: Oily Fish (Trout, Cooked)
#4: Avocados
#5: Eggs
#6: Lean Pork (Sirloin, Cooked)
#7: Beef & Veal (Veal Shoulder, Cooked)
#8: Chicken & Turkey (Chicken Drumstick, Cooked)
#9: Sunflower Seeds
#10: Sweet Potato (Baked)
Vitamin B6:
#1: Sunflower Seeds
#2: Pistachio Nuts
#3: Fish (Tuna, Cooked)
#4: Turkey & Chicken (Turkey, Light Meat, Cooked)
#5: Lean Pork (Sirloin, Cooked)
#6: Dried Fruit (Prunes)
#7: Lean Beef (Rib, Cooked)
#8: Bananas
#9: Avocadoes
#10: Spinach (Cooked)
Vitamin B9:
#1: Beans (Black Eyed Peas - Cooked)
#2: Lentils (Cooked)
#3: Spinach (Raw)
#4: Asparagus (Cooked)
#5: Lettuce (Cos or Romaine)
#6: Avocado
#7: Broccoli (Cooked)
#8: Tropical Fruits (Mango)
#9: Oranges
#10: Bread (Wheat Bread)
Vitamin B12:
#1: Shellfish (Cooked Clams)
#2: Liver (Beef)
#3: Fish (Mackerel)
#4: Crustaceans (Crab)
#5: Fortified Soy Products (Silken Tofu)
#6: Fortified Cereals (All Bran)
#7: Red Meat (Beef)
#8: Low Fat Dairy (Skim Milk)
#9: Cheese (Swiss)
#10: Eggs (Chicken’s)
Vitamin C:
#1: Peppers (Yellow Bell Peppers)
#2: Guavas
#3: Dark Green Leafy Vegetables (Kale)
#4: Kiwifruit (Green)
#5: Broccoli
#6: Berries (Strawberries)
#7: Citrus Fruits (Oranges)
#8: Tomatoes (Cooked)
#9: Peas (Mange Tout)
#10: Papaya
Vitamin D:
#1: Cod Liver Oil
#2: Oily Fish (Trout, cooked)
#3: Mushrooms (Portabello)
#4: Fortified Cereals (Whole Grain Total)
#5: Tofu (Firm, Lite)
#6: Caviar
#7: Dairy Products (Queso Fresco)
#8: Pork (Extra Lean Ham)
#9: Eggs (Hard Boiled)
#10: Dairy Alternatives (Plain Soy Yogurt)
Vitamin E:
#1: Tofu (Light, Silken)
#2: Spinach (Cooked)
#3: Nuts (Almonds)
#4: Sunflower Seeds (Roasted)
#5: Avocados
#6: Shellfish (Shrimp)
#7: Fish (Rainbow Trout)
#8: Plant Oils (Olive Oil)
#9: Broccoli (Cooked)
#10: Squash & Pumpkin (Cooked Butternut Squash)
Vitamin K:
#1: Herbs (Dried Basil)
#2: Green Leafy Vegetables (Kale, cooked)
#3: Salad Vegetables (Spring Onions/Scallions)
#4: Brassica Vegetables (Brussels Sprouts, cooked)
#5: Chili Powder & Hot Spices (Chili Powder)
#6: Asparagus, Fennel, Leeks & Okra (Asparagus, cooked)
#7: Pickles (Cucumber, Sweet) #8: Soybeans (Cooked)
#9: Olive Oil
#10: Dried Fruit (Prunes)
Lycopene:
#1: Guavas
#2: Watermelon
#3: Tomatoes (Cooked)
#4: Papaya
#5: Grapefruit
#6: Sweet Red Peppers (Cooked)
#7: Asparagus (Cooked)
#8: Red (Purple) Cabbage
#9: Mango
#10: Carrots
Calcium:
#1: Dark Leafy Greens (Watercress)
#2: Low Fat Cheese (Mozzarella Nonfat)
#3: Low Fat Milk & Yogurt (Nonfat Milk)
#4: Chinese Cabbage (Pak Choi, Bok Choy)
#5: Fortified Soy Products (Tofu)
#6: Okra (Cooked)
#7: Broccoli
#8: Green Snap Beans
#9: Almonds
#10: Fish Canned (Sardines, in Oil, with Bones)
Iron:
#1: Squash and Pumpkin Seeds
#2: Liver (Chicken)
#3: Seafood (Oysters, Mussels, Clams)
#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)#5: Beef and Lamb (Lean Chuck Roast)
#6: Beans and Pulses (White Beans, Lentils)
#7: Whole Grains, Fortified Cereals, and Bran
#8: Dark Leafy Greens (Spinach, Swiss Chard)
#9: Dark Chocolate and Cocoa Powder
#10: Tofu
Potassium:
#1: White Beans
#2: Dark Leafy Greens (Spinach)
#3: Baked Potatoes (With Skin)
#4: Dried Apricots
#5: Baked Acorn Squash
#6: Yogurt (Plain, Skim/Non-Fat)
#7: Fish (Salmon)
#8: Avocados
#9: Mushrooms (White)
#10: Bananas
Magnesium:
#1: Dark Leafy Greens (Raw Spinach)
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
#3: Fish (Mackerel)
#4: Beans and Lentils (Soy Beans)
#5: Whole Grains (Brown Rice)
#6: Avocados
#7: Low-Fat Dairy (Plain Non Fat Yogurt)
#8: Bananas
#9: Dried Fruit (Figs)
#10: Dark Chocolate
Zinc:
#1: Seafood (Cooked Oysters)
#2: Beef and Lamb (Cooked Lean Beef Shortribs)
#3: Wheat Germ (Toasted)
#4: Spinach
#5: Pumpkin and Squash Seeds
#6: Nuts (Cashews)
#7: Cocoa and Chocolate (Cocoa Powder)
#8: Pork & Chicken (Cooked Lean Pork Shoulder)
#9: Beans (Cooked Mung Beans)
#10: Mushrooms (Cooked White Mushrooms)
Selenium:
#1: Brazil Nuts
#2: Seafood (Oysters - Cooked)
#3: Fish (Tuna - Cooked)
#4: Whole-Wheat Bread
#5: Seeds (Sunflower)
#6: Pork (Lean Tenderloin - Cooked)
#7: Beef & Lamb (Lean Beef Steak - Cooked)
#8: Chicken and Turkey (Turkey, Back or Leg Meat Cooked)
#9: Mushrooms (Crimini)
#10: Whole Grains (Rye)
Fiber:
#1: Bran (Corn)
#2: Cauliflower & Broccoli (Raw Cauliflower)
#3: Cabbage (Raw Savoy)
#4: Berries (Raspberries)
#5: Leafy Greens (Cos or Romaine Lettuce)
#6: Celery
#7: Squash (Baked Winter Hubbard)
#8: Beans (Kidney)
#9: Mushrooms (Cooked White Mushrooms)
#10: Oranges (All Varieties)
Omega 3:
#1: Flaxseed Oil (Cold Pressed)
#2: Fish Oil (Salmon)
#3: Chia Seeds
#4: Walnuts & Walnut Oil (Walnuts)
#5: Fish Roe (Caviar)
#6: Cured & Canned Fish (Smoked Salmon)
#7: Oily Fish (Mackerel)
#8: Seafood (Oysters)
#9: Soybeans (Roasted)
#10: Spinach (Cooked, Boiled)
Protein;
#1: Fish (Tuna, Salmon, Halibut)
#2: Lean Chicken (Chicken Breast)
#3: Cheese (Non-fat Mozzarella)
#4: Lean Beef and Veal (Low Fat)
#5: Pork Loin (Chops)
#6: Tofu
#7: Yogurt, Milk, and
Soymilk
#8: Beans (Mature Soy Beans)
#9: Eggs (Especially Egg Whites)
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
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