Vitamin- und Mineralstoffquellen

Which foods provide the substances that are so important for growth and well-being? The following table provides an overview of all the important vitamins and minerals and where they are contained.

Vitamins
Vitamin A	A healthy diet includes: - carrots - spinach - curly kale - broccoli - lamb's lettuce - other intensely coloured green vegetables. Be careful! As liver can contain very high amounts of vitamin A, pregnant women should avoid eating liver in the first trimester!
Vitamin B1	Muscle meat, especially pork Wholemeal products (e.g. buckwheat, spelt, wheat, oat flakes) Pulses such as peas Sunflower seeds, peanuts and pine nuts
Niacin	Fish (anchovies, salmon, mackerel) Mung beans (particularly sensitive persons should only eat sprouts well heated) Peanuts lean meat some mushrooms
Vitamin B6	Chicken and pork also Some vegetables, such as cabbage, lentils, soya beans, lamb's lettuce and green beans, are recommended. potatoes Bananas Wholemeal products and soya beans
Folat (folic acid)	Vegetables, especially green vegetables, such as: - Salad - spinach - Fennel - broccoli – diverse Kohlarten Tomatoes Pulses (e.g. lentils, beans, peas, chickpeas) Fruit (e.g. strawberries, raspberries, oranges, bananas) Wholemeal products (bread, pastries, muesli, wholemeal pasta, etc.) It is better to eat wholemeal products that are finely ground because they are better tolerated. Nuts potatoes 3 eggs Dairy products (e.g. mozzarella)
Vitamin B12	Muscle meat also 3 eggs Milk and cheese
Vitamin C	Fruit and vegetables and juices and smoothies made from them Sea buckthorn berries (juice), sweet peppers, blackcurrants, parsley Citrus fruits, potatoes, cabbage, spinach, tomatoes
Vitamin E	Wheat germ, sunflower, maize germ, rapeseed oil Hazelnuts

Minerals
Calcium	Milk and dairy products Some vegetables (e.g. broccoli, kale, rocket) Mineral water (more than 150 mg calcium per litre) some nuts (e.g. hazelnuts, Brazil nuts)
Phosphorus	Phosphorus is found in almost all foods. Due to the abundant intake of phosphorus through food, a phosphorus deficiency is not known.
Magnesium	Wholemeal cereal products Milk and dairy products Poultry also potatoes Many types of vegetables Soya beans Soft fruit, oranges, bananas Mineral water (more than 50 mg magnesium per litre)
Iron	Wholemeal cereal products (e.g. bread) Pulses (e.g. peas, lentils, beans) Vegetables (e.g. green leafy vegetables) Meat and sausage products
Iodine	Marine fish and other maritime products Milk and eggs (with appropriate feeding of the animals) Iodised table salt
Zinc	Beef meat, pork meat, poultry 3 eggs Milk, cheese Wholemeal wheat