Diseases

Vitamins in food

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A well-balanced diet is important to staying healthy and performing well. The adequate intake of minerals and vitamins in food can be a good way to avoid malnutrition. What vitamins are in there and how to best prepare the food in question, read here.

Vitamins in food: why do you need them?

Vitamins are nothing but tiny molecules, of which in most cases even the smallest amounts (μg to mg) are sufficient to develop great effects in the body. Physicians distinguish fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B, C). There are 13 vitamins in total - "Vitamin B" is a group of eight different vitamins.

Vitamins are involved in all metabolic processes, but the body can not produce them, except for vitamin D. In other words, to stay healthy and efficient, we need to absorb vitamins via food. Since isolated vitamins, such as pills and powders, do not have the same effect as the natural variants, it is recommended that you cover your needs with a balanced diet.

Vitamins in food: which are where in it?

The German Society for Nutrition (DGE) recommends the rule of thumb "Five a day" for a healthy diet. This means that one should consume five portions of fruit and vegetables every day (one serving equals about one hand full). This provides the body with many necessary vitamins (and other important nutrients). But there are also vitamins in other products such as fish, cereal products or meat.

vegetablesVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
aubergine70,030,040,040,60,085
cauliflower20,10,10,110,60,269
broccoli1460,60,10,21,10,28115
Lamb's lettuce6630,60,070,080,40,2535
Kale11471,70,10,22,10,25105
cucumbers       
Cucumber salad650,10,020,030,20,048
Salt and dill pickle410,1traces0,020,10,022
ginger100,020,040,70,165
carrots17000,50,070,050,60,37
potatoes       
Raw potato10,050,10,051,20,317
Potato Chips106,10,220,13,40,898
pumpkin1281,10,050,070,50,112
paprika1802,50,050,040,30,23120
Plize       
oyster mushroom000,190,29100,09traces
mushrooms20,10,10,454,70,064
chanterelle2170,10,020,236,50,046
radish3,8traces0,040,040,20,0627
Brussels sprouts940,60,130,130,70,3112
Beetroot20,050,030,040,20,0510
salad       
Chicory5720,10,050,030,20,0510
Chinese cabbage710,240,030,040,40,1226
sauerkraut30,20,030,050,20,220
celery00,20,040,070,850,097
asparagustraces2,10,110,1110,0620
spinach7951,40,10,20,60,251
tomatoes       
fresh tomato1140,80,060,040,50,125
canned tomatoes810,50,060,030,70,0617
zucchini370,50,20,090,40,1216
        
fruitVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
pineapple100,10,080,030,20,0820
Apple60,50,040,030,30,112
avocado121,30,080,151,10,513
Banana (s)8,50,30,050,060,70,3711
pear20,40,030,040,20,025
Dates, dried250,20,040,0920,132
Strawberry (n)30,10,030,060,60,0662
figs80,50,050,050,40,13
pomegranate70,20,050,020,30,117
blueberries5,72,70,020,020,40,0622
raspberries40,90,030,070,30,0825
Redcurrants, red4,20,70,040,030,20,0536
Kaki fruit2660,80,020,020,30,0516
Cherries, sweet60,10,040,040,30,0515
kiwi70,50,020,050,40,0246
mango20510,050,040,70,1337
papaya1600,70,030,040,30,0380
passion fruit1080,40,020,12,10,420
Physalis00,50,060.042,580,0528
Grapes10,70,050,030,30,074
watermelon380,10,050,050,20,076
lemon0,60,40,050,020,20,0653
plums650,80,070,040,40,055
        
Milk & dairy productsVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
buttermilk9traces0,030,160,10,041
Crème fraiche, 40% fatK. A.1,10,030,11traces0,011
H-milk, low fat, 1.5%13traces0,040,180,10,052
Yogurt, cow's milk, low fat, 1.5%13traces0,030,180,10,051
Cocoa drink (skimmed milk)K. A.K. A.0,040,180,10,051
Kefir, 3.5% fat310,10,030,180,10,051
Cow's milk 3.5% fat310,10,040,180,10,052
milk pudding30traces0,030,140,10,042
        
meatVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
knuckle60,40,320,193,30,450
Minced meat (half beef / half pig)5K. A.0,40,154K. A.K. A.
Hare00,50,090,06Jan. 080,3K. A.
lamb chop00,60,130,184,30,330
Liver, beef180000,70,32,913,60,7131
Venison0K. A.K. A.0,25K. A.K. A.0
beef200,50,10,134,60,50
pork chop90,60,80,194,30,50
Pork schnitzel (topping)60,70,80,194,30,390
sausage       
Bierschinken0K. A.0,310,183,8K. A.0
Bratwurst, pork40,30,280,223,20,390
Gelbwurst20,30,490,122,30,250
cooked ham00,30,610,263,50,36K. A.
Liver cheese / meat cheese30,30,050,152,40,324
Liver sausage, coarse83000,30,20,923,6K. A.K. A.
Munich white sausage120,30,040,132,40,280
salamitraces0,10,180,22,60,330
Ham, smoked40,30,880,236,90,510
poultry       
duck5100,30,23,50,337
goose65K. A.0,120,266,40,58K. A.
chicken2600,30,060,178,80,350
turkey132,50,10,1810,50,460
Fish and seafood       
shrimp240,050,032,40,132
halibut320,90,080,075,90,42traces
herring381,50,040,223,80,45traces
cod710,060,052,30,22
salmon150,90,180,167,20,981
mussel540,80,160,221,60,083
Matjeshering462,20,040,223,50,282
coalfish60,40,090,3540,29traces
tuna4501,20,160,168,50,46traces
Octopus102,40,070,052,60,395
pike-perch11,50,160,252,30,251
        
GrainVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
Amaranth31,40,80,191,10,40
Buckwheat, whole meal02,10,580,152,90,580
Green kernel (spelled), grain00,30,30,11,50,30
oatmeal01,20,550,1510,160
millet00,40,430,111,80,520
Corn, grain18520,360,21,50,40
Popcorn802,90,30,121,20,220
quinoa31,40,170,110,50,440
Rice, polished, raw00,30,440,033,50,40
wild rice010,40,091,30,650
        
Fats & oilsVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
Butter (sweet and sour cream)6532,20,010,02traces0,01traces
Pumpkin seed oilK. A.4K. A.K. A.K. A.K. A.0
linseed oilK. A.5,2K. A.K. A.K. A.K. A.0
Margarine (plants)60813,6tracestracestracesK. A.traces
olive oil12013,200000
rapeseed oil55030K. A.K. A.K. A.K. A.0
lard01,5000K. A.0
Sunflower oil4500K. A.K. A.K. A.0
        
Nuts & seedsVitamins in food per 100 g 
 A / ugU / mgB1 / mgB2 / mgNiacin / mgB6 / mgC / mg
cashews100,80,630,251,80,420
Chia seeds160,50,620,178,8K. A.2
Peanut kernels, roasted110100,250,1414,30,40
hazelnuts526,60,40,21,40,313
pumpkin seeds3840,220,327,80,9traces
Linseed, unpeeled01,30,170,161,40,21
macadamia nuts01,50,280,121,50,280
Almonds, sweet2325,20,220,64,10,160
pine nuts813,71,30,234,50,112
Sunflower seeds, peeled321,81,90,144,10,60
Walnut kernels10
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