In the table is provided the difference of content of vitamins and minerals in animal and plant food. There are elements that are contained only in animal foods, but generally, plant foods richer in vitamins and minerals.
The table does not specify the proportion of the content of vitamins and minerals in certain products since it is not constant and depends on a huge number of factors.
The table is not a complete list of products containing these vitamins or minerals.
It is important to remember that these products may completely lose vitamins and minerals as a result of chemical, mechanical, thermal treatment or long-term storage. The carbohydrates that come from processed plant fragments that do not contain fiber (eg, sugar) - often referred to as refined - may actually harm health. Cellular tissue is taken from the cell walls of plants, solid vegetable skins and etc. It does not provide energy because we cannot digest it or absorb, but nevertheless, it is a very important part of our diet. Cellulose is found only in plants, usually in whole, because when mechanical or chemical processing it destroy cellular tissue during production. Berry (even frozen) and refined juice from it, there are two fundamentally different products. In industrial juice production - pear juice produced from apple puree with the addition of dye, thickener, sweetener, etc. More than half of the average diet is composed of so-called ultra-processed foods. And these foods make up 90 percent of the excess sugar calories that Americans consume, the researchers reported. Ultra-processed foods are concoctions of several ingredients, including salt, sugar , oils and fats. They also contain chemicals not generally used in cooking, such as flavorings, emulsifiers and other additives designed to mimic real foods. Ultra-processed foods are chemically designed by the food companies to induce cravings for those foods, and sugar, fat and sodium are a big part of those formulas.
Other information and description of properties and the combination of products can be found at Project - a list of "Basic food", The project - "Basic menu", Nutrition, Diets. Preamble., About slimness and health
| Vitamins Elements | Vegetable products | Products of animal origin |
| A | parsley carrots citrus dried apricots (dried apricots) dates | butter, cheese, eggs liver fish oil cheese |
| C | buckthorn Blackcurrant pepper (green) parsley, dill rosehips broccoli cabbage kiwi horseradish | |
| Beta-carotene | parsley carrots spinach spring greens melon tomatoes asparagus broccoli apricots | |
| D* | White mushrooms | eggs milk fish oil cod liver fatty fish butter, sour cream cheese |
| E | corn oil, sunflower oil olive peas buckthorn oil nuts, grains and legumes corn seedlings vegetables | |
| K | green leafy vegetables are spinach, brussels cabbage and cauliflower cereals from whole grains | |
| B 1 | dried brewer's yeast wheat germ oats, nuts (hazelnuts) soybean seeds pea beans, oat groats, buckwheat wheat of bread with bran | pork |
| B 2 | Yeast extract is wheat germ wheat bran soybeans, broccoli green peas, wheat bread eggplant walnuts | liver, egg yolk cheese |
| PP | nuts, green vegetables cereals whole grain yeast | meat including chicken liver, fish milk cheese |
| B 5 | yeast fungus beans rice | liver, organ meats |
| B 6 | germ and bran of wheat green leafy vegetables oatmeal walnuts, buckwheat barley and barley grits raisins pumpkin hazelnut cheese potatoes | liver meat fish eggs milk |
| B 9 | nuts, green leafy vegetables beans wheat germ bananas oranges | eggs, meat offal |
| B 12 | yeast seaweed | kidney liver caviar eggs milk curd cheese meat fish |
| H | egg yolk kidneys liver | |
| Ca Calcium* | cauliflower and cabbage broccoli, nuts (walnuts hazelnuts) asparagus spinach wheat germ and bran | milk and milk products |
| Chlorine Cl | salt rye bread bananas cabbage celery parsley | milk |
| Co Cobalt | nuts (hazelnuts walnuts) cocoa beans and peas, garlic, parsley, beet salad raspberry black currant red pepper buckwheat and millet rice strawberries and strawberry | beef liver, milk meat (pork), beef kidney river fish eggs |
| Cr Chromium | brewer's yeast, wheat sprouts peas beans whole grains black pepper leaves melissa tomatoes oatmeal lettuce mushrooms | liver liver meat cheese eggs |
| Cu Copper | cucumber nuts cocoa brewer's yeast hips chocolate wheat bran, wheat germ walnut green beans mushrooms Buckwheat strawberry gooseberry food grains | liver cheese meat mussel seafood |
| F Fluoride | tea soybean hazelnuts | sea ??fish, smoked herring, mackerel, salmon, and any food |
| Fe Iron | Blueberry oatmeal beans peas and buckwheat beans mushrooms products wholemeal dried mushrooms peaches apricots rye parsley potatoes Helichrysum Italian lagochilus inebrians lobelia inflated madder dyeing Georgian rapontikum carthamoides cyanosis blue uliginose | liver and kidney of beef cattle chicken egg eggs meat cheese |
| I Iodine | seaweed buckwheat millet potato feijoa persimmon algae | sea ??fish fish fat dairy products egg oyster entrails of animals |
| Ge Germanium | garlic | |
| K Potassium | dried beans potato yeast | |
| Li | jam from berries roses | kidney liver milt brains |
| Magnesium Mg | kelp mainly kelp wheat bran, pumpkin seed sunflower halva tahini almond paste tahini watermelon chocolate bitter cocoa dulse seaweed hazelnut soy products wholemeal nuts legumes green vegetables rice, pearl barley beans in any form prunes almond nuts dark green vegetables bananas | |
| Molybdenum Mo | beans and peas, dark green leafy vegetables legumes cereals | kidney liver |
| Mn Manganese | green leafy vegetables beans peas buckwheat nuts especially peanuts unrefined grains (brown rice, wild rice), wheat flour and bran, rye tea nuts cereal grain legumes, leafy vegetables soy proteins | liver |
| Na Sodium | salt potatoes green corn olives | |
| Ni Nickel | Kidney brains liver | |
| S Sulphur | gooseberries grapes apples cabbage onion rye barley, peas, buckwheat wheat soy asparagus | |
| Se Selenium | garlic mushrooms seedlings nuts grapes porcini mushrooms | lard innards fish meat animal milk |
| Phosphorus P | beans, cauliflower, celery, dates, figs mushrooms peanuts peas | milk dairy products meat fish hard cheese |
| V Vanadium | pumpkin seeds Chlorella kava-kava | |
| Zinc Zn | grain cereal grain legumes nuts, buckwheat and oatmeal bananas pumpkin seeds | meat offal fish eggs dairy products firm cheeses |
| Vitamin D. The Institute of Medicine, a nonprofit organization that gives expert advice on health, recommends that adults age 19 to 70 get 600 IU a day. If you're older than 70, you need 800 IU a day. There is an opinion that if twice a week to give 5-30 minutes of midday sun (from 10:00 to 15:00) shine on the hands and feet, you make up the body's need for vitamin D. (Holick M. F. Vitamin D deficiency // New England Journal of Medicine, 2007. Vol. 357. Pp. 266–281.) Obesity is correlated with a low level of vitamin D in the body. It is stored in the adipose tissue, and if fat cells too much, so it less active vitamin D, it will be delayed in fat. Therefore, it is necessary to maintain a healthy body weight. (Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Press, 2011.) |
| Calcium For calcium, the amount you need depends on your age and sex. All adults 19-50: 1,000 milligrams Adult men 51-70: 1,000 milligrams Adult women 51-70: 1,200 milligrams All adults 71 and older: 1,200 milligrams Pregnant/breastfeeding women: 1,000 milligrams Pregnant teens: 1,300 milligrams |