In what food are all vitamins included

8 vitamin-rich foods from all over the world

Eat yourself fit: The body depends on the fact that it receives sufficient vitamins "from the outside", i.e. through diet. He cannot produce all of the small all-rounders himself. So it is important to stock up on carrots and the like. The following 8 foods guarantee every cell vitamins without end:

1. Ruler in the realm of vitamin C: sea buckthorn

You can pack lemons and oranges: Sea buckthorn contains almost ten times as much vitamin C as citrus fruits. 50 milliliters of sea buckthorn juice already provide the complete daily requirement of an adult: The juice contains around 130 milligrams of vitamin C. What a healthy bomb! Sea buckthorn also provides the body with provitamin A, various B vitamins and vitamin E. By the way, contrary to all rumors, rose hips and acerola cherries are better suppliers of vitamin C than all citrus fruits!

2. Snackers and fitness guarantors: carrots

It is not for nothing that babies get carrot puree as one of the first porridges. The roots are ideal for supplying the body with vitamin A. 100 grams already contain one milligram of provitamin A and cover half the daily needs of an adult. The vitamin is important for eyesight, it intercepts free radicals in the body and prevents them from damaging our cells. By the way: don't be surprised if the bartender puts a dash of oil on a fresh carrot juice! Since vitamin A is one of the fat-soluble vitamins, it can only be used by the body in connection with fat.

3. Olé, olé, bring the oil!

Oil makes you fat? Nonsense! Oil makes you healthy - at least when it comes to valuable rapeseed, sunflower, safflower or wheat germ oil. Liquid gold is an important supplier of vitamin E. The antioxidants render free radicals harmless in the body and thus protect body cells and our DNA. Of the oils mentioned, rapeseed oil provides the least amount of vitamin E, but it does contain polyunsaturated omega-3 and omega-6 fatty acids. It also contains many simple unsaturated fats that can lower cholesterol levels.

4. The rose in the vegetable garden: broccoli

Broccoli florets for everyone! The vegetables are particularly rich in vitamin K - just 100 grams can cover the daily requirement of an adult. Broccoli also contains vitamin C, pantothenic and folic acid. Other green vegetable colleagues such as Brussels sprouts or peas also provide a lot of vitamin K - a reason for a good appetite, and not just visually.

5. Green winter: kale

Outside snow, inside cabbage: Another green fit-maker! Kale is especially popular in winter. And that's a good thing, as the vegetables provide numerous important substances that can protect us, especially in the cold season. Cabbage is one of the most nutritious of its kind: Above all, vitamin K, provitamin A, B vitamins and vitamin E are contained in kale. 100 grams are already enough to meet an adult's daily vitamin C requirement.

6. The best of the grain: black bread and Co.

Sunday morning and there is no more white bread at the bakery? No problem, whole grain products are much healthier anyway! But why actually? White flour does not contain any surface layers of the grain and no wheat germ. But they are rich in B vitamins and vitamin E: 50 grams of wheat germ provide around 12 milligrams of vitamin E and cover the daily requirement of an adult. Whole grain products contain all parts of the grain and therefore provide our body with important nutrients. Incidentally, a teaspoon full of wheat germ also tastes particularly delicious in the morning muesli!

7. Enjoyment in moderation: meat

Stay away from the meat? No way! True, it doesn't just contain the bad guys cholesterol and saturated fat. But meat is also a damn good supplier of vitamins: Beef, for example, contains many B vitamins, especially vitamin B12. Just 100 grams of beef provide five micrograms of vitamin B12 and thus cover the daily requirement of an adult. However, EATSMARTER recommends eating meat in moderation: It doesn't have to be more than 600 grams per week, preferably fillet or lean muscle meat.

8. Meatless dinner: salmon for everyone

Salmon, trout and the like offer a real alternative. The dandruff friends convince primarily with their high content of valuable omega-3 fatty acids. Salmon, in particular, is an excellent supplier of vitamins: Rich in vitamin B6, the tender red fish contains niacin, pantothenic acid and vitamin B12. Once a week he or a fishy colleague - for example mackerel or herring - should land on the plate.