Nutritional Value of Different Foods

NUTRITIONAL VALUE
OF
INDIVIDUAL FOODS & FOOD GROUPS

Foods contain a wide array of nutrients and the following shows the predominant foods containing particular vitamins and minerals. The values are per 100 grams edible portion.

VITAMIN A Liver (lamb) 50,500 iu
Liver (calf) 22,500
Peppers (red chilli) 21,600
Carrrots 11,000
Apricots (dried) 10,900
Kale 8,900
Other good sources: egg yolk, whole milk, yellow, orange & dark green veg. & fruit

Vitamin A from animal source foods occurs mostly as active, preformed vitamin A (retinol), while that from vegetable source occurs as pro-vitamin A (beta-carotene and other carotenoids) which must be converted to active vitamin A by the body to be utilised. The efficiency of conversion varies among individuals, however, beta-carotene is converted more efficiently than other carotenoids. Green and deep yellow vegetables as well as deep yellow fruits are highest in beta-carotene.

CAROTENOIDS {carotenes, xanthophylls, lycopenes} (best source)
Yellow and dark green veg. (e.g. pumpkin, sweet potato, broccoli, kale)
Orange fruits (e.g. papaya, peaches, apricots)
Watermelon
Cherries

VITAMIN D Sardines (canned) 500iu
Salmon
Tuna 350
Sunflower seeds 90
Eggs 50
Mushrooms 40
Other good sources: sunlight, cod-liver oil, butter, herring

VITAMIN E (best source) Safflower oil
Whole grains
Wheat germ
Egg yolk
Vegetable oils
Dark green leafy veg.
Soya beans
Brussels sprouts

VITAMIN K Turnip greens 650 mcg
Broccoli 200
Lettuce 129
Cabbage 125
Beef liver 92
Spinach 89
Other good sources: egg yolks, parsley, kale, legumes, alfalfa, kelp

THIAMIN (B1) Yeast (brewer’s) 15.61 mg
Yeast (torula) 14.01
Wheat germ 2.01
Sunflower seeds 1.96
Pine nuts 1.28
Peanuts (with skins)1.14
Other good sources: beef, cooked dried beans and peas, oats, rice husks

RIBOFLAVIN (B2) Yeast (torula) 5.06 mg
Yeast (brewer’s) 4.28
Liver (lamb) 3.28
Almonds 0.92
Wheat Germ 0.68
Wild rice 0.63
Other good sources: milk products, tuna, salmon, leafy green veg.

NIACIN (B3) Yeast (torula) 44.4 mg
Yeast (brewer’s) 37.9
Rice Bran 29.8
Wheat Bran 21.0
Peanuts (with skin) 17.2
Liver (lamb) 16.9
Other good sources: poultry, legumes, eggs, organ meats, milk, kidney, avocados

PANTOTHENIC ACID (B5)Yeast (brewer’s) 12.0 mg
Yeast (torula) 11.0
Liver (calf) 8.0
Peanuts 2.8
Mushrooms 2.2
Soybean flour 2.0
Other good sources: fish, organ meats, eggs, avocados, dates, sweet potatoes

PYRIDOXINE (B6) Yeast (torula) 3.00 mg
Yeast (brewer’s) 2.50
Sunflower seeds 1.25
Wheat Germ 1.15
Tuna 0.90
Soybeans 0.81
Other good sources: meats, poultry, peanuts, walnuts, egg yolk, soybeans, molasses

FOLIC ACID Yeast (brewer’s) 2022 mcg
Blackeye peas 440
Rice Germ 430
Soy Flour 425
Wheat Germ 305
Liver (beef) 295
Other good sources: dark green vegetables, millet, orange juice, sweet potatoes, rye

VITAMIN B12 Liver (lamb) 104 mcg
Clams 98
Liver (calf) 60
Liver (chicken) 25
Oysters 18
Sardines 17
Other good sources: crab, salmon, egg yolk, beef, kidney

BIOTIN Yeast (brewer’s) 200 mcg
Liver (lamb) 127
Soy flour 70
Soy beans 61
Rice Bran 60
Egg yolk 52
Other good sources: molasses, milk, kidney

CHOLINE Lecithin 2200 mg
Egg yolk 1490
Liver 550
Wheat Germ 406
Soy beans 340
Rice Germ 300
Other good sources: yeast, green leafy veg.

INOSITOL Lecithin 2200 mg
Wheat Germ 770
Navy beans 500
Rice Bran 460
Barley (cooked) 390
Rice Germ 370
Other good sources: brewer’s yeast, liver, dried lima beans, cantaloupes, peanuts

ASCORBIC ACID (VIT. C) Peppers (red chilli) 369 mg
Guavas 242
Peppers (red sweet)204
Kale leaves 186
Parsley 172
Broccoli 113
Other good sources: cantaloupe, cabbage, asparagus, strawberries, sweet potatoes

VITAMIN B17 (Above 500mg per 100 grams edible portion)
Wild blackberry Mung beans
Apple seeds Apricot seeds
Bamboo sprouts Macadamia nuts
Other good sources: in whole kernels of cherries, plums, nectarines and peaches

PARA-AMINOBENZOIC ACID (PABA) (best source)
Spinach Oats
Mushrooms Liver
Sunflower seeds Cabbage
Other good sources: molasses, brewer’s yeast, whole grains, wheat germ

PANGAMIC ACID (B15) (best source) Apricot kernels
Wheat Germ Liver
Pumpkin seeds Yeast
Sunflower seeds
Other good sources: brewer’s yeast, whole brown rice, sesame seeds

BIOFLAVONOIDS (best source)
Rose Hips Grapes
Orange Broccoli
Blackberry Tomato

CALCIUM Kelp 1093 mg
Swiss cheese 925
Cheddar cheese 750
Carob flour 352
Collard leaves 250
Turnip greens 246
Other good sources: broccoli, canned fish with bones, dried peas and beans, walnuts

MAGNESIUM Kelp 760
Wheat Bran 490
Wheat Germ 336
Almonds 270
Cashews 267
Blackstrap Molasses258
Other good sources: vegetables high in chlorophyll, soybeans, seafoods, figs, lemons

PHOSPHORUS Yeast (brewer’s) 1753 mg
Wheat Bran 1276
Pumpkin seeds 1144
Wheat Germ 1118
Sunflower seeds 837
Brazil nuts 693
Other good sources: meats, eggs, poultry, milk products

SODIUM Kelp 3007 mg
Green olives 2400
Dill Pickles 1428
Sauerkraut 747
Cheddar Cheese 700
Scallops 265
Other good sources: milk products, meats, eggs, poultry, fish, artichokes, celery

POTASSIUM Dulse 8060 mg
Kelp 5273
Sunflower seeds 920
Wheat Germ 827
Almonds 773
Raisins 763
Other good sources: bananas, orange juice, apricots, meats, milk, potatoes, celery

IRON Kelp 100.0 mg
Yeast (brewer’s) 17.3
Blackstrap molasses16.1
Wheat Bran 14.9
Pumpkin seeds 11.2
Wheat Germ 9.4
Other good sources: liver, organ meats, lean beef, prune juice, oysters, leafy greens

COPPER Oysters 13.7 mg
Brazil nuts 2.3
Lecithin 2.1
Almonds 1.4
Hazelnuts 1.3
Walnuts 1.3
Other good sources: Wholegrain breads and cereals, shellfish, eggs, poultry, prunes

COBALT (best source) Figs Lettuce
Buckwheat Cabbage
Spinach Watercress

MANGANESE Pecans 3.5 mg
Brazil nuts 2.8
Almonds 2.5
Barley 1.8
Rye 1.3
Buckwheat 1.3
Other good sources: liver, kidneys, spinach, tea, dried peas and beans, wholegrain

ZINC Fresh oysters 148.7 mg
Ginger root 6.8
Round steak 5.6
Lamb chops 5.3
Pecans 4.5
Brazil nuts 4.2
Other good sources: herring, egg yolks, milk pumpkin seeds, ground mustard

CHROMIUM Yeast (brewer’s) 112 mcg
Beef (round) 57
Calf’s Liver 56
Whole Wheat Bread42
Wheat Bran 38
Rye bread 30
Other good sources: meats, clams, corn oil

SELENIUM Butter 146 mcg
Smoked Herring 141
Wheat Germ 111
Brazil nuts 103
Apple Cider Vinegar 89 Scallops 77
Other good sources: liver, kidney, meats, seafood, onions, tomatoes

IODINE Kelp 150,000 mcg
Clams 90
Shrimp 65
Haddock 62
Oysters 50
Pineapple 16
Other good sources: iodised salt, onions

NICKEL Soybeans 700 mcg
Beans (dry) 500
Soyflour 410
Lentils 310
Split peas 250
Green peas 175

SILICON (best source) Unrefined grains and cereals
Root vegetables
Horsetail herb (Equisetum arvense)
Lettuce

SULPHUR (best source) Meat Poultry
Fish Eggs
Milk Legumes
Cabbage Onions
Garlic (High protein foods)

MOLYBDENUM Lentils 155 mcg
Beef Liver 135
Split peas 130
Cauliflower 120
Green Peas 110
Yeast (brewer’s) 109
Other good sources: meats, wholegrain breads and cereals, leafy green veg, legumes

VANADIUM Buckwheat 100 mcg
Parsley 80
Soybeans 70
Safflower oil 64
Eggs 42
Sunflower seed oil 41
Other good sources: fish

ESSENTIAL FATTY ACIDS [linoleic] (best source)
Vegetable oils-safflower, sunflower, linseed, wheat germ
Sunflower seeds Peanuts
Walnuts Pecans
Almonds Avocado
Evening Primrose oil Starflower oil (Borage)

LINOLENIC (best source) Linseeds (flaxseed) Eicosapentaenoic acid (EPA)
Salmon Mackerel
Herring Rainbow Trout
Whiting Cod

As can be noted from the above lists of vitamins and minerals, a number of foods appear again and again. These are often called “super foods”, as they are high in a wide range of important nutrients. As well as vitamins and minerals, there are thousands of chemicals in food. All plants contain a chemical army of natural pesticides (phytochemicals) to discourage predators. These can be quite toxic but Human beings appear to have become biologically adapted to most plant toxins so that we not only do not react against them, but also actually suffer if we are deprived of them. Moreover, many phytochemicals are being shown to have a protective role in our health. The cabbage family (Cruciferae) are rich in compounds called glucosinolates. This family includes cabbage, cauliflower, Brussels sprouts, broccoli, calabrese, kohlrabi, turnip, radish, swede, mustard greens and kale. One of these glucosinolates is called sinigrin and is found in high levels in Brussels sprouts. Sinigrin has been shown to suppress the development of pre-cancerous cells.

Another glucosinolate is called glucoraphanin and is found in high levels in broccoli. This breaks down into a chemical called sulforaphane. This chemical neutralises substances that cause cancer, or stops them from forming in the first place. It does this through activating the phase 11 enzymes in the detoxication process. Broccoli also contains phenethyl iso-thiocyanate. This chemical prevents certain enzymes from locking onto DNA and causing mutation in genes that cause cancer. Also in broccoli is another chemical called indole-3-carbinol. This helps oestrogen to break down into harmless by-products instead of remaining in a form (oestrone) that can cause breast and other reproductive cancers. It can also inhibit the development of liver cancer. Broccoli is probably the most important cancer preventing food.

Cabbage also contains indole-3-carbinol but in greater levels than broccoli. Cabbage also contains phethyl iso-thiocyanate. This inhibited chemically induced oesophagus cancer in rats. Cabbage also protected them against mammary tumours when exposed to a cocktail of chemical carcinogens. Brassinin, another phytochemical found in cabbage, protected against mammary and skin induced tumours in mice. Cabbage has also been found to be the single most important food in reducing stomach cancer risk.

Tomatoes are the richest source of the carotenoid lycopene which has shown to reduce the risk of prostate cancer. It reduces the harmful effects of radiation exposure and acts as an antioxidant. Tomatoes also contain p-coumaric acid and chlorogenic acid, which block potent cancer causing nitrosamine compounds which are contained in processed meats such as bacon and ham, and tobacco smoke. These phytochemicals are also found in many other fruits and vegetables.

Carrots contain many other carotenoids apart from beta-carotene. Postmenopausal women who eat carrots have less incidence of breast cancer. Carrots also protect smokers from lung cancer, probably due to another carotenoid called xanthophylls. Carrots also contain p-coumaric acid and chlorogenic acids.

Soybeans contain phyto-oestrogens called isoflavonoids and lignans. These are chemically very similar to oestrogen and will occupy the same receptor sites that would otherwise be occupied by the hormone, thus protecting the body from excess exposure. Another type of isoflavonoid in soybeans is called genistein. This directly inhibits the development of many types of cancer by inhibiting the formation of new blood vessels that tumours need to grow.

Parsley offers potent protection against carcinogens and is one of the best inducers of detoxication. Garlic, onions and leeks contain allylic sulphides which can detoxify carcinogens. Capsaican in chilli peppers provides the same effect. Green leafy vegetables contain lutein and zeaxanthin which help prevent macular degeneration. By eating a wide variety of fruits and vegetables we can take advantage of their many phytochemicals, helping us to offset carcinogenic and mutating influences.

NB: Editor (SBW’s) note: I use this as an excellent general guide; the blood type guides Eat Right For Your Type, Live Right For Your Type, Cook Right For Your Type and The Complete Blood Type Encyclopedia, all by Dr. Peter J. D’Adamo provide the most thorough approach to specific, individual health ever written. I urge you to view this information alongside his work for phenomenal good health and longevity. The author of the above, Stephen Langley, includes a comprehensive summary about Blood Types in the same source The Naturopathy Workbook. To obtain a copy of the latter, go to www.naturopathy-uk.com or email info@naturopathy-uk.com Please omit where you saw this article first and say a friend recommended the Workbook as I’m not sure how strict they are about me posting extracts! To read more about the blood type information, see www.dadamo.com