Very often when we make our diet, balancing of the vitamins and microelemnts in our daily
menu remains in the background. We focus on the caloric balance looking for quick effect.
The situation is the same when we try to lose weigh. Unfortunately, this approach very often
deleted the effect of reducing of fat loss. The absence or imbalances of the basic vitamins and
microelements in our menu, hinder the word of our organism. Almost all biochemical
processes are very difficult, there are symptoms of deficiency of some microelements. That is
one of the main reasons for the “delay” of our metabolism.
We present you our list of vitamin and mineral density of popular foods. We have created a
coefficient that accounts the ratio of vitamins and microelements and their energy and calolic
values contained in the food which we observe. The first in the list are those foods which
provide us the maximum amount of vitamin and microelements and at the same time those
foods provide us minimal amount of energy and calories.the coefficient also gives priority to
those foods which are the richest of vitamins and microelemnts and they provide us not only
large amount of one vitamin for example, but amounts of more vitamins and microelements.
This list would help you when you make your daily menu and you try to find vitamin and
microelement balance without adding large amounts of calories to your menu.
Here is our list
of the top 60 popular foods related to our coefficient of vitamin and mineral density:
Chinese cabbage /Pak-Choi/ 14.11
Spinach boiled without salt 11.75
Basil raw 11.42
Spinach raw 11.39
Coriander raw 10.37
Green beet boiled 9.97
Green chicory raw 9.89
Broccoli Raab raw 9.21
Lettuce raw 8.82
Parsley fresh 8.79
Asparagus canned 8.59
Dock raw 8.49
Cress fresh 8.39
Asparagus raw 8.36
Chives raw 8.30
Pickled cucumber 8.15
Chinese broccoli boiled 8.10
Borage raw 7.73
Asparagus boiled 7.55
Radicchio raw 7.55
Arugula raw 7.45
Broccoli Raab boiled 7.24
Corn salad raw 7.07
Cabbage boiled 6.97
Gumbo boiled 6.67
Cress boiled 6.65
Broccoli boiled 6.62
Taraxacum green raw 6.61
Broccoli raw 6.54
Caper canned 6.52
Cabbage raw 6.52
Tomato juice 6.50
Green peppers raw 6.43
Dill fresh 6.32
Purslane raw 6.19
Brussels sprouts boiled 6.11
Red cabbage raw 5.94
Spinach canned 5.81
Green cauliflower raw 5.74
Alfalfa sprouts raw 5.73
Cauliflower raw 5.57
Seaweed laver raw 5.53
Squash 5.52
White mushrooms boiled 5.47
Oysters canned 5.26
Red peppars boiled 5.26
Mint fresh 5.23
Kohlrabi raw 5.22
Cauliflower boiled 5.20
Purslane boiled 5.19
Kelp raw 5.09
Broccoli colour groups raw 5
Red chillies raw 4.89
Dill raw 4.85
Iceberg lettuce raw 4.71
Red peppers raw 4.70
Green chillies raw 4.70
Kohlrabi boiled 4.59
Acerola (west indian cherry) 4.53
