Vitamin A

The vitamin To or retinol is a liposoluble vitamin. That is to say, he is soluble in fats and, therefore, it can be accumulated in the organism. This one develops vital functions such as to maintain the retina, to assure a correct state the mucous, to participate in the skeletal growth and the reproduction, and in addition she is mediating of the immune response. From these functions the effects of their deficit are derived, between which it is possible to emphasize the nocturnal blindness (when not ingesting sufficient vitamin To, the necessary pigments for a correct state of the retina do not take place of sufficient form, suffering themselves this way a special tenuous light sensitivity). , In situations of deficit also prolonged of retinol a greater susceptibility has been demonstrated to suffer infections. The problems in the mucous, especially in the ocular mucosa, are also common derivatives of a vitamin deficit To, which appear commonly by means of a well-known dryness in the mucous.

The dietetic ingestion of reference (IDR) of this vitamin varies based on sex, although usually values around 1000 ug in men are used and of 800 ug in women, in both adult cases.

The main source of retinol is the animal products with a certain fat content; but also it is possible to emphasize the importance of the vitamin To, which also is in products of vegetal origin, mainly in the form of carotenes.

Next a table with those foods with a major contained in vitamin A sets out.

Food Ration (g) Content by ration (ug)
Farinaceous Enriqucidos cereals of breakfast 30 143
Meats and derivatives Liver 100 24581
Foie gras 50 1473,2
Fish and seafood Eel 125 1238
Elver 75 750
Conger-eel 125 625
Mackerel 125 85
Caviar 15 84
Eggs Egg of duck 60 384
Egg yolk 20 143,6
Egg of hen 60 136
Vegetables and vegetables Carrot 200 2801
Grelo 200 2000
Sweet potato 200 1653
Watercress 200 1317
Spinach 200 1131
Curly cabbage 200 1033
Fruits Handle 150 568,5
Khaki 150 274
Fresh apricot 150 220,5
Dry apricot 30 70,2
Milky Greasy cheeses 30 162
Cream 20 64
Dust milk 10 22
Fats Cod liver oil 10 180
Butter 10 79
Margarine 10 59


Beta-Carotene is a substance that belongs to the set of the carotenoids, which conform a group of natural pigments that are in vegetables with yellow colors, orange, red or in vegetables of green leaf. This substance plays two excellent roles in our organism: it is a precursor of the vitamin To and an antirust substance.

With reference to the first affirmation, Beta-Carotene that interferes with foods is transformed thanks to the intestinal mucosa of the thin intestine, happening to the blood already in the form of vitamin A. In this line, one has determined that almost 50% of the total of vitamin To that one interferes throughout the day becomes in the form of Beta-Carotene.

In relation to second, this one is a substance with one verified antirust activity: it protects to the organism and his cells of cellular injuries (as for example the cancer), and improves the efficiency of the immune system. In addition, have been indications that aim at that Beta-Carotene is effective against the degeneration to spot, the prevention of solar burns in people with high light sensitivity and of which improves the respiratory function in certain pathological situations.

Previously one has commented that Beta-Carotene is vegetable present with certain characteristic colors. In the following table the richest foods in this substance are detailed.

Food Ration (g) Content by ration (ug)
Farinaceous Sweet potato 250 13163
String beans 75 300
Soybean 75 285
Vegetables and vegetables Carrot 200 14731
Grelo 200 12000
Curly cabbage 200 9300
Watercress 200 6880
Spinach 200 6469
Beet 200 5541
Red pepper 200 3481
Pumpkin 200 4710
Fruits Handle 150 4079
Apricot 150 3771
Khaki 150 2400
Medlar 150 1200
Melon 150 1129
Guava 150 1100
Dry apricot 30 915,3
Milky Cheese Cheddar 30 90
Others Green olives 30 75

Vitamin D

Vitamin D is indispensable for a correct fixation of Calcium in the bones. The needs of this vitamin vary based on the age. A consumption approximated of 5 is stipulated ug in adult people, increasing this value until the 15 ug in adults of 60 years.

This one is a liposoluble vitamin, since it is in foods that contain certain amount of fat.

In the following table a food listing is detailed with a high content of this vitamin.

Food Ration (g) Content by ration (ug)
Farinaceous Enriched cereals of breakfast 30 2,5
Meats and derivatives Lung of lamb or calf 100 6,35
Lung of pig 100 2,6
Liver of bovine 100 1,8
Fish and seafood Elver 75 82,5
Herring 160 39,6
Conger-eel 125 27,5
Variable blue fish 125 12,2
Smoky salmon 60 11,8
Oil anchovies 30 3,54
Sea bream 125 1,8
Fresh codfish 125 1,5
Eggs Egg of quail 50 2,5
Egg of hen 60 1,1
Hen egg yolk 20 1
Vegetables and vegetables Borraja 200 24,8
Ñíscalo 200 3,8
Milky Cheese Cheddar 30 0,73
Cheese Gouda 30 0,35
Skimmed dust milk 10 0,33
Emmental cheese 30 0,24
Fats Margarine 10 0,73
Others Cod liver oil 10 21

Vitamin E

Tocoferoles is known as vitamin and a set of called substances, which are characterized to have a great antirust capacity, mainly in front of the insaturadas fat oxidation. This function is developed by the vitamin and in our organism protecting to weaves and cells against composed of aggression, as they are the free radicals. On the other hand, the vitamin and power the resistance of red blood cells, participates in the muscular development, power the immune system and acts slightly as anticoagulating substance, reason why is related it to a protection against the cerebrovascular cardiopathies and accidents.

Although a vitamin deficit and has been identified as cause of infertility in certain animal, these effects in the human beings have not been demonstrated. Nevertheless, it has been suggested can a low ingestion of this vitamin can be related to the anemia.

The needs of this vitamin are of 12 ug in adults.

In addition to being in oils, the vitamin and also is present in other products, some of which appear in the following table.

Food Ration (g) Content by ration (ug)
Fish and seafood Sea bream 125 10,7
Eel 125 6,2
Conger-eel 125 5,25
Oil tuna 60 4,3
Elver 75 4
Oil tuna 60 3,8
Eggs Egg of hen 60 1,1
Fruits droughts Sunflower seed 30 12,6
Almonds 30 7,9
Hazelnuts 30 7,7
Pinion 30 4,1
Fats Oil of sunflower 10 5,4
Maize oil 10 2,7
Peanut oil 10 1,6
Olive oil 10 1,5
Oil of soybean 10 1,4
Others Oil of wheat germ 10 21,5
Germ of wheat 10 2,3
Cod liver oil 10 2

Vitamin C

Ascorbic acid vitamin C or is one of the most well-known and studied vitamins. This is a water soluble vitamin, which means that the leftover of an excessive ingestion will be eliminated by the urine, since a deposit in the human body does not appear. For this reason, vitamin C must daily be ingested.

The functions of vitamin C are many and very diverse. On the one hand, its antirust function protects weaves of the organism against the damage of diverse substances. In addition, it improves the absorption of the iron coming from vegetables. Also, and as well it is known, vitamin C helps the inmulógico system, since it has certain influence in the production of antibodies. On the other hand, this vitamin participates in the collagen formation, which is a protein that confers certain elasticity to the skin, the sinews, the cartilages and the blood vessels.

An ascorbic acid deficiency entails the possibility of presenting anemia, diminution of the immunity and problems of healing, inflammation and bleeding of gingivae, muscular weakness, and can even be gotten to suffer an upheaval known as scurvy if the deficit stays in the time.

The vitamin needs C are of 60 mgs in adult people. It is possible to emphasize that the people with toxic habits need to increase in 35 mgs the ingestion this vitamin. For example, in the case of the people smokings, these they will have to ingest as minimum 95 vitamin mgs C.

The vitamin main source C is the crude fruits and vegetables, mainly the citruses. It is necessary to observe that the cooked one of rich vitamin foods C produces the almost total loss of this substance.

Food Ration (g) Content by ration (mg)
Vegetables and vegetables Red pepper 200 304
Cabbage of Brussels 200 220
Brócoli 200 198
Green pepper 200 196
Watercress 200 183
Curly cabbage 200 142
Red cabbage 200 138
Cauliflower 200 134
Red conserve pepper 100 81
Fruits Guava 150 364,5
Black currant 150 282,8
Papaya 150 121,5
Kiwi 150 106,5
Mandarin 150 87
Orange 150 84
Lemon 150 75,8
Lima 150 70,5
Strawberry 150 67,5
Grapefruit 150 57
Others Parsley 10 17,6
Pickled sharp Guindilla 10 13,2

B6 vitamin

The B6 vitamin is a water soluble substance indispensable for the life. When being a soluble water vitamin, the excess of this one is eliminated by the urine, reason why any reserve in the body does not exist. It is necessary, for this reason, a continuous provision of this substance by means of the feeding.

Under name B6 the vitamin three substances are included, which as much play a fundamental role in the regulation of the neuronal function as well as in the immune function (by means of the production of antibodies). Also, the B6 vitamin is essential in the metabolization of the amino acids, reason why to a greater protein ingestion, a greater ingestion would be due to try B6 vitamin. In the same way, this one participates in the balance of the levels of glucose in blood and the hemoglobin production, reason why a deficit of this one can be derived in certain types of anemia. On the other hand, it has been demonstrated that a deficit of this vitamin can produce irritability, depression and certain ulcers in the mouth and the language.

The requirements of this vitamin are of 1.8 mgs in men and 1.6 mgs in women, increasing the needs until the 2.1 mgs in young people and adolescents.

Next a table of foods with a major contained in B6 vitamin is provided.

Food Ration (g) Content by ration (mg)
Farinaceous Soybean 75 0,64
Enriched cereals of breakfast 30 0,55
Chick-pea 75 0,31
Meats and derivatives Meat of chicken 100 1,32
Liver of calf 100 1,03
Liver of pig 100 0,49
Meat of pig 100 0,45
Meat of calf 100 0,42
Iberian ham 100 0,42
Horse meat 100 0,41
Fish and seafood Small fishes 125 1,5
Big hole 125 1,38
Sardine 125 1,2
Salmon 125 0,93
Mackerel 125 0,83
Swordfish 125 0,64
Herring 125 0,57
Tuna 125 0,57
Mullet 125 0,53
Vegetables and vegetables Cabbage of Brussels 200 0,6
Leek 200 0,54
Pepper 200 0,53
Fruits and fruits droughts Nuts 30 0,26
Hazelnuts 30 0,18
Sunflower seed 30 0,18
Peanut 30 0,14
Others Germ of wheat 10 0,24
Bran of wheat 10 0,19

B9 vitamin

The B9 vitamin or folic acid is a vitamin pertaining to the set of vitamins of group B, which are vitamins that dissolve in water.

This vitamin acts indispensable as, as the stimulation of the creation of new cells and the growth of new weaves. For this reason, the folic acid is essential in the red blood cell formation, reason why a deficit of this vitamin can favor the anemia appearance. Also, the B9 vitamin, next to vitamins B6 and B12, plays an important role in the prevention of certain cardiovascular pathologies.

The recommended daily ingestion (IDR) of B9 vitamin in adult people stipulates in 400 ug daily, although it is possible to emphasize that the needs of this vitamin in pregnant women or nursing women are majors. When being a water soluble vitamin or that dissolves in water, we do not have a deposit in the body, reason why he is more than recommendable to maintain of daily form a correct ingestion of this nutrient.

In the following table a food listing is detailed with a high content B9 vitamin.

Food Ration (g) Content by ration (ug)
Farinaceous Dry bean 75 317
String beans 75 265
Dry soybean 75 210
Chick-pea 75 139
Muesli 30 61
Enriched cereals of breakfast 30 58
Meats and derivatives Livers several 100 337
Eggs Egg of duck 60 48
Hen egg yolk 20 31
Vegetables and vegetables Watercress 200 428
Endive 200 377
Curly cabbage 200 337
Spinach 200 337
Cabbage of Brussels 200 233
Endive 200 230
Green asparagus 200 225
Brócoli 200 224
Grelo 200 220
Leek 200 199
Fruits and fruits droughts Strawberries 150 93
Sunflower seed 30 68
Others Leavening 5 125
Dried alga agar 15 86
Germ of wheat 10 47

B12 vitamin

The B12 Vitamin is a vitamin that only is in origin foods animal.

Needs B12 the vitamin settle down in 2 ug for adults and children majors of 10 years. The ingestion of this vitamin in the periods of pregnancy and lactation will have to increase.

This is not a vitamin that is appraised as deficit between the general population, since he is relatively simple to maintain a correct ingestion of cobalamin. On the other hand, the people with vegetarian habits must carry far their attention in relation to this vitamin, since the animal products are their only source. Nevertheless, a person with a diet ovo-I suckle vegetarian (that is to say, that consumes milky and eggs), she covers with sufficient form the needs of this vitamin; however, he is very recommendable that a person who follows a diet vegana (which does not consume any origin food type animal) takes supplements from this vitamin.

Some of the foods that more B12 vitamin can contribute are recodigos in the following table

Food Ration (g) Content by ration (ug)
Meats and derivatives Livers several 100 48,2
Iberian ham 100 17,4
Meat of rabbit 100 11
Foie gras 50 4,5
Sirloin of ox 100 3,1
Meat of pig 100 2,2
Meat of calf 100 1,6
Meat of lamb 100 1,5
Fish and seafood Oyster 50 7,9
Conserves of fish 60 7,1
Blue fish 125 6,7
Caviar 15 3
White fish 125 2,8
Egg Egg of duck 60 3,2
Hen egg yolk 20 0,69
Milky Ricotta 80 0,97
Emmental cheese 30 0,78
Milk 200 0,6
Cheese Camembert 30 0,59
Cheese Brie 30 0,51
Gruyère cheese 30 0,43


The Calcium is one of the majority minerals that comprise of our organism. This mineral is essential to maintain a healthful bony structure, as well as he is vital for a correct operation of the muscular contraction.

The needs of this mineral vary enormously based on sex and of the age: to greater age and for feminine sex, greater amount of Calcium must be ingested. It is stipulated as daily ingestion recommended (IDR) of Calcium in the adults an amount equal or greater to 1000 mgs

As well it is known, the main Calcium source is the milky ones. However, he is interesting to complement the ingestion of this mineral with another food type.

In the following table a Calcium food listing sets out rich.

Food Ration (g) Content by ration (mg)
Farinaceous Soybean 75 135
Enriched cereals 30 106
Fish and seafood Tomato sauce conserve sardines 60 258
Tin sardines 60 220
Conserve clam and cockle 60 81
Anchovy 30 71
Vegetables and vegetables Watercress 200 317,3
Curly cabbage 200 265
Spinach 200 186
Beet 200 185
Fruits and fruits droughts Figs droughts 50 100
Almonds 30 75
Hazelnuts 30 45
Pistachios 30 33,3
Milky Cheese Parmesan 30 336
Emmental cheese 30 332
Semicured cheese 40 306
Cured cheese 30 254
Milk 200 247
European cheeses 30 235
Fresh cheese 80 184
Yogurt 125 171
Dust milk 10 113


The Iron is one of minority minerals of the human body, but a fundamental paper in this one plays, mainly in the blood. The Iron is the mineral in charge to transport in red blood cells the oxygen molecules that will be used for the production of energy in our cells.

It is by that to maintain a deficient Iron ingestion brings about ferropénica anemia, a santiario problem that affects to a very significant amount of the present population.

The requirements of this mineral mainly vary based on sex, stipulating themselves a daily consumption of 10 mgs in men and 18 mgs in women in fertile age.

Next a listing of significant nourishing Iron sources is offered.

Food Ration (g) Content by ration (mg)
Farinaceous Chick-pea 75 5,1
White beans 75 4,7
Soybean 65 4,6
Oats 90 4,3
Lentils 75 4,1
Enriched cereals of breakfast 30 3,4
Meats and derivatives Guts of pig 100 18
Blood sausage 50 6,5
Horse meat 100 5,9
Meat of ox 100 5
Iberian ham 100 3,4
Meat of lamb 100 2,7
Meat of hare 100 2,6
Foie gras 50 2,5
Meat of calf 100 2,37
Meat of pig 100 1,8
Fish and seafood Conserve clam and cockle 60 14,9
Conserve mussel 60 5,6
Oil anchovy 30 1,3
Vegetables and vegetables Níscalos 200 12
Vegetables of green leaf 200 6,2
Fruits and fruits droughts Dry peach (orejones) 50 3,5
Pinion 30 1,8
Sunflower seed 30 1,6
Almond 30 1,3
Pistachio 30 1,2
Others Pure dust cacao 10 1,6
Germ of wheat 10 0,96
Bran of wheat 10 0,71


Yodo is a considered mineral as a trace element of our organism, that is to say, is necessary in small amounts, but however he is vital for a correct operation of the human body.

This one, is absorbed in the alimentary canal, proviniente of foods, later to be stored in the thyroid gland. She is by this, that the main function of Yodo concentrates in the production of hormones secretadas by this gland, which, among others functions, regulates the metabolism. Also, Yodo is important in desarroyo of the intellectual capacity, since a deficit of this mineral in early ages can derive in a well-known intellectual incapacity as cretinism.

The Iodine needs of the organism are of 110-115 ug in women, and 125-145 ug in men, varying this amount based on the age.

At the moment, the great majority of table salt or used salt to cook is enriched in this minral, since it detected that it used to be a deficit mineral in a great part of the population.

Next, a table with the richest Iodine foods is provided, between which it is necessary to emphasize those foods that come from the sea.

Food Ration (g) Content by ration (ug)
Fish and seafood Mullet 125 412,5
Red mullet 125 237,5
Fresh codfish 125 181,3
Mussel 150 168,8
Prawn and prawn 120 155
Lobster and stroke 150 120
Codfish 125 105,4
Mackerel 125 56,7
Flounder 125 46,3
Fresh tuna 125 45,8
Fish for food 125 36,3
Hake 125 28,1
Conserve mussel 60 24
Oil tuna 60 20,5
Vegetables and vegetables Beet 200 79,1
Mushrooms 200 25,9
Leek 200 18,6
Spinach 200 17,3
Milky Whole yogurt with fruit 125 47,9
Yogurt skimmed with fruit 125 39
Cheese Cheddar 30 11,7
Cheese in portions 30 11,5
Manchego cheese 30 10,2


The Zinc is a mineral that, in spite of its little presence in the human body, is essential for this one.

This mineral plays an important role in many enzymes, participating in the division and the growth of the cells, in the immune system, as well as comprising of the metabolism of carbohydrates and vitamin A.

Of this form, a Zinc deficit during the growth stages can entail under growth or a dwarfism and an insufficient development of the masculine sexual organ. In addition, a little ingestion of this mineral has been related to a greater propensity to suffer infections of frequent form, problems of healing, anemia, loss of hair, sores in the skin, under appetite and possible problems in the sense of the taste and the sense of smell.

Necessary the daily amount in adults and children majors of 10 years is of 15 mgs to the day.

In the following table the foods with a major contained in Zinc are detailed.

Food Ration (g) Content by ration (mg)
Farinaceous Oats 90 3
Variable vegetables 75 2
Meats and derivatives Liver of calf 100 6,38
Horse meat 100 5,45
Meat of calf 100 4,05
Meat of lamb 100 3,7
Meat of turkey 100 2,25
Fish and seafood Oyster 50 11
Centollo 150 8,25
Lobster 150 6
Prawn 100 2,3
Conger-eel 100 2,1
Oil sardine 60 1,68
Oil anchovy 30 1,02
Eggs Egg of hen 60 1,05
Fruits droughts Pinion 30 2,4
Sunflower seed 30 1,7
Peanut 30 1,2
Almond 30 1
Milky Semicured cheese 40 1,6
Emmental cheese 30 1,32
European cheeses 30 1,14
Cured cheese 30 0,96
Blue cheese 30 0,9
Others Germ of wheat 10 1,5


The Potassium is a mineral widely presents in foods. Therefore, it is very difficult to get to suffer a deficiency of this mineral. On the contrary, sometimes the Potassium ingestion is due to control, which does not have to exceed the capacity elimination that has the organism.

It is by that often more in account is had the relation that occurs between the amount of Potassium and the one of Sodium in a food, to classify them as diuretic foods.

In the following table data are only provided on the Potassium content in foods. One is not due to interpret all of them as diuretic foods.

Food Ration (g) Content by ration (mg)
Farinaceous Potato 250 1947,5
Crude soybean 75 1350
Pinto bean 75 1102,5
White bean 75 1290
Lentil 75 630
Vegetables and vegetables Spinach 200 1310
Watercresses 200 1140
Artichoke 200 1040
Kohlrabi 200 1020
Pea in case 200 1000
Dry tomato 30 951
Fruits and fruits droughts Orejones 30 453
Figs droughts 50 390
Pistachios 30 285
You happen 30 273
Pipes of pumpkin 30 246
Almond 30 222
Dates 30 219
Dry plums 30 210
Hazelnuts 30 204
Peanuts 30 201
Nuts 30 196,5
Others Pure dust cacao 10 253,7
It trumpets of carob bean 25 212,5
Lecitina of soybean 10 121



The Magnesium is one of majority minerals of the human organism, comprising of the bony structure. This one is essential for the activity of many enzymes, as for example the necessary ones for the obtaining of energy. Also, the Magnesium plays an important role in the contraction and muscular relaxation.

The Magnesium deficit, can produce symptoms as hyperexcitability or nervousness, with states of irritability and attention often together diminished, as well as certain muscular weakness with presence of cramps.

The Magnesium needs for the adult men are of about 350 mgs to the day, whereas those of the women are among 300 and 330 mgs In addition, the requirements of this mineral during the adolescence are majors, of around 400 mgs

As it is possible to be observed in the following table, the Magnesium is mainly in vegetal foods with a high fiber content.

Food Ration (g) Content by ration (mg)
Farinaceous Dry soybean 75 179
Dry bean 75 143
Oats 90 131
String beans 75 108,3
Millet 75 99,5
Brown rice 75 96,6
Chick-pea 75 88,5
Lentil 75 84,2
Wheat bread 100 82,3
Fish and seafood Prawn and prawn 150 89
Vegetables and vegetables Beet 200 157
Spinach 200 118,7
Borraja 200 102,8
Fruits droughts Sunflower seed 30 110
Pinion 30 82,3
Cashew 30 80
Almond 30 72
Peanut 30 66
Nuts 30 57
Hazelnut 30 47,1
Others Dried alga agar 15 115
Bran of wheat 10 43
Dust cacao 10 26,5


Fatty acids Omega or W3 are distinguished for being polyunsaturated denominated fatty acids, that is to say, that in their structure count with more than a insaturación. This characteristic causes that generally they appear of liquid form to room temperature.

On the other hand, the fatty acids Omega play a fundamental role in the inflammatory processes of the human body, since the metabolism of these lipids produces anti-inflammatory substances. Also, it has reached the level of scientific evidence the fact that fatty acids W3 play a preventive role against the cardiovascular diseases. This type of greasy form part of vital structures for the human body, as they are the eyes or the brain. Therefore, a deficit or low ingestion of W3 can entail significant difficulties, such as the loss of vision or degeneration to spot, or the depression.

Our main nourishing source of this fatty acid type usually is the fat of the blue fish. The following table with the fatty acid content sets out Omega by each ration of the foods that are detailed.

Food Ration (g) Content by ration (mg)
Meats and derivatives Liver of calf 100 560,7
Brains of lamb 80 459,5
Liver of lamb 100 361,2
Fish and seafood Fresh salmon 125 1955,9
Trout 125 1862,5
Perca 125 1572,9
Oil sardines 60 1496,4
Sea bream 125 1156,6
Fresh mussel 100 613,6
Red mullet 100 527
Conserve tuna 60 450,6
Caviar 15 420,6
Calamary or sepia 125 416,7
Pargo 125 332,5
Smoky salmon 60 308
Fresh tuna 125 303,7
Oil anchovy 30 230,8
Eggs Egg enriched in Omega-3 60 75,5
Fruits Nuts 30 2241
Peanut 30 105
Fats Oil of nut 10 1150
Colza oil 10 960
Oil of soybean 10 730
Others Cod liver oil 10 1975
Oil of wheat germ 10 530

Saturated fatty acids (AGS)

The fatty acids saturated or AGS to be characterize to appear mainly of solid form to room temperature.

A high consumption of these lipids has been associated of clear form with an increase of the risk of suffering cardiovascular diseases, such as ictus or the atherosclerosis, as well as certain types of cancer and in inflammatory processes. For this reason, it is possible to emphasize that its consumption must be always moderate, recommending as maximum ingestion 10% of the total of the energy ingested by a person in a day. For example, an average person could consume some 2000 kCal to the day. In this case, 200 kCal would only have to come from saturated fatty acids or, which is the same, a daily maximum of about 20-25 g of this fat type.

The AGS are the majority fat type of animal products with a high greasy content, but they also are in certain vegetal products, as the fat of palm or the one of the Coco.

Next a table of foods with a contained major of AGS by ration appears, although it is possible to emphasize that this list can be extended, since this he is a fat type very common in foods process.

Food Ration (g) Content by ration (g)
Farinaceous Cakes of butter 30 6,2
Stuffed cake mille-feuille 30 5,5
Meats and derivatives Sobrasada 50 11
Sausage 30 4,1
Milky Acid cream 40 9,9
Cheese in portions 30 7,1
Cheese havarti 30 7,1
Cheese cheddar 30 6,5
Cheese parmesan 30 6,3
Cheese to grease 30 6,3
Blue cheese 30 6,2
Cured cheese 30 6
Cheese cream 30 5,9
Cheese gouda 30 5,8
Swiss cheese 30 5,7
Semicured cheese 30 5,7
Emmental cheese 30 5,3
Fats Clarify butter 10 6,5
Butter 10 5,4
Fat of bovine 10 5,2
Oil of palm 10 4,5
Cream to mount 10 4,6
Cod liver oil 10 2,1
Others Brownie 50 9,6
Profiteroles with chocolate 50 8,8
Béarnaise sauce 20 8,1
Stuffed Chocolatina of the Coco 45 7,8
White Chcolate 30 6,3
Chcolate with milk 30 5,6


The cholesterol is a substance that only is in animal products. Although this one is an essential substance for a normal operation of the organism, if the cholesterol levels in blood rise over the limits established as healthful, can adhere to the walls of the blood vessels, narrowing them and increasing this way the risk of suffering a vascular obstruction.

In the following table those foods are detailed that own a major contained in cholesterol.

Food Ration (g) Content by ration (mg)
Meats and derivatives Brains 80 1081,6
Liver 100 352
Kidneys 100 325,5
Liver of chicken 80 289,6
Language of lamb 100 132
Pâté 30 44,1
Fish and seafood Calamary or sepia 125 248,75
Prawn 100 189
Stroke 125 149,3
Prawn 100 149
Lobster 125 145
Norway lobster 100 127,5
Eggs Egg of duck 60 530,4
Eggs of quail 50 422
Egg of hen 60 286,2
Egg yolk 20 210
Milky Blue cheese 30 30
Fats Clarify butter 10 29
Double cream 20 25
Butter 10 14,6
Others Quiche Lorraine 180 232,2
Dutch sauce 20 81,4
Brownie 125 62,5
Cod liver oil 10 56
Béarnaise sauce 20 51,2


Sodium is, next to chlorine, one of the main minerals that form common salt.

This mineral is the compound of the salt that brings about an increase of the arterial pressure, as well as favors the retention of liquids in the organism. She is by that all those people with high the arterial tension, certain problems of kidney or with tendency to the retention of liquids, they must pay special attention to the amount of sodium which they ingest. In addition to this, it is positive that the healthy population tries to diminish or to control the amount of sodium that ingests.

Considering her little healthful effects for the organism, the World health organization (the WHO) has stipulated an ingestion recommended below the 2000 mgs of sodium to the day. It is important to observe that in the labels of foods it does not appear the amount of salt that this one has, if not that appears the amount of sodium of the product.

Next, a brief listing of foods with a contained sodium major is transformed. Sodium especially is present in the great majority of the foods that are consumed of daily form, but in all those highly process.

Food Ration (g) Content by ration (ug)
Farinaceous Lacitos of bread 50 990
Palitos of bread 50 655
Salty cakes of snack 50 463
Average nights 45 451
Meats and derivatives Ham of Saxony or lacón 100 1437
Bacon 45 900
Sausage 100 900
Salami 40 598
Ham of York 40 459
Fish and seafood Oil anchovy 30 1644
Smoky salmon 60 759
Milky Cheese parmesan 30 451
Cheese provolone 30 300
Pecorino cheese 30 284
Cheese edam 30 280
Quesitos red 30 280
Fats Olives 50 736
Others Dehydrated soups 37 1885
Vegetal hamburger 140 1324
Commercial Salsa pesto 70 990
Sauce of fried tomato 100 971
Ganchitos 50 491
Chips Chips type 50 485
Commercial crusts of pig 30 435
Extract of meat 10 340
Commercial pink sauce 30 279
Salsa Worcestershire 10 129