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Najlepsze źródła żywności dla każdego witaminy, minerału i makroskładnika
Rankingi najlepszych źródeł żywności dla każdego składnika odżywczego, opracowane na podstawie bazy danych USDA FoodData Central. Każdy ranking pokazuje wartości na 100 g i na porcję, aby ułatwić porównywanie.
Dane pochodzą z USDA FoodData Central
Makroskładniki
Protein
Amino acid polymers essential for tissue repair, immunity, and enzyme function.
DV: 50 g per day
Carbohydrate, by difference
Total digestible carbohydrates including sugars and starches.
DV: 275 g per day
Total lipid (fat)
All fats — saturated, unsaturated, and trans combined.
DV: 78 g per day
Fiber, total dietary
Indigestible plant carbohydrates that support gut health and satiety.
DV: 28 g per day
Total Sugars
All mono- and disaccharides (naturally occurring + added).
DV: 50 g per day
Tłuszcze
Fatty acids, total saturated
Saturated fatty acids — raises LDL cholesterol when consumed in excess.
DV: 20 g per day
Fatty acids, total monounsaturated
Heart-healthy fats abundant in olive oil, avocados, and nuts.
Fatty acids, total polyunsaturated
Essential fatty acids including omega-3 and omega-6 families.
Fatty acids, total trans
Industrial trans fats — linked to cardiovascular disease; aim for 0.
DV: 0 g per day
Cholesterol
Sterol found in animal foods; dietary intake affects blood levels modestly.
DV: 300 mg per day
PUFA 22:6 n-3 (DHA)
Long-chain omega-3 fatty acid — brain, retina, and neural development.
PUFA 22:5 n-3 (DPA)
Intermediate omega-3 fatty acid between EPA and DHA in metabolism.
Minerały
Sodium, Na
Electrolyte regulating fluid balance; excess linked to hypertension.
DV: 2300 mg per day
Potassium, K
Electrolyte supporting heart rhythm, muscle contraction, and blood pressure.
DV: 4700 mg per day
Calcium, Ca
Structural mineral for bones and teeth; also neural signaling and clotting.
DV: 1000 mg per day
Magnesium, Mg
Cofactor in 300+ enzyme systems, including ATP production and muscle function.
DV: 420 mg per day
Phosphorus, P
Structural component of bones, DNA, and cell membranes.
DV: 700 mg per day
Iron, Fe
Component of hemoglobin; deficiency causes anemia.
DV: 18 mg per day
Zinc, Zn
Supports immune function, wound healing, and taste perception.
DV: 11 mg per day
Copper, Cu
Trace mineral involved in iron metabolism and connective tissue formation.
DV: 0.9 mg per day
Manganese, Mn
Cofactor for antioxidant enzymes and bone development.
DV: 2.3 mg per day
Selenium, Se
Antioxidant mineral supporting thyroid function and immune defense.
DV: 55 µg per day
Witaminy
Vitamin A, RAE
Retinol-activity equivalents — vision, immune function, cell growth.
DV: 900 µg per day
Retinol
Preformed vitamin A from animal sources (counts toward Vitamin A total).
Vitamin C, total ascorbic acid
Antioxidant supporting collagen synthesis and iron absorption.
DV: 90 mg per day
Vitamin D (D2 + D3)
Fat-soluble vitamin for calcium absorption and bone health.
DV: 20 µg per day
Vitamin E (alpha-tocopherol)
Fat-soluble antioxidant protecting cell membranes from oxidation.
DV: 15 mg per day
Vitamin K (phylloquinone)
Required for blood clotting and bone metabolism.
DV: 120 µg per day
Thiamin
Vitamin B1 — energy metabolism, especially in nervous system.
DV: 1.2 mg per day
Riboflavin
Vitamin B2 — energy production, red blood cell formation.
DV: 1.3 mg per day
Niacin
Vitamin B3 — converts food into energy; supports skin and nerves.
DV: 16 mg per day
Pantothenic acid
Vitamin B5 — essential for coenzyme A and fatty acid synthesis.
DV: 5 mg per day
Vitamin B-6
Amino acid metabolism and neurotransmitter synthesis.
DV: 1.7 mg per day
Folate, total
Vitamin B9 — DNA synthesis, critical during pregnancy.
DV: 400 µg per day
Vitamin B-12
Red blood cell formation and nervous system function.
DV: 2.4 µg per day
Choline, total
Essential nutrient for cell membranes and neurotransmitters.
DV: 550 mg per day
Antyoksydanty i karotenoidy
Carotene, beta
Provitamin A carotenoid — converts to retinol and acts as antioxidant.
Carotene, alpha
Provitamin A carotenoid, half the vitamin A activity of beta-carotene.
Cryptoxanthin, beta
Provitamin A carotenoid found in orange fruits and peppers.
Lycopene
Red-pigment antioxidant; studied for prostate and cardiovascular benefit.
Lutein + zeaxanthin
Macular pigments protecting retinal health and vision.
Inne związki
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