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A variety of vegetables in a salad can provide an abundance of nutrients to help fight disease. Beware of salad dressings which can contain unhealthy levels of fats.


Builds and repairs body tissues.
Builds antibodies - the blood.
components that fight infection

Meat, fish, poultry, eggs, cheese, milk and milk products, seeds, legumes, nuts


Supplies energy.
Helps in use of fats.

Bread, cereals, pasta, rice, potatoes, fruits, table sugars, syrup


Supplies energy.
Helps in absorption of fat-soluble vitamins.

Margarine, butter, oils, salad dressings, nuts, cheese, meats

(Vitamin B1)

Releases energy from carbohydrates.
Promotes normal growth and appetite.

Pork, organ meats, enriched and whole grain bread and cereals, nuts, seeds, legumes

(Vitamin B2)

Maintains healthy skin and eyes.
Maintains a normal nervous system, releases energy to body cells during metabolism.

Organ meats, white flour, whole grain flour, breads, milk


Helps growth and development. Maintains nervous system and gastrointestinal tract.

Organ meats, poultry, peanut butter, milk, eggs, poultry, fish, beef, legumes

(folic acid)

Builds red blood cells.

Organ meats, nuts, legumes, eggs, green leafy vegetables, oranges, bananas, mushrooms

Vitamin B12

Helps form red blood cells.
Maintains nerve and gastrointestinal tissues.

Organ meats, beef, pork, fish, shell fish, milk and milk products, eggs

Vitamin C
(Ascorbic Acid)

Builds healthy teeth and gums.
Maintains strong blood vessel walls.

Citrus fruits, broccoli, cauliflower, green pepper, strawberries, potatoes, fortified juices

Vitamin B6

Promotes production of antibodies and red blood cells.

Organ meats, bananas, beef, ham, egg yolk, fish, cabbage, spinach

Vitamin A

Helps bone and tooth development.
Promotes good night vision. Maintains healthy skin and membranes.

Organ meats, egg yolk, dark green leafy or yellow vegetables, apricots, peaches, tomatoes, milk

Vitamin D

Enhances calcium and phosphorous use to maintain healthy bones and teeth.

Milk and margarine fortified with vitamin D, organ meats, salmon, tuna, eggs

Vitamin E

Protects fat in body tissues from oxidation.

Vegetable oil, margarine, salad dressing, egg yolk


Maintains strong bones and teeth.
Promotes healthy nerve function and normal blood clotting.

Milk and milk products, sardines, salmon with bones, mackerel, oysters, soybeans, tofu, nuts, seeds


Combines with protein to form hemoglobin, the red blood cell constituent that transports oxygen and carbon dioxide.

Organ meats, red meats, enriched breads and cereals, legumes, dried fruits


Helps energy metabolism and tissue formation.

Shellfish, meat, fish, poultry, nuts, eggs, legumes, soy products, whole grains, seeds and sprouts


Prevents breakdown of fats and other body chemicals.

Seafood, whole-grain cereals, meat, egg yolk, chicken, milk, garlic


Helps build red blood cells.

Oysters, nuts, liver, kidneys, legumes, corn oil, margarine


Builds and maintains strong bones and teeth.
Helps energy metabolism and tissue formation

Nuts, soy beans, whole grains, molasses, shellfish, spinach, liver, beef

Helps in function of thyroid gland.

Iodized salt, shrimp, oysters, lobster


Insoluble Fibre - promotes regularity and helps reduce the risk of colon irregularities or diverticulusus (colon disease).
Soluble Fibre - helps decrease cholesterol level, reduces the risk of heart disease, and helps control blood sugar levels in people with diabetes.

Insoluble - wheat bran, whole grains, rye bread, whole wheat bread
Soluble - oats, beans, some fruits and vegetables, white bread, rolls, pasta, bagels

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