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Fruits and berries Root vegetables and vegetables Salads Cooking oils Fish and seafood Meat Eggs and dairy products Treats, sweet and savory Breakfast Alcohols

Fat-soluble vitamins

Vitamin A Retinol, β-carotene Karotenoidit Beta-carotene (precursor of vitamin A)Vitamin D2 (ergocalciferol), D3 (cholecalciferol)Vitamin E Tocopherols, tocotrienols Alpha-tocopherol Vitamin K K₁ (phylloquinone), K₂ (menaquinone)

Water-soluble vitamins (B complex + C)

Vitamin B B1 Thiamine Thiamine B2 Riboflavin Niasiiniekvivalentti NE B3 Niacin (nicotinamide, nicotinic acid)B5 Pantothenic Acid Pantothenic acid B6 Pyridoxine B9 Folate, folic acid B12 Cobalamin Choline (B-group, vitamin-like)Vitamin C Ascorbic Acid

Trace elements

Trace elements Hemirauta Fe Iron Cu Copper Zn Zinc (I) Iodine Se Selenium Cr Chrome Mn Manganese

Mineral or trace element

Minerals Ca Calcium P Phosphorus Minerals Nitrates Mineral density

Physiological compounds

Electrolytes Na Sodium K Potassium Mg Magnesium Osteocalcin Homocysteine Polyphenols Fenoliyhdisteet Flavonoids

Antioxidants and bioactive compounds

Antioksidantit Quercetin Oleocanthal Carotenoids Beta-carotene (precursor of vitamin A)Lutein Zeaxanthin Betalain Lycopene Phytoene Resveratrol Anthocyanins Pterostilbene Allicin (when not cooked)Sulfur compounds Antibacterial compounds Actinidin enzyme

Typpiyhdisteet

Typpiyhdisteet Tryptophan

Flavanols (catechins)

Hesperidin Naringin

Energy & nutrients

Energy (kJ)Calories (kcal)

Carbohydrates

Carbohydrates Organic acids Alcohol

Sugars

Sugars Monosaccharides Disaccharides Glycemic index Lactose (milk sugar) 15 Galactose 32 Maltose (malt sugar) 30 Glucose (grape sugar) 70 Sucrose (cane sugar) 100 Tärkkelys Kuitu Polysakkaridi, vesiliukoinen Xylitol (birch sugar) 100 Fructose (fruit sugar) 140–175 Galactose (C6H12O6)Ribose (C5H10O5)Deoxyribose (C5H10O4)Trehalose (mushroom sugar) (C12H22O11)Caramel color E150

Protein

Protein Amino acids Creatine (compound, energy for muscles)Taurine (amino acid)

Fiber

Fiber Beneficial bacteria of the gut Gut health Prebiotics Inulin Pectin Laxative

Effects on the body

Support for the immune system Immune defence Supporting hemoglobin levels Promotes iron absorption Managing cholesterol Lowering triglycerides Increasing HDL cholesterol Reducing LDL cholesterol Anti-inflammatory Prevents the oxidation of blood cholesterol Heart and vascular health Brain health Prevention of cerebral circulation disorders, paralysis Alzheimer's Lowers the risk of blood clots Lowers the risk of stroke and heart disease Strengthens the inner lining of blood vessels May help prevent unwanted blood clotting Anti-inflammatory effects Reducing chronic inflammation Risk of arteriosclerosis Improved digestion Ca Calcium Structure and health of bones and teeth P Phosphorus Energy metabolism, bones K Potassium Fluid balance, nervous system function Sodium Fluid balance, muscle function Mg Magnesium Function of muscles and nervous system Cl Chloride Fluid balance, part of hydrochloric acid Blood pressure The body's resistance to inflammation Blood sugar management Diabetes Blood sugar and insulin sensitivity Low in calories Weight management Metabolic syndrome Metabolism Hormones Bone Ihon terveys Protecting cells from oxidative stress Formation of muscle cells Slows down cell aging Condition of the skin and mucous membranes Mucous membrane health Collagen production in the skin Collagen - Skin Connective Tissue Joints Tendons Muscles Bones Skin and tissue well-being Skin microcirculation Gives the skin a healthy color Enhancing athletic performance Enhances UV protection UV damage Sun Wounds Eye health Vision Rheumatoid arthritis Reduces inflammation and oxidative stress Liver Liver detoxification Possible cancer-preventive effect Antibacterial properties Possible effect on sleep quality Fertility Who it may not be suitable for Oat protein Sulfites Flavor Raising agents E450, E500 Coconut oil - lauric acid Palm oil - palmitic acid

Domestic food production

Finland

Food imports

Europe (especially the EU & EFTA)Kaakkois-Aasia Asia North America (USA & Canada)Caribbean region (West Indies)South America Latin America Oceania Africa & Oceania Coffee, cocoa, spices Itä-Afrikka Länsi-Afrikka South Africa Africa Coffee, cocoa, spices

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Self-squeezed grapefruit juice

The fresh, tangy taste of grapefruit is not to everyone's taste, but it is one of nature's most nutritious fruits, rich in vitamins C, B...

Blood orange

Italian delights: The best blood oranges are said to grow in Sicily, in the volcanic soil of Mount Etna, high above sea level.

Orange

Loads of vitamin C
- You can get your daily vitamin C from just two oranges – unless you pop a...

Kiwi

Nutritional Composition of Kiwi Several sources describe kiwi as a highly nutrient-dense fruit. It contains abundant amounts...

Apple

Apples are low in calories but rich in vitamins and minerals. Simply put: Apples are healthy.
Like most other fruits, apples...

Oatmeal Apple Almond

When you happen to buy fresh and slightly too hard apples, you can make a treat with them using cinnamon and sugar.
Chop the...

Dark grape

Dark grapes are a nutritious and delicious fruit that support heart health, digestion, and the immune system.
They...

Delicious - cheese, grapes, and pear

Delicious - cheese, grapes, and pear...

Pear

The pear is healthy and sweet, a good source of dietary fiber and vitamin A – and to top it all off, low in calories.

Pears poached in raspberry liqueur

People who are allergic to dyes and avoid E-codes prefer alcohol in their kitchens.
Different alcohols...

If you are allergic

Mango

Fresh Mango Puree...

Fresh mango purée

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Mango on toast

You can enjoy the full taste of mango at breakfast by choosing the mildest possible bread. Mango Folate is...

Quark + Mango

Add fresh pureed mango to fat-free quark.
Leave a little puree as a sunspot. Mango gives a good flavor to the quark, no...

Persimmon - Kaki - Sharon

When ripe, the fruit is especially sweet and contains more sugars, which show up as brown spots on the surface of the skin.

Coffee break

Toast
Extra virgin olive oil, persimmon, cottage cheese...

Dates

The date is a sweet and nutritious fruit that has been consumed for centuries, especially in the food cultures of the...

Honeydew melon

Honeydew melon is low in calories and, thanks to its high water content and nutrients, is an effective body hydrator.

Prunus domestica 'Sinikka'

Luumu, erityisesti kotimainen lajike Prunus domestica 'Sinikka', ei ole vain herkullinen vaan myös...

Avocado and plum salad

Calvados honey salad dressing:
Extra virgin olive oil, Calvados, black pepper, honey, salt...

Avocado

Avocado contains plenty of healthy fats that support the heart and circulatory system.

Pomegranate

Health Benefits of Pomegranate
• Rich in antioxidants
Contains polyphenols such...

I love

cosme.fi - Home Kitchen SiriSiri Finland...

Lingonberry

Lingonberry is a superberry of the northern nature, known for its tart flavor and versatile health benefits. Lingonberry is especially known for its effects on...

Lingonberry porridge whipped

Lingonberry porridge whipped:
Lingonberries, water, sugar, salt, semolina...

Nutrients in Cultivated Blueberries

Blueberries (cultivated) are a true health bomb, and their nutritional profile makes them...

Flavonoids - Black currant - Red wine

Blackcurrants and red wine pair beautifully with meat dishes thanks to their rich content...

Blackcurrant Sauce for Meat

Blackcurrant Sauce for Meat
Ingredients:
• 200 ml blackcurrants (fresh...

Blackcurrant sauce

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Blackcurrants rolled in dark chocolate

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Finger exercises in the morning

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Red currants - Campari

Red currants taken from the freezer last a couple of days in the refrigerator with the help of Campari.
Great additions to...

If you are allergic

Red currants + cheese

The liqueur sweetens the tart and sour berries. No additional sugar is needed.
Liqueur is an excellent preservative. Whole...

White currants

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Cointreau Flavoured White Currants

The best spices ever: If you are allergic to some unnamed dyes and preservatives that are found in foods and also in cosmetics, you...

If you are allergic

Green currants + Cointreau

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If you are allergic

Good morning! Porridge and green currants

Good morning! Porridge and green currants...

Berries, love for colors

Aamulehti 13.10.2025
Sini Kuvaja Heli Laaksonen kirjoitti villin kirjan väreistä "Ovatko suomalaiset värijännittäjiä?" kysyy...

Strawberries dipped in dark chocolate

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Sugar

Sugar is a pure carbohydrate.

Finland's best beer 2025, dark lager Kippari

KANAVA BREWERY Vääksy Asikkala Finland Finland's best beer 2025
DARK LAGER Kippari...

"Ei se ollut humalassa, se oli sahissa."

Museo kanavan varrella, Vääksy Finland "Sahti on muinaista juhlaolutta."

What drinks would you like?

cosme.fi - Home Kitchen in Finland - COSME for Your Pleasure...

Red wine

Punaviini on paljon muutakin kuin pelkkä illallinen kumppani.
Punaviini ei sisällä rasvaa tai...

Cheers!

Hot rum - to health!

Noidan flunssankarkotus

Noidan flunssankarkotusresepti on herätetty henkiin maalauksen muodossa.
Kuvassa höyryävä teekuppi, villasukat, kynttilä, inkivääri, sitruuna, hunaja...

Calvados

If you are allergic to the colours used in food and cosmetics, you can use various alcohols as spices.

If you are allergic

Cabbage and Beetroot Soup

For the pot:
Rapeseed oil, yellow onion and red onion, chopped, black pepper, previously...

Beetroot

Beetroot is known for its versatile health benefits. It is full of nutrients that support, among other things, liver function and digestion.

Nutrients in Beetroot

Nutrients in Beetroot
Beetroot is rich in beneficial nutrients that support various bodily...

Beetroot Bake with Blue Cheese

Beetroot Bake with Blue Cheese
Ingredients:
• 4–5 medium beetroots...

Root vegetables cooked in a pan

Rapeseed oil, black pepper, basil, parsley, salt
Yellow onion, garlic, parsnip, carrot, sweet potato, potato Sauté the...

Rosamunda potato

Mealy baked and mashed potato
Much more than just a baked potato!

Parsnip

Vitamin B: The root contains vitamins B1, B2, and B6, which help the body convert food into energy. Vitamin B folate is especially important for pregnant women. Potassium: Potassium...

Celeriac

It is said that even athletes in ancient Greece drank celery juice to improve their performance. Celeriac contains important dietary fibers that enhance digestion...