8 kinds of essential nutrients during the day

August 17, 2011

1. Folic acid
400 mg / day.
Contained in vegetables such as asparagus, beets, broccoli (broccoli) …, and cereals.

2. Vitamin B
61.5 mg / day.
Contained in fish such as halibut, herring, tuna, beef, chicken, bananas, potatoes …

3. Vitamin C
75 mg / day.
Contained in: pumpkin, broccoli (broccoli), grape juice, orange juice, strawberries, mustard …

4. Vitamin E
15 mg / day.
Contained in: peanuts, refined oils derived from plants such as sunflower oil, safflower oil, sesame oil …

5. Calcium
1000 mg / day, more than 50 years old 1200 mg / day.
Contained in: broccoli (broccoli), yogurt, sardines …

6. Iron
15 mg / day, more than 50 years old 10 mg / day.
Contained in: grilled peanut, shrimp, cheese, wheat, soybeans, tofu, oysters …

7. Magnesium
320 mg / day.
Contained in: buckwheat, tofu, almonds, sunflower seeds.

8. Zinc
12 mg / day. Contained in: beef, pork, veal, tofu, oysters …