1.Folic acid (folic acid food) 400 micrograms per day
The best source: Asparagus, beet, broccoli, strengthening the oatmeal
2.Vitamin B6 1.5 milligrams per day
The best source: Flounder, herring, tuna, thin beefsteak, chicken’s brisket, banana, potato
3.Vitamin C 75 milligrams per day
The best source: Hami melon, broccoli, grape (the food of grape) Juice, orange juice, strawberry, dish pepper
4.Vitamin E 23 international units, 15 milligrams per day
The best source: Peanut butter, sunflower oil, safflower oil (oil food) , fibert, sunflower seed
5.Calcium (calcium food) 1000 milligrams per day, 1200 milligrams per day over 50
The best source: Wild cabbage, defatted milk, sour cheese, sardine
6.Iron (iron food) 15 milligrams per day, 10 milligrams per day over 50
The best source: Thin beefsteak, shrimp, strenghthened type breakfast cheese, wheat, French beans, preserved apricot, bean curd, oyster
7.Magnesium is 320 milligrams per day
The best source: Buckwheat, bean curd, almond, sunflower seed
8.Zinc is 12 milligrams per day
The best source: Beefsteak, pork chop, veal, bean curd, oyster
It's nice to know what kind of nutrition that a woman really needs. Always eat with color; focus on eating fruits and vegetables to have a healthy diet.
ReplyDelete@SC thanks for ur comment :) :)
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