Wednesday, January 27, 2010

A woman needed eight kinds of nutrition

Despite the growing concerned about a balanced diet, nearly half of women in the United States or from the daily diet can not obtain all the necessary nutrients. Latest edition of the "Mc  Call's" list of women's bodies are most in need of eight kinds of vitamins and minerals, as well as the optimal dosage and route of uptake.

1. Folic Acid 400 micrograms / day the best sources: asparagus, beets, broccoli, and strengthen cereal

2. Vitamin B6 1.5 mg / day the best Source: flounder, herring, tuna, lean steak, chicken breast, bananas, potatoes, "" Vitamin B but also to enhance the quality of VS eat leafy green of B vitamin supplements to prevent heart disease

3. Vitamin C 75 mg / day the best Source: cantaloupe, broccoli, grape juice, orange juice, strawberries, Caijiao

4. Vitamin E 23 international units, 15 mg / day the best source: peanut butter, sunflower oil, safflower oil, hazelnuts, sunflower seeds

5. Calcium 1000 mg / day, 50 years old and above 1200 mg / day the best sources: broccoli, skim milk, yogurt, sardines

6. Fe 15 mg / day, 50 over the age of 10 mg / day the best Source: lean steak, shrimp, and enhanced breakfast cheese, wheat, lentils, apricots, tofu, oysters, so especially in the cold winter, women afraid of the cold Note that more iron

7. Magnesium 320 mg / day the best Source: buckwheat, tofu, almonds, sunflower seeds

8. Zinc 12 mg / day the best Source: steak, pork chops, veal, tofu, oyster

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