Food Sources of 31 Essential Vitamins and Minerals |
您所在的位置：网站首页 › Minerals › Food Sources of 31 Essential Vitamins and Minerals |
|
When it comes to vitamins and minerals, you're probably looking for the bottom line: How much do you need, and what foods have them? The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale How much you need: Adults ages 19-50: 1,000 milligrams per dayWomen age 51 and older: 1,200 milligrams per dayMen age 51 - 70: 1,000 milligrams per dayMen 71 and older: 1,200 milligrams per dayWhat it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more Don't get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older
Choline Foods that have it: Milk, liver, eggs, peanuts How much you need: Men: 550 milligrams per dayWomen: 425 milligrams per dayPregnant women: 450 milligrams per dayBreastfeeding women: 550 milligrams per dayWhat it does: Helps make cells Don't get more than this much: 3,500 milligrams per day
Chromium Foods that have it: Broccoli, potatoes, meats, poultry, fish, some cereals How much you need: Men ages 19-50: 35 micrograms per dayWomen ages 19-50: 25 micrograms per day, unless pregnant or breastfeedingPregnant women: 30 micrograms per dayBreastfeeding women: 45 micrograms per dayMen age 51 and up: 30 micrograms per dayWomen age 51 and up: 20 micrograms per dayWhat it does: Helps control blood sugar levels Don't get more than this much: No upper limit known for adults
Copper Foods that have it: Seafood, nuts, seeds, wheat bran cereals, whole grains How much you need: Adults: 900 micrograms per day, unless pregnant or breastfeedingPregnant women: 1,000 micrograms per dayBreastfeeding women: 1,300 micrograms per dayWhat it does: Helps your body process iron Don't get more than this much: 8,000 micrograms per day for adults |
今日新闻 |
推荐新闻 |
| CopyRight 2018-2019 办公设备维修网 版权所有 豫ICP备15022753号-3 |