Eight kinds of nutrients that women need urgently every day

1. Folic acid 400 μg/day

Best source: asparagus, beets, broccoli, fortified cereal

2. Vitamin B6 1.5 mg/day

Best source: flatfish, salmon, tuna, lean steak, chicken breast, banana, potato

3. Vitamin C 75 mg/day

Best source: cantaloupe, broccoli, grape juice, orange juice, strawberries, cayenne pepper

4. Vitamin E 23 International Units, 15 mg/day

The best sources: peanut butter, sunflower oil, safflower oil, hazelnuts, sunflower seeds

5. 1000 mg/day calcium, 1200 mg/day 50+

The best sources: cabbage, skim milk, yogurt, sardines

6. Iron 15 mg/day, 50 years and above 10 mg/day

Best source: Lean steak, shrimp, enhanced breakfast cheese, wheat, lentils, apricot, tofu, oysters

7. Magnesium 320 mg/day

Best source: buckwheat, tofu, almonds, sunflower seeds

8. Zinc 12 mg/day

Best source: steak, pork chops, veal, tofu, oysters

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