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8 kinds of essential nutrients during the day


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 �

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