Recent research has shown that about 85 percent of people do not get enough nutrients from their daily diet. Which are very important for their health. Especially women do not pay special attention to their diet, due to which they have to deal with all diseases. With increasing age, more problems start to increase. Along with health, it starts showing its effect on the skin as well. The face is lifeless and dry. In such a situation, how many vitamins and nutrients should be included in your daily diet, which will keep you healthy for a long time, you must also know. So let’s know …
1. Calcium
Need – 1000 ml. Grams per day
Advantage- Bones are strong.
Source – Dairy products, fish, green leafy vegetables.
2. Fiber
Need – 25 grams per day
Fayda- risk Corenri security and Diabetes Heart Disease are low.
Source – Fruits, Vegetables, Pulses, Nuts, Whole Grains.
3. Magnesium
Needed – 310-320 ml per day
Advantage- Helps in maintaining normal muscles and keeping nerve function smooth. Necessary for the development of bones.
Source – Nuts, seeds, fish.
4. Potassium
Requirements – 4700 ml per day
Advantage – Keeps blood pressure balanced. Salt and kidney stones help reduce the risk and prevent bones from becoming damaged.
Source – Potato, tomato paste or puree, white beans, curd, soybean, and banana.
5. Vitamin A
Needed – 2310 ml per day
Advantage – Helps to increase vision. Red blood cell improves production and immune function.
Source – Orange Vegetables, Meat, Green Leafy Vegetables.
6. Vitamin C
Needed – 75 ml per day
Advantage – Increases immunity and strengthens the immune system.
Source – fruits and vegetables, citrus fruits, red and green chilies, kiwi and guava
Read also: Green Tea Beauty Tips: learn its many benefits
7. Vitamin E
Needed – 15 ml per day
Advantage – Increases immunity.
Source – Serials, Almonds, Peanut Butter
Courtesy: Ishi Khosla, Dietician
