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1.400 micrograms folic acid/day
The best sources: asparagus, beet, broccoli, strengthening the cereal
2.vitamin ᨅ.5 mg/day
The best sources: flounder, herring, tuna, lean steak and chicken breast, banana, potatoes
3.vitamin C75 mg/day
The best sources: hami melon, broccoli, grape juice, orange juice, strawberry, pepper
4.vitamin E23 an international units, 15 mg/day
The best sources: peanut butter, sunflower oil, safflower, hazeinut, sunflower
5.calcium 1000 milligram/day, over 50 1200 milligram/day
The best sources: cabbage, skim milk, yogurt, sardines
6.iron 15 mg/day, 50 years old of above 10 mg/day
The best sources: lean steak, shrimp, cheese, wheat, reinforced breakfast and apricots, bean curd, oyster
7. Magnesium 320 mg/day
The best sources: buckwheat, bean curd, almond, sunflower
8. Zinc 12 mg/day
The best sources: beef steak, pork, small, bean curd, oyster
Tags: acid, calcium, iron, Magnesium, Nutrition, Vitamin, Women, Zinc
