8 kinds of nutrition which women need badly

8 kinds of nutrition which women need badly
1.Folic acid (folic acid food) 400 micrograms per day

The best source: Asparagus, beet, broccoli, strengthening the oatmeal

2.Vitamin B6  1.5 milligrams per day

The best source: Flounder, herring, tuna, thin beefsteak, chicken’s brisket, banana, potato

3.Vitamin C 75 milligrams per day

The best source: Hami melon, broccoli, grape (the food of grape) Juice, orange juice, strawberry, dish pepper

4.Vitamin E 23 international units, 15 milligrams per day

The best source: Peanut butter, sunflower oil, safflower oil (oil food) , fibert, sunflower seed

5.Calcium (calcium food) 1000 milligrams per day, 1200 milligrams per day over 50

The best source: Wild cabbage, defatted milk, sour cheese, sardine

6.Iron (iron food) 15 milligrams per day, 10 milligrams per day over 50

The best source: Thin beefsteak, shrimp, strenghthened type breakfast cheese, wheat, French beans, preserved apricot, bean curd, oyster

7.Magnesium is 320 milligrams per day

The best source: Buckwheat, bean curd, almond, sunflower seed

8.Zinc is 12 milligrams per day

The best source: Beefsteak, pork chop, veal, bean curd, oyster