Are you getting enough nutrients every day?

We need much calcium load, how many vitamins every day? Is that your body is getting enough vitamins and minerals from diet or not your existing?

If you are worried about this, please refer to doses of vitamins and minerals needed for the body every day, and some suggestions of how to get enough of the substance through some familiar food.




Vitamin A
Body dose required for each day: 2,310 IU (700 mcg)
Vitamin A Food supply:
- Two medium carrots: 2,758 IU
- 1 duck egg: 472 IU
- 28 g chicken livers: 4,026 IU
- 28 g eel unprocessed: 974 IU

Vitamin B1 (Thiamine)
Dose to the body every day: 1.1 mg
Food supply Vitamin B1:
- 1 cup of oatmeal: 1.2 mg
- 100 g scad: 0.68 mg
- 110 g tuna: 0.57 mg
- 85 g pork: 0.72 mg

Vitamin B2
Dose to the body every day: 1.1 mg
Food supply Vitamin B2:
- 1 cup cheese made from skim milk: 0.4 mg
- 85 g salmon: 0.4 mg
- 1 cup of cooked spinach: 0.4 mg

Vitamin B3 (Niacin)
Dose to the body every day: 14 mg
Food supply Vitamin B3:
- ½ avocado fruit: 1.3 mg
- 2 large carrots: 8.6 mg
- 85 g salmon: 8.6 mg
- 1 medium potato: 1.7 mg
- 30 g almonds: 1.1 mg



Vitamin B5
Dose to the body every day: 5 g
Food supply Vitamin B5:
- 1.5 cups of oatmeal: 1.4 mg
- 1 cup nonfat yogurt Lat: 1.6 mg
- 85 g of meat roasted / grilled 0.9 mg
- 1 cup of brown rice: 0.6 mg
- 1 small sweet potato: 0.5 mg

Vitamin B6
Dose to the body every day: 1.3 mg
Vitamin B6 Foods offers:
- 85 g salmon: 0.8 mg
- 1 cup of brown rice: 0.3 mg
- 1 cup fresh broccoli: 9.2 mg

Vitamin B9 (Folic acid)
Dose to the body every day: 400 mcg
Food supply vitamin B9:
- 1 cup of cooked spinach: 263 mcg
- Half a cup of red beans: 115 mcg
- 1 cup orange juice: 75 mcg

Vitamin B12
Dose required for each day: 2.4 mcg
Vitamin B12 Food supply:
- 30g cheese thickness: 0.2 mcg
- 85 g chicken / lamb: 0.3 mcg
- A cup of low-fat yogurt Lat: 1.5 mcg
- 1 tablespoon nutritional yeast (Nutritional yeast): 4 mcg

Vitamin C
Dose to the body every day: 75 mg
Food supply of vitamin C:
- 1 large glass of orange juice: 97.9 mg
- 140 g papaya: 86.5 mg
- 90 g chopped fresh broccoli: 81.2 mg



Vitamin D
Dose to the body every day: 600 IU (15 mcg)
Vitamin D Foods offers:
- 1 cup of milk: 100 IU
- 1 cup of soy milk: 119 IU
- 85 g mackerel: 388 IU

Vitamin E
Dose to the body every day: 15 mg
Vitamin E Food supply:
- 1 cup of cooked spinach: 3.7 mg
- 2 tablespoons olive oil: 3.8 mg
- 30g almonds: 7.3 mg
- 1 egg white: 3.6 mg

Calcium
Body dose required for each day: 1,000 mg
Food supply Calcium:
- 1 cup unsalted low-fat yogurt: 488 mg
- 1 cup of soy milk: 299 mg
- 1 cup of cooked spinach has 245 mg

Iron
Dose to the body every day: 18 mg
Food supply iron:
- 1 cup of cooked spinach: 6.4 mg
- 1 cup of oatmeal: 3.4 mg
- 1/2 cup lentils: 3.3 mg
- 190g beef: 5.5 mg
- 2 beets: 0.8 mg
- 1 medium baked potato with skin: 1.9 mg


Kali
Need for daily dosage: 4,700 mg
Food supply potassium:
- 1 large banana: 487 m
- 100 g spinach: 498 mg
- 1 cup unsalted low-fat yogurt: 625 mg
- 1 cup fresh orange juice: 496 mg
- 1 medium potato: 952 mg
- 1 cup chopped cantaloupe: 417 mg
- 1/2 cup soy boiled: 338 mg
- 100 g green beans: 1,132 mg

Zinc
Dose to the body every day: 8 mg
Food supply zinc:
- 100 g fresh oysters: 25 mg
- 85 g beef: 3.9 mg
- 1/4 cup peanuts: 1.2 mg
- 1 cup of brown rice: 1.2 mg
- 1 cup skim milk 1 mg
- 85 g grilled chicken / lamb: 9.6 mg
- 1 medium baked potato with skin: 0.6 mg