10 Essential Daily Nutrients

If women want to have a healthy body, a beautiful appearance, and stay young, they must take 10 nutrients every day. If you want to know which 10 nutrients they are, follow me to learn about them!

Nutrient Iron

Iron is an essential nutrient for rosy skin. Iron is obtained from red meat, such as beef, chicken liver, and oysters. Daily iron intake should be greater than 10 mg, and 18 mg per day for adult women.

Nutrition DHA

DHA is one of the fatty acids that promotes communication between cells and the nervous system, while EPA controls inflammation and protects our heart. You can get DHA and EPA from fish oil, cheese, eggs, milk and peanut butter. The daily intake for adults is about 160g and for pregnant women is 200mg.

Vitamin A

There are two types of vitamin A. The provitamin A in carrots is the most beneficial food and can be directly converted into vitamin A. There are also cantaloupe, spinach, etc. Retinol is another vitamin found in meat and dairy products, as well as muffins, snacks, and low-fat yogurt. Retinol is good for your eyes, but if you take too much, it can harm your bones. 800-2000 micrograms for adults.

Vitamin E

When you need to lose weight, when you need to whiten, lighten spots, and resist oxidation, vitamin E is indispensable. It helps to strengthen the normal functioning of the heart and immune system. The daily intake for adults is 14mg.

Nutritional Calcium

Bone health is closely related to calcium, which can also reduce the risk of colon cancer and lower cholesterol and blood pressure. However, it is difficult to get enough calcium in daily diet. The daily intake for adults is around 200-400MG, and women over 50 years old need to consume around 1200MG per day.

Vitamin D

Vitamin D can promote calcium absorption and can be used to treat rickets in children and osteomalacia and joint pain in adults. Vitamin D is formed through a chemical reaction in the skin when it is exposed to ultraviolet radiation. It is best to take 800-1000 international units per day.

Vitamin K

Vitamin K can reduce fractures. If the body lacks vitamin K, it is very easy to cause fractures. Most people can get enough vitamin K, but if you rarely eat foods containing vitamin K, you still need to take some vitamin K supplements to supplement it. For bone health, the daily intake for adult women is 90mg.

Vitamin C

If you want good skin, you need vitamin C. It can even help you lose weight and enhance your body's immunity and antiviral capabilities. Vitamin C is relatively easy to consume. Fruits such as strawberries, oranges, and green peppers all contain vitamin C, but many people still lack vitamin C. Adults should take 100mg of vitamins per day, but never exceed 2000mg.

Folic acid

All pregnant women need to supplement folic acid, and B vitamins are equally important for pregnant women. Folic acid can be used to fight neural tube defects and AIDS and protect the development of normal cells. The daily intake is 400MG.

Cellulose

Fiber makes people feel full and aids digestion, helping to lower cholesterol. Most people only consume half of the recommended amount each day. Vitamins are found in foods such as whole grains, beans, fruits and vegetables, but manufacturers are now adding fiber to foods you might not expect, including ice cream and yogurt. The daily intake is about 30G.