how much quantity of each vitamin is required everyday
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Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day.
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Our body is lesslikely to become deficient in these vitamins:
Vitamin A (Retinoic acid): Men = 900 mcg; Women = 734 mcg (kale, eggs, cod liver oil, apple, orange, carrots, sweet potatoes, pumpkin anr mango.
Vitamin D - 15 mcg (cereals, milk, canned salmon and egg yolks)
Vitamin E - 15 mg (olive oil, sunflower oil, groundnut oil, avocados, almonds, and hazelnuts).
Vitamin K - 90 to 120 mcg (broccoli, kale, parsley, coconut oil)
Water-Soluble Vitamins are those which can be absorbed directly by cells and any excess intake flushes out by our natural outgoing process. These vitamins need to be restored more frequently. They are:
Vitamin C (asorbic acid): Men = 90 mg; Women = 75mg ( All citrus fruits like grapefruits, lemon, oranges, strawberries, mangoes, tomatoes and broccoli)
Vitamin B1 (Thiamine): Men = 1.2 mg; Women = 1.1 mg (milk, lentils, cantaloupe, long grain white rice)
Our body is lesslikely to become deficient in these vitamins:
Vitamin A (Retinoic acid): Men = 900 mcg; Women = 734 mcg (kale, eggs, cod liver oil, apple, orange, carrots, sweet potatoes, pumpkin anr mango.
Vitamin D - 15 mcg (cereals, milk, canned salmon and egg yolks)
Vitamin E - 15 mg (olive oil, sunflower oil, groundnut oil, avocados, almonds, and hazelnuts).
Vitamin K - 90 to 120 mcg (broccoli, kale, parsley, coconut oil)
Water-Soluble Vitamins are those which can be absorbed directly by cells and any excess intake flushes out by our natural outgoing process. These vitamins need to be restored more frequently. They are:
Vitamin C (asorbic acid): Men = 90 mg; Women = 75mg ( All citrus fruits like grapefruits, lemon, oranges, strawberries, mangoes, tomatoes and broccoli)
Vitamin B1 (Thiamine): Men = 1.2 mg; Women = 1.1 mg (milk, lentils, cantaloupe, long grain white rice)
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