Nutrients required daily

Nutrients required daily

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Nutrients required daily
Posted in 2014
Nutrients Required Daily
Nutrients required will depend on the age, gender etc which will produce the energy as under
Here’s what the United States Department of Agriculture (USDA) recommends kids get calorie-wise and from each food group for a healthy, balanced diet:
2-3 years: 1,000
4-8: 1,200-1,400
9-13 (female): 1,600
9-13 (male): 1,800
14-18 (female): 1,800
14-18 (male): 2,200
* For active children, calorie requirements may be greater
I have given clearly about Vegetables,fruits,nuts etc which will give us vitamins, iron, minerals etc . If you take balanced food you will be healthy.
Pregnant woman required more according to the day of their pregnancy as per your child requirements. You can get all required nutrients from your food which is Safe and no side effects if you take as much as you like.
My advise
1. ...  If your want to give birth to a healthy child then follow According to ACOG, you and your baby need these key nutrients for a healthy pregnancy:
a....  Calcium ....Helps to build strong bones and teeth. Main sources include milk, cheese, yogurt, and sardines. During pregnancy you need 1,000 milligrams (mg) daily.
b...   Iron.....Helps red blood cells deliver oxygen to your baby. Sources include lean red meat, dried beans, peas, and iron-fortified cereals. During pregnancy you need 27 mg daily.
c...   Vitamin A...You need this vitamin for healthy skin, eyesight, and bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources. During pregnancy you need 770 micrograms daily.
d...  Vitamin C...Promotes healthy gums, teeth, and bones, and helps your body absorb iron. Good sources include citrus fruit, broccoli, tomatoes, and strawberries. During pregnancy you need 85 mg daily.
e...  Vitamin D... Aids your body in the absorption of calcium to help build your baby’s bones and teeth. Sources include exposure to sunlight, fortified milk, and fatty fish, such as salmon. During pregnancy you need 600 international units (IUs) daily.  Vitamin D is available in Sun light.  Expose your body according to your body color 15 to 45 minutes 
f...  Vitamin B6 ...Helps form red blood cells and helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in beef, liver, pork, whole-grain cereals, and bananas. During pregnancy you need 1.9 mg daily.
g..  Vitamin B12... Helps form red blood cells and maintains your nervous system. You can find this vitamin only in animal products. Good sources include liver, meat, fish, poultry, and milk. During pregnancy you need 2.6 micrograms daily.
h... Folic acid  A B vitamin important in the production of blood and protein, it also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord).
2.....All are available in your healthy food.  Eat well to have healthy child
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