What are some healthy sources of nutrients?

 Vitamins

Vitamins are essential nutrients that the body needs in small amounts. In general, the body cannot produce vitamins. Therefore it needs to be used in food.

They are grouped as soluble in water and soluble in fat. Vitamins D, A, E and K are fat-soluble vitamins that travel easily through the kidneys and are excreted.

On the other hand, folate, riboflavin, vitamin C, vitamin B12, vitamin B6, niacin and thiamin are water-soluble vitamins that are stored in body cells.

What are some healthy sources of nutrients?

Simply understanding the types of nutrition will not help an individual maintain a healthy lifestyle. Instead, they need to take the initiative in planning a meal that combines the nutritional benefits under discussion

Nutrient

.Vitamins

: Green leafy vegetables, milk, poultry, eggs, fish, nuts, seeds are the best sources of vitamins.

Minerals - 

Spinach, banana, egg yolk, nuts and seeds, strong grains, etc.

Protein -

 Chicken, fish, turkey, lentils, milk and eggs.

Fiber - 

Fruits, millets and sprouts.

Carbohydrates - 

rice, bread, whole grains, etc.

Fats -

 Nuts, unsaturated fats, etc., are good sources of fat.

Water

What is the correct ratio of essential nutrients for the body?

Take a look at the different proportions based on the types of nutrients a person needs daily.

1. Vitamins

Biotin - 0.3 mg

Folate - 0.4 mg

A- 0.6 mg

B1- 0.14 mg

B2- 0.16 mg

B3- 0.18 mg

B5-0.6 mg

B6-0.2 mg

B12- 0.6 mg

C- 0.75 mg

D - 0.5 mg

E-0.10 mg

Vitamin K-0.80 mg

2. Minerals

Calcium - 1000 mg

Iron - 15 mg

Magnesium - 350 mg

Chromium - 0.12 mg

Copper - 2 mg

Chlorine - 3400 mg

Fluorine-3.5 mg

Iodine-0.15 mg

Nickel - 1 mg

Manganese - 5 mg

Molybdenum - 75 mg

Potassium - 3500 mg

3. Protein

An adult should consume about 800 mg of protein daily.

4. Fiber

An individual should consume about 30,000 mg of fiber regularly.

5. Carbohydrates

Adults should consume 325,000 mg of carbohydrates regularly.

6. Fat

The amount of fat in an adult should be 77000 mg daily.

7. Water

Adults - Experts recommend drinking at least 1.5 to 2 liters of water daily.

This is basic information about the types of nutrients and their sources. An individual can measure and develop a diet chart accordingly.