We know that fruits and vegetables are good for health. They contain a lot of vitamins and minerals. But how much you need to eat food to make up for a daily stock of nutrients?
How many vitamins and minerals found in various foods? And how much they need to eat? See the tables on the mineral Kolobok.ua.
![istock-487694073](/f/c5ea6b50d774b061f870a59d0bed1f2a.jpg)
Vitamin A
This vitamin improves eyesight and good for your skin. Thanks to him we can maintain long youth and health. From vitamin A deficiency the first to suffer hair and nails. The daily rate of consumption - 1 mg. Where to look for this vitamin?
![vitamina](/f/6ceeb5e1c92835eb7d974d1d4048b77c.jpg)
riboflavin
Vitamin B2 is responsible for the health of nails, skin, hair, strong immunity and stable psycho-emotional state. Daily rate - 1.8 mg. Look for it in such products:
![vitaminb2](/f/f5ac9060246b52933c36bce5af459003.jpg)
Vitamin C
We all know that it helps strengthen the immune system, responsible for the strength of bones and teeth. His lack of results in bleeding gums and tooth decay. Daily rate - 80 mg. To make up for the daily norm of this vitamin, it is necessary to use such products:
![vitamin_c](/f/eb2cbc9265359548db4d1b558c486e48.jpg)
vitamin D
Essential vitamins for our skeleton. Without it, calcium is poorly absorbed. He also is responsible for the thyroid gland and the reproductive system. Daily norm - 2,5 mcg. Look for these products:
![vitamin_d](/f/9ec0033f4ece290d0d622e34edc4c5e3.jpg)
Potassium
Potassium - an important element for our heart. It also helps to remove fluid from the body. daily norm - 2500 mg. Potassium deficiency provokes edema and diseases of the cardiovascular system. Look for it in such products:
![kaliy](/f/d7fd4eba01b169ff031076b1d5a047ea.jpg)
Calcium
Calcium is responsible for the strength of bones and teeth. With its deficit observed fragility of human bone system. daily consumption rate - 1250 mg. Look for it in such products:
![kaltsiy_01](/f/37f54ea8f0700bab0f78b72b98fd2547.jpg)
Iron
Iron helps carry oxygen throughout the body. Its deficiency leads to anemia. Daily norm - 15 mg.
![zhelezo](/f/f0e6a36b6d34954432cc24a75cb85887.jpg)
Iodine
Iodine is responsible for the thyroid gland. It helps support the work of all body systems. Daily rate - 150 micrograms.
![yod](/f/1fae73519c128d9ad66d031f10f5fd83.jpg)
You will also be interested to know and strengthens bones and rejuvenates: the more useful porridge for children and adults.