Vitamin and mineral supplement fact sheets

CALCIUM




Calcium-rich foods include milk, cheese, and yogurt; vegetables like kale, broccoli, and Chinese cabbage; and canned sardines and salmon with soft bones that you eat.











IODINE




The use of iodized salt is the most widely used strategy to control iodine deficiency.




VITAMIN A

Rich sources of vitamin A include green leafy, orange, and yellow vegetables such as carrots and spinach.


VITAMIN B12

Foods from animals, but not plants, naturally have vitamin B12. These include fish, meat, poultry, eggs, milk, and other dairy products.


VITAMIN B6


Vitamin B6 is found naturally in many foods and is added to others.



[h=1]VITAMIN C[/h]
You can get enough vitamin C by eating a variety of foods including citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes.


[h=1]VITAMIN D[/h]
Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets.


[h=1]VITAMIN E[/h]
Many foods have vitamin E including vegetable oils (such as wheat germ, sunflower, and safflower oils), nuts (such as almonds), seeds (such as sunflower seeds), and green vegetables (such as spinach and broccoli).


[h=1]ZINC[/h]
Many foods have zinc. Red meat, poultry, oysters and other seafood, and fortified breakfast cereals are good sources. Beans, nuts, whole grains, and dairy products have some zinc as well.

Wakuu wenzangu ili tuipe Afya miili yetu tuwe tunatumia kila siku hivyo vyakula nilivyoweka hapo juu basi kama haitawezekana kila siku japo kwa wiki mara 3 au mara 4 tusikose kula kwa ajili ya kuipa Afya mwili weetu na maisha bora ya kila siku nawatakieni afya na uzima inshallah.

Mkuu MziziMkavu, kwa maisha ya kawaida ya kibongo, sijui kama itawezekana kumaintain hiyo menu angalau mara mbili, tatu au nne kwa wiki. Labda mwenzetu uliyepo ughaibuni.

Kingcobra said:

Mkuu MziziMkavu, kwa maisha ya kawaida ya kibongo, sijui kama itawezekana kumaintain hiyo menu angalau mara mbili, tatu au nne kwa wiki. Labda mwenzetu uliyepo ughaibuni.

Click to expand...

Mkuu Kingcobra basi hata chungwa utashindwa kula kila siku chungwa japo moja kwa siku? au tunda lolote lile kwa siku japo ni mojatu?mayai pia yamekuwa ni big deal hapo kwetu nyumbani? Mboga za majani pia big deal hapo nyumbani?

Wakuu wenzangu ili tuipe Afya miili yetu tuwe tunatumia kila siku hivyo vyakula nilivyoweka hapo juu basi kama haitawezekana kila siku japo kwa wiki mara 3 au mara 4 tusikose kula kwa ajili ya kuipa Afya mwili weetu na maisha bora ya kila siku nawatakieni afya na uzima inshallah.

Click to expand...

MziziMkavu tukisha kula inakuwaje?

Kingcobra said:

Mkuu MziziMkavu, kwa maisha ya kawaida ya kibongo, sijui kama itawezekana kumaintain hiyo menu angalau mara mbili, tatu au nne kwa wiki. Labda mwenzetu uliyepo ughaibuni.

Click to expand...

Acha utani yani hata mboga za majani ushindwe kupata,maharage,dagaa.hadi pilipili hoho maajabu haya au kwa vile vimeandikwa kizungu