1) Vitamin B12
The functions of other parts of the body and the brain and nerves; Blood cells, Mainly necessary for development. Foods containing vitamin B12 are meat (beef), Tuna sardines animal liver and kidney; All kinds of eggs soy milk Milk and milk products.
2) Vitamin D
It can fight diseases and help you lose weight. It can also prevent depression. oranges mushroom, cow's milk soy milk Salmon Egg yolk contains vitamin C.
3) Magnesium
Magnesium can help with heart health. Migarine can relieve migraine, Helps bone health. It can reduce the risk of stage 2 diabetes. It can reduce the risk of cancer. avocado, nuts Beans Tofu grains, omnivore Green leafy vegetables and dark chocolate contain magnesium.
4) Iron
Women lose iron almost every month due to their menstrual cycle. It is because of the iron that the cat has lost that it needs iron. Especially in pregnant women, iron deficiency can affect the growth of the fetus. red meat curry paste Beans fern seeds You can get iron by eating green flowers. Foods containing vitamin C can also be eaten because they can strengthen the absorption of iron.
5) Folic acid (Vitamin B9)
Folic acid is also known as vitamin B. After the age of 13, you need between 400 and 600 grams of folic acid. Folic acid is needed to help produce red blood cells and prevent anemia. curry paste Orange, It is included in foods such as beef.
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