What food should be taken daily to get required amount of calcium, potassium, magnesium, and all the essential vitamins, proteins and carbohydrates.
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Calcium is present in the highest amount in the body mostly in the skeleton. Calcium is essential for the formation of bone and teeth, for clotting of blood, contraction of heart and muscle etc. Small fish eaten along with bones, skim milk powder etc are excellent sources and milk, milk products like curd, sesame seeds, ragi, green leafy vegetables like carrot leaves, drumstick leaves etc are other good sources. For Adults 400-500 mg, 250g of potassium which is present almost entirely in the cells of different tissues, muscles, etc. Only small quantities are present in the extra cellular fluid. 1500 mg of Calcium: 750 mg Magnesium) is important for body functions. Conditions such as Kidney disorders, Diabetes, alcoholism and use of certain medications may cause loss of magnesium from the body. Green leafy vegetables, whole grains, almonds, Halibut fish, beans etc are food sources of Magnesium. Delicious foods that are high in protein. Oats. .eggs. Almonds Cottage Cheese. Greek Yogurt. Milk..Broccoli. Carbohydrates are energy-giving foods that fuel your body cells to carry out metabolism, while vitamins are organic food components that help your body use proteins, carbohydrates and fats. You get carbohydrates by eating foods like honey, potatoes and sugar.
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More than 50% of your food consumption should be in natural form. You should consume all varieties of natural food like - green leaves, raw veggies, fruits, legume sprouts, nuts & seeds. Include some portion of all these categories in your food everyday. This will take care of macro & micro nutrients.
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