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HEALTH Tips

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NUTRITIOUS FOOD

Nutrients

Children Adults

Carbohydrate 


40-60g/100g of calories

50-70 g/100g of calories

Sources: Glucose (its basic form) and sweets, biscuits, chocolates, pastries, honey, fruits, cereals, grains, pulses, bread, beans, potatoes, other vegetables and fruits.
Protein 20-33g 45-55g
Sources: Legumes, grains, nuts and seeds; dark leafy greens; eggs; dairy products.
Fat  15g  15g
Sources: Vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc
Vitamin A 300-600g
1200-2400g
750g
3000g
Sources: Fish liver oils, liver of animals, diary products like butter, ghee, milk and eggs, green leafy vegetables, red palm oil, carrot, pumpkin and ripe mango.
Vitamin D 400 I.U 200 I.U
Sources: Fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk and dairy products ( butter, ghee, milk).
Vitamin E 10-20mg 20-25mg
Sources: Wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs.
Vitamin K Any  Any
Sources: Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc
Vitamin B12  03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0g
 1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1g
Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.
Vitamin B6  03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0g
1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1g
Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.
Thiamine
Riboflavin
Nicotinic

Acid

03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0g
 1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1g
Sources: Dried yeast, rice polishing, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut, meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.
Vitamin C 25mg 40mg
Sources: Citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage), Gooseberry, Guava , Pineapple, Cashew fruit, ripe mango, papaya and tomato.
Vitamin P Any Any
Sources: Fresh fruits (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).
Calcium  400mg 600mg
Sources: Dairy products; dark, leafy greens, legumes; most nuts and seeds; molasses; figs, apricots.
Iron  20-28mg 28-30mg
Sources: Legumes (especially soybeans and soy products other than oil); dark, leafy greens; dried fruits; whole and enriched grains; molasses.
Zinc 10-15mg 15mg
Sources: Eggs, cheese, legumes, nuts, wheat germ, whole grains, some kinds of brewer's yeast.
Sodium 5-10g  10-15g
Sources: Salt