- daily values,
- non-animal sources,
- health benefits.
Daily value: 400 micrograms
Non-animal sources: asparagus, broccoli, Brussels sprout, citrus fruits and juices, dark green leafy vegetables, fortified cereals, legumes, okra, spinach.
Folic acid is a form of vitamin B. It helps build, protect and repair DNA. Folic acid seems to lower the risk of heart disease and cancers of the colon, breast, ovary and cervix.
Daily value: 18 milligrams
Non-animal sources: asparagus, Brussels sprouts, collards, dandelion greens, dried beans, dried fruits, iron-fortified cereals, kale, soybeans, spinach, Swiss chard, whole grains, broccoli.
Iron is necessary for forming hemoglobin that helps to transport oxygen from the lungs to all cells in human body. Iron found in plants isn’t absorbed by the body as easily as the one found in meat and diary. Women need much more iron than men as they lose a lot of it through menstruation. Fruits and vegetables that are rich in vitamin C enhances iron absorption.
Iron deficiency leads to anemia that causes weakness, fatigue, lack of energy, shortness of breath, headache, irritability, dizziness, weight loss. There are other symptoms of low iron level such as split nails, a sore tongue, cold hands and feet.
Daily value: 400 milligrams
Non-animal sources: avocado, bananas, broccoli, brown rice, green vegetables, kidney beans, nuts, oatmeal, pinto beans, raisins, spinach, whole grains.
All the organs in a human body, especially heart, kidneys and muscles, need magnesium to function well. This mineral participates in energy production, transmitting electrical impulses across nerves and makes up the teeth and bones. It helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body. Magnesium may lower the risk of osteoporosis, prevent a heart attack, ease premenstrual syndrome, high blood pressure, heart arrhythmia, asthma, kidney stones.