Baiser Beauty

HOW TO FIND YOUR VITAMINS IN fOOD

Baiser Beauty

Here is a basic solution on getting your daily dose of vitamins and minerals through healthy food.

 

Vitamin A

WHAT IT DOES

Powerful Antioxidant, helps with the vision, healthy skin and more.

RECOMMENDED DOSE

700 mg daily

HOW TO GET IT

Sweet potatoes, Carrots, Kale

2-3 times a week

 

Vitamin B6

WHAT IT DOES

Helps with metabolism and fights infection.

RECOMMENDED DOSE

1.3 mg daily

HOW TO GET IT

Beans, Sunflower seeds, Pistacho nuts.

One serving a day

 

Vitamin B12

WHAT IT DOES

Helps with metabolism and fights infection.

RECOMMENDED DOSE

1.3 mg daily

HOW TO GET IT

Beans, Sunflower seeds, Pistacho nuts.

One serving a day.

 

Calcium

WHAT IT DOES

Fortifies bones and teeth

RECOMMENDED DOSE

1000 mg daily

HOW TO GET IT

Yogurt, Low fat Mozzarella, Dark leafy greens (Watercress).

One serving a day.

 

Vitamin E

WHAT IT DOES

Protects cells from harmful molecules

RECOMMENDED DOSE

15 mg daily

HOW TO GET IT

Avocado, Sunflower seeds, Nuts

Two or Three servings a week.

 

Vitamin C

WHAT IT DOES

Increases your metabolism and prevents infection.

RECOMMENDED DOSE

75 mg daily

HOW TO GET IT

Citrus fruits, red green and yellow pepper, kale

One serving a day.

 

Vitamin D

WHAT IT DOES

Helps absorb calcium for bone growth and reduces inflammation.

RECOMMENDED DOSE

15 mcg daily

HOW TO GET IT

Sunlight

15 minutes of sunlight every day.

 

Iron

WHAT IT DOES

Forms hemoglobin in red blood cells

RECOMMENDED DOSE

18 mg daily

HOW TO GET IT

Lentils, beans.

One serving a week.

 

B9 (Folate)

WHAT IT DOES

Aids in new tissue formation in the body, helps prevent birth defects in pregnant women.

RECOMMENDED DOSE

400 mcg daily

HOW TO GET IT

Beans, lentil, spinach, Asparagus, Lettuce and Avocado

One serving a day.