Why You Should Eat Tomatoes with Olive Oil: Boosting Lycopene Absorption & Health Benefits

Tomatoes are widely loved not only for their juicy flavor but also for their impressive nutritional profile. They're packed with antioxidants and vitamins that promote heart health, skin beauty, and even cancer prevention.

But did you know that eating tomatoes with olive oil can significantly increase their health benefits?

Let’s explore how this simple food combination works and why you should add it to your daily diet.

🍅 Top Health Benefits of Tomatoes

1. Rich in Lycopene – A Powerful Antioxidant

The red color of tomatoes comes from lycopene, an antioxidant that protects your body from oxidative stress. 

It’s linked to:

• Lower cancer risk (especially prostate cancer)
• Improved heart health
• Anti-aging effects on the skin and organs

2. Great for Skin and Immunity

Tomatoes are high in vitamin C, E, and beta-carotene, all of which support healthy, radiant skin and a strong immune system.

3. Heart-Friendly

The potassium and lycopene content in tomatoes help regulate blood pressure and reduce cholesterol levels.

4. Digestive & Weight Management

Low in calories and high in water and fiber, tomatoes help with digestion, hydration, and appetite control.

⚠️ Possible Side Effects of Tomatoes

While tomatoes are incredibly healthy, there are a few things to be aware of:

1. Acid Reflux or Heartburn

Tomatoes are acidic and can irritate the stomach lining, especially for those with GERD or gastritis.

2. High Potassium Risk for Kidney Patients

People with chronic kidney disease may need to limit potassium-rich foods, including tomatoes.

3. Allergies

Some individuals may experience itching, swelling, or upset stomach after eating tomatoes.

🫒 Why Tomatoes Should Be Eaten with Olive Oil

Here’s the science: Lycopene is fat-soluble, meaning it’s best absorbed in your body when consumed with healthy fat.

👉 Olive Oil + Tomatoes = Better Absorption

Increases lycopene absorption 

by up to 4 times

Olive oil also adds its own anti-inflammatory and heart-healthy properties.

This combination is a staple in the Mediterranean diet, known for longevity and disease prevention

☝Pro Tip: Cooked is Better

• Heating tomatoes helps release more lycopene
• Lightly sauté tomatoes in extra virgin olive oil for maximum benefit

✅ Final Thoughts

Tomatoes are a nutrient powerhouse, but pairing them with olive oil unlocks their full potential. This duo boosts antioxidant absorption, supports heart health, and enhances overall wellness.

So next time you reach for a tomato, don’t forget the olive oil—your body will thank you!

#TomatoBenefits #OliveOil #Lycopene #HealthyEating #HeartHealth #AntiAgingFoods #MediterraneanDiet #TomatoOliveOilCombo

Top 12 Vegetables and Fruits Rich in Iron and Folate for Anemia Prevention

🩸 Top 12 Vegetables and Fruits Rich in Iron and Folate for Fighting Anemia

Anemia can leave you feeling tired, weak, and foggy. Two of the most important nutrients in the fight against anemia are iron and folate (vitamin B9). While iron helps make hemoglobin—the oxygen-carrying part of red blood cells—folate is essential for producing and maintaining new cells, including red blood cells.

If you're looking for natural, plant-based ways to boost these nutrients, here are the Top 12 vegetables and fruits rich in iron and folate.

🥬 Top 12 Iron- and Folate-Rich Plant Foods (per 100g)

1 Spinach (cooked)

• Iron (mg) : 3.6
• Folate (μg): 194
• A classic anti-anemia green

2 Kale (cooked)

• Iron (mg) : 1.5
• Folate (μg): 141
• Packed with vitamin C for better absorption

3 Beetroot 

• Iron (mg) : 0.8
• Folate (μg): 109
• Supports blood flow and detox

4 Broccoli (cooked)

• Iron (mg) : 1.0
• Folate (μg): 108
• Rich in folate & vitamin C

5 Asparagus (cooked) 

• Iron (mg) : 2.1
• Folate (μg): 149
• Excellent folate source

6 Edamame (boiled)  

• Iron (mg) : 2.3
• Folate (μg): 311
• A folate and iron powerhouse

7 Lentils (cooked) 

• Iron (mg) : 3.3
• Folate (μg): 181
• High in iron, protein & fiber

8 Black beans (cooked) 

• Iron (mg) : 2.1
• Folate (μg): 150
• Plant-based protein & iron

9 Avocado Fruit

• Iron (mg) : 0.6
• Folate (μg): 81
• Heart-healthy fats & folate

10 Orange Fruit

• Iron (mg) : 0.1
• Folate (μg): 30–40
• Boosts iron absorption via vitamin C

11 Papaya Fruit

• Iron (mg) : 0.3
• Folate (μg): 37
• Gentle on the stomach, rich in C and folate

12 Dried Apricots 

• Iron (mg) : 2.7
• Folate (μg): ~10–15
• Great iron source for snacking

🌿 Why These Foods Work Together

Folate supports the creation of new red blood cells, preventing certain types of anemia like megaloblastic anemia.

Iron, especially from plant sources (non-heme iron), is best absorbed when paired with vitamin C-rich foods like oranges or bell peppers.

Cooking greens like spinach and kale reduces oxalates, making iron more bioavailable.

☝Tips to Boost Absorption

1. Combine iron-rich foods with vitamin C sources (e.g., lemon juice, bell pepper).
2. Avoid drinking coffee or tea with iron-rich meals—they can reduce absorption.
3. Cook legumes properly to enhance nutrient availability.

📌 Final Thoughts

Whether you're dealing with anemia or just looking to build a stronger, healthier body, adding more iron- and folate-rich vegetables and fruits to your diet is a smart move. These 12 foods are natural, nutrient-dense, and easy to incorporate into daily meals.

#IronRichFoods  
#FolateFoods  
#AnemiaPrevention  
#HealthyEating  
#PlantBasedIron  
#IronDeficiency  
#BoostHemoglobin  
#NaturalSupplements  
#GreenForHealth  
#NutrientDense

Top 12 Foods Highest in Vitamin A

#Vitamin A is essential for healthy vision, immune function, reproduction, and cellular communication. It exists in two main forms:

Preformed Vitamin A (#Retinol): Found in animal-based foods.

Provitamin A (#Beta-Carotene): Found in colorful plant foods like carrots and spinach.

Here’s a list of the world’s top 12 vitamin A-rich foods based on Retinol Activity Equivalents (RAE) per 100g:

🏆 Top 12 Vitamin A-Rich Foods (per 100g)

1 #Beef Liver 

• Animal Type
• 9,000–20,000 μg RAE 
• One of the most concentrated sources

2 #Lamb Liver

• Animal Type
• 7,000–10,000 μg RAE 
• Also extremely rich

3 #Chicken Liver

• Animal Type
• 3,300–9,000 μg RAE  
• More commonly eaten in many regions

4 #Cod Liver Oil

• Animal (Oil) Type
• ~13,500 μg RAE
• 1 tbsp ≈ 1,350 μg; also rich in omega-3

5 #Carrots

• Plant Type
• ~835 μg RAE
• Beta-carotene powerhouse

6 #Sweet Potatoes (orange flesh)

• Plant Type
• ~960 μg RAE
• Best when cooked with fat

7 #Pumpkin

• Plant Type
• 700–850 μg RAE
• Seasonal favorite with high carotenoids

8 #Kale (cooked)

• Plant Type
• 900–1,100 μg RAE
• Absorption increases when cooked

9 #Spinach (cooked)

• Plant Type
• 550–900 μg RAE
• High in several other nutrients too

10 #Dried Apricots

• Plant Type
• ~750 μg RAE
• Great as a snack

11 #Cantaloupe Melon

• Plant Type
• ~170 μg RAE
• Mild but sweet source

12 #Red Bell Peppers

• Plant Type
• 150–210 μg RAE
• Vitamin-rich and vibrant in color

Did You Know?

#Daily Recommended Intake:

1. Adult Men: 900 μg RAE
2. Adult Women: 700 μg RAE

Too much is harmful: Especially from liver—limit intake to avoid vitamin A toxicity.

Fat helps: Vitamin A is fat-soluble. Pair with healthy oils for better absorption.

Summary

Best Foods and Ingredients to Pair with Pork for Better Flavor and Nutrition

 Pork is a versatile and flavorful meat, but it can sometimes carry a strong smell or feel greasy when not balanced with the right ingredients. The good news? With the right food pairings—both in cooking and serving—you can bring out the best in pork, reduce unwanted odors, and even boost its nutritional value. Here’s a helpful guide to ingredients and side dishes that complement pork perfectly.

1. Neutralize Pork Odor with These Ingredients

When cooking pork, especially for boiling or braising dishes, the following ingredients can help remove the gamey or 'porky' smell:

- Ginger: A powerful odor neutralizer. Use sliced ginger while boiling or add ginger juice when marinating.

- Garlic: Offers strong flavor and antibacterial benefits. Works great in stir-fries and stews.

- Green onion (scallion): Helps cut through fatty smells—ideal for soups and boiled dishes.

- Doenjang (Korean soybean paste): Its fermented aroma masks unpleasant odors; add a spoonful to the boiling water.

- Coffee grounds: Add 1 tsp to boiling water for a rich, savory tone.

- Green tea: Soak the meat in brewed tea or add a tea bag to the pot while boiling.

- Soju or cooking wine: Helps evaporate and lift off meat odors during boiling or marinating.

2. Boost Flavor with These Herbs and Spices

- Rosemary: Excellent for oven-roasted pork.

- Thyme: Balances the richness of fatty cuts.

- Clove: Adds warm, deep flavor—especially good for stews and boiled pork.

- Cinnamon stick: Works well in soy-simmered pork dishes.

- Chili: Enhances flavor and adds heat.

- Fermented sauces: Bring umami and richness.

3. Eat with These Foods for Better Digestion

- Napa cabbage kimchi: Cuts through fatty meats and adds probiotics.

- Radish: Contains enzymes that aid protein digestion.

- Cabbage or lettuce: Provide fiber and freshness.

- Leeks or garlic chives: Help warm the stomach and aid digestion.

- Pickled vegetables: Add acidity and balance richness.

4. Complement with Fruits for Tenderizing and Nutritional Balance

- Pineapple: Contains bromelain, a natural meat tenderizer.

- Kiwi: Has actinidin, which breaks down protein quickly.

- Apple and pear: Add natural sweetness and help soften meat.

- Lemon or green grapes: Refresh the palate and detoxify.

5. Enhance Nutrient Absorption

- Broccoli: High in vitamin C, helps absorb iron.

- Tomatoes: Lycopene complements fatty cuts and provides antioxidants.

- Chili peppers & raw garlic: Enhance immunity and iron absorption.

- Perilla leaves: Rich in calcium and iron.

🥗Sample Meal Pairings

Pork Dish & Best Pairings

1. Boiled pork (suyuk)

Kimchi, pickled radish, perilla leaves, clove, ginger

2. Stir-fried pork (jeyuk bokkeum)

Lettuce wraps, garlic, leeks, apple/pear marinade

3. Oven-roasted pork

Rosemary, thyme, roasted garlic, broccoli

4. Soy-braised pork (jangjorim)

Cinnamon, soy sauce, coffee, boiled eggs

Liver Trouble on the Surface: What Your Skin, Nails, and Hair May Be Telling You

Warning Signs from Your Body: When Your Liver Is in Trouble

The liver is often called a “silent” organ, quietly supporting your body’s metabolism, detoxification, and hormone regulation. However, when it begins to struggle, it doesn’t always stay silent. In fact, your body may begin to reveal early warnings of liver dysfunction in unexpected places—such as your skin, nails, and hair.

#Skin Changes: More Than Cosmetic Concerns

One of the most visible signs of liver dysfunction is jaundice, where the skin and the whites of the eyes take on a yellow hue. This occurs due to the buildup of bilirubin, a substance the liver normally processes and excretes. In some cases, individuals may also experience persistent itching, not caused by dry skin, but by bile salts accumulating in the skin due to impaired bile flow.

Another noticeable clue is the appearance of spider angiomas—small, spider-like clusters of blood vessels often found on the face, chest, or arms. These are common in advanced liver disease, especially in people with alcoholic cirrhosis. Reddened palms, or palmar erythema, may also appear due to altered hormone levels associated with chronic liver damage.

#Nail Clues: The Hands Speak, Too

The condition of your nails can offer important hints. One classic sign seen in chronic liver disease is called Terry’s nails. In this condition, most of the nail appears white or pale with only a narrow pink band at the tip. This appearance is often linked to cirrhosis and other systemic conditions.

Other nail-related signs include brittle, ridged, or splitting nails, which can result from protein or vitamin deficiencies—a common problem in individuals with advanced liver disease. While nail changes can occur for many reasons (including aging, anemia, or thyroid disorders), when accompanied by other liver-related symptoms, they shouldn’t be ignored.

#Hair Health and Hormonal Clues

Although hair problems are often overlooked, they can also reflect internal imbalances. Dry, brittle, or thinning hair may develop when the liver is unable to properly process fats and absorb fat-soluble vitamins like A and E. In more advanced liver conditions, hair loss or general hair thinning may occur due to chronic malnutrition or metabolic disturbance.

In men, liver dysfunction can also alter hormone balance, leading to reduced body hair and even the development of gynecomastia, or enlarged breast tissue—signs of estrogen dominance caused by the liver’s inability to properly break down hormones.

#When to Be Concerned

It’s important to remember that skin, nail, and hair changes are not always due to liver disease. However, when these signs are persistent and appear alongside symptoms such as chronic fatigue, unexplained weight loss, abdominal discomfort, dark urine, or pale stools, they may be your body's way of signaling a deeper problem.

If you notice several of these signs—especially in combination—it’s wise to consult a healthcare provider and request liver function tests. Early detection can make a significant difference in outcomes, particularly in conditions like hepatitis, cirrhosis, or liver cancer.

#Final Thought: Listen to the Outside to Understand the Inside

Your skin, nails, and hair are more than just surface features—they reflect your inner health. The liver plays a vital role in nourishing, detoxifying, and supporting the entire body. When its function declines, it may quietly call for help through small but telling external changes. Paying attention to these visible signs can help you act early, seek proper care, and protect one of the body’s most essential organs before serious damage occurs.

Warning Signs from Your Body: When Your Liver Is in Trouble

#LiverHealth  

#SkinSigns  

#TerryNails  

#SpiderAngioma  

#JaundiceAwareness  

#HairLossWarning  

#PalmarErythema  

#LiverDiseaseSymptoms  

#NailHealthMatters  

#HormonalImbalance  

#FatigueAndLiver  

#EarlyLiverDetection

Warning Signs from Your Body: When Your Liver Is in Trouble

Liver Trouble on the Surface: What Your Skin, Nails, and Hair May Be Telling You

The liver is a silent workhorse, performing over 500 vital functions in the body. It metabolizes nutrients, filters toxins, regulates hormones, and supports the immune system. Yet, liver disease often goes unnoticed until it becomes severe—earning it the nickname “the silent organ.” Here are the key warning signs your body might be sending you when your liver is under stress or suffering from disease such as hepatitis, cirrhosis, or liver cancer.

1. Discoloration of Urine and Stool

One of the earliest visible signs of liver dysfunction is a change in the color of urine and stool:

• Dark-colored urine (tea- or cola-like): Caused by excess bilirubin being excreted through the kidneys instead of the bile duct. This can be an early sign of liver inflammation or obstruction.
• Pale or clay-colored stool: Indicates a lack of bile in the digestive system due to bile duct obstruction or severe liver damage.

These changes are especially significant if they persist for several days and are not due to dehydration or dietary factors.

2. Physical and Digestive Symptoms

Liver distress often presents with vague but persistent symptoms:

• Pain or discomfort in the upper right abdomen
• Bloating or a feeling of fullness even after small meals
• Unexplained weight loss and loss of appetite
• Persistent fatigue
• Mild fever or night sweats
• Nausea or vomiting

These symptoms may seem minor at first but can be early indicators of serious liver conditions.

3. Skin and Eye Changes

• Jaundice (yellowing of the skin and eyes): A classic sign of liver failure due to bilirubin buildup.
• Itchy skin: May result from bile salt accumulation.
• Spider angiomas: Small, spider-like blood vessels on the skin, often seen in liver cirrhosis.

Nail Ridges: What Your Nails Reveal About Your Health

#Nail ridges are more than just a cosmetic issue; they can provide important clues about your overall health. While some ridges are harmless and related to aging, others may signal underlying health problems, including nutritional deficiencies, hypothyroidism, and cardiovascular disease. Understanding the different types of nail ridges and their possible causes can help you identify when it's time to seek medical advice.

#Common Causes of Nail Ridges

1. Aging : As we age, the growth of our nails slows down, leading to the natural development of vertical ridges. These ridges, running from the base of the nail to the tip, are usually harmless and become more pronounced over time.

2. Nutritional Deficiencies : Lack of essential nutrients, such as vitamins and minerals, can also cause nail ridges. Deficiencies in vitamins like B12, iron, or zinc can lead to changes in nail texture and the appearance of ridges. Ensuring a balanced diet with sufficient nutrients is key to maintaining healthy nails.

3. Dehydration : Insufficient hydration affects the moisture levels in your nails, leading to dryness and the formation of ridges. Drinking enough water and using moisturizing products can help prevent dehydration-related ridges.

4. External Trauma : Physical damage to the nail matrix, the area where new nail cells are produced, can result in both vertical and horizontal ridges. This damage can be caused by habits such as nail-biting, or by injury to the nail.

#Hypothyroidism : Vertical Ridges

Hypothyroidism, a condition where the thyroid gland is underactive, can manifest in your nails as vertical ridges. These ridges, running from the cuticle to the nail tip, are often accompanied by other signs of thyroid dysfunction, such as brittle, thinning nails. The reduced activity of the thyroid gland slows down nail growth and affects the delivery of nutrients, leading to the formation of these characteristic ridges.

#Cardiovascular Disease : Beau’s Lines and Cyanosis

Cardiovascular disease can lead to more pronounced horizontal ridges, known as Beau’s lines. These ridges are usually a sign that the body has experienced a significant health event, such as a heart attack or severe illness, causing a temporary halt in nail growth. In addition to Beau’s lines, individuals with cardiovascular problems may notice cyanosis, a bluish or purplish discoloration of the nails due to poor oxygenation of the blood. These signs warrant immediate medical attention, as they can indicate serious health issues.

#Conclusion

Nail ridges can be a normal part of aging, but they may also signal deeper health concerns. Vertical ridges are often harmless but can indicate hypothyroidism if they are accompanied by other symptoms. Horizontal ridges, like Beau’s lines, or changes in nail color can point to more severe conditions, such as cardiovascular disease.

In addition to these conditions, nail ridges can also be caused by nutritional deficiencies, dehydration, and physical trauma. Paying close attention to your nails and the changes they undergo can provide early warning signs of health issues that need to be addressed. If you notice significant changes in your nails, it's important to consult a healthcare professional for an accurate diagnosis and appropriate treatment. Your nails could be telling you more about your health than you realize.

Resources : ChatGPT 

The Role of Polysaccharides in a Balanced Diet: Key Sources and Health Benefits

 #Polysaccharides, complex carbohydrates formed by the linkage of multiple monosaccharides, are a crucial component of our daily diet. These complex carbs offer a range of health benefits, including energy supply and digestive health. Here are some primary sources of polysaccharides:

1. #Grains :

   - Rice, wheat, corn, barley, and other grains are rich in polysaccharides like starch.

   - The outer layers of grains contain high amounts of dietary fiber, which is beneficial for digestive health.

2. #Tubers :

   - Potatoes, sweet potatoes, and yams are high in starch, making them a significant energy source.

   - Sweet potatoes, in particular, are rich in dietary fiber and antioxidants.

3. #Legumes :

   - Beans, lentils, and peas contain both dietary fiber and starch, making them highly nutritious.

   - Legumes are also packed with protein, offering a wide range of essential nutrients.

4. #Fruits :

   - Bananas, apples, and pears contain polysaccharides like pectin.

   - These fruits also provide vitamins and minerals, contributing to a balanced diet.

5. #Vegetables :

   - Carrots, broccoli, spinach, and other vegetables are rich in cellulose, a type of dietary fiber.

   - These vegetables are beneficial for digestive health and help maintain satiety.

6. #Seaweed :

   - Seaweeds like nori, kelp, and agar contain polysaccharides such as alginic acid and agarose.

   - They are also rich in minerals like calcium and iodine.

These #polysaccharide-rich foods are essential for a #balanced diet, providing energy and numerous health benefits. Because polysaccharides digest slowly, they help maintain satiety and stabilize blood sugar levels. 

Incorporating polysaccharides into your diet ensures a steady energy supply and supports overall well-being.

Recouces : ChatGPT  #stabilize_blood_sugar_levels, #diabetes 

Fiber Therapy For a Healthy Colon

 

    It is said that all diseases come from the large intestine. That's why colon health is so important. When toxins are produced in the large intestine and not properly excreted, toxins rise and attack the liver. An unhealthy colon can lead to chronic constipation, poor bowel movements, poop, irritable bowels, diarrhea, and chronic fatigue.

Today, I'm going to unravel some of the knowledge related to the captain that I've learned and acquired.

 

#Recommended drinking water

     It is recommended to get into the habit of drinking 1 cup of lukewarm water on an empty stomach every day when you wake up in the morning. The recommended amount of water is about 1.5 to 2 liters per day. Water is essential for maintaining organ and brain function. Lack of water is dangerous, but drinking too much water is just as dangerous as lack of water. If you drink too much water, your cells swell. In particular, drinking too much water can cause the swollen brain cells to cause headaches, dizziness, confusion, and, in severe cases, death. You may have felt dizzy after a quick sip of water in the midsummer heat. As the saying goes, 'chew water and drink', it is beneficial to the human body to consume water or food at an appropriate speed and in an appropriate amount. Blood water levels are also harmful to the body if the water level in the blood is too high or too low.

It is not recommended to drink food or other beverages 1 hour before or after drinking water.

In particular, those with colon disease can benefit from drinking rice tea instead of water. Add 1 tablespoon of rice to 1 liter of water and boil until the rice is fully cooked. Rice tea is non-toxic, so it can be consumed daily and there are no restrictions on dosage.

 

#Dietary Fiber Therapy for a healthy colon

      While fiber intake is important for lowering cholesterol levels, it is also very important for diabetes and colon health. In particular, dietary fiber intake is strongly recommended in relation to constipation and colon cancer. This is due to the role of dietary fiber in the gut.

Dietary fiber is a high molecular substance that is not digested by digestive enzymes secreted by the human body. Nevertheless, dietary fiber intake is recommended because of its physiological functions in the human body.

Dietary fiber is divided into insoluble fiber and soluble fiber.

Soluble fiber plays an important role in changing cholesterol levels. The liver needs cholesterol in the blood to produce bile, and dietary fiber is needed to secrete this bile. As a result, fiber intake lowers blood cholesterol levels and promotes bile secretion. For this reason, dietary fiber is highly recommended for preventing high blood pressure and lowering cholesterol levels.

While soluble fiber plays an important role in the liver, insoluble fiber plays a more important role in the large intestine.

Insoluble dietary fiber is a substance that composes the cell wall, and unlike soluble dietary fiber, it absorbs and retains water without being dispersed in water. This helps to improve the flow of stool by increasing and softening stool volume and to relieve constipation symptoms by facilitating defecation. 

Most importantly, how beneficial this insoluble diet is for colorectal cancer. Insoluble dietary fiber absorbs carcinogens in the colon and increases the amount of feces to dilute the carcinogens in the feces and shorten the time the fecal substances stay in the intestine, thereby minimizing the contact time between carcinogens and the colonic mucosa. This dietary fiber is found in the skins of vegetables and fruits, as well as in unrefined whole grains (grain skins). A moderate intake of carbohydrates and a regular diet can also help prevent constipation. Sometimes, you can see people eating a protein-based diet excluding carbohydrates to maintain a body shape and increase muscle mass. A low-carb, high-protein diet is recommended for good health, but it doesn't mean you have to completely eliminate carbs. Adequate carbohydrate intake is important for increasing bowel movement, and it should not be forgotten that whole grains, the main source of carbs given up for weight control, contain a variety of essential nutrients your body needs. A diet high in protein can damage the kidneys. Therefore, it is not an exaggeration to say that a balanced diet is an essential element for healthy physiological activities of the human body. Then, what about excessive intake of dietary fiber? Excessive intake of dietary fiber can cause gastrointestinal disorders, and since dietary fiber is easily combined with minerals, when dietary fiber is taken as a supplement, it contains a lot of phytic acid or oxalic acid, which can interfere with the absorption of calcium , zinc and iron. Therefore, dietary fiber intake through food is most recommended as a balanced diet. 

 

☝ It is said that colon cancer comes without symptoms, but if you have frequent constipation and diarrhea, you should suspect your colon health. For gut health, beneficial bacteria like probiotics will also play a role. It is a well-known fact that soybean paste, cheonggukjang, and kimchi contain many of these beneficial bacteria.

Foods rich in dietary fiber include:

#foods high in soluble fiber	#foods high in insoluble fiber
Fruits such as citrus fruits, apples, strawberries, and bananas Potatoes, sweet potatoes, oats, seaweed, green beans, legumes, barley, etc.	Vegetables, wheat, brown rice, soybean, barley, celery, apple, carrot, mallow, cabbage, radish, burdock, etc.

 

☝    Many people drink vegetable juices indiscriminately to detoxify their intestines. However, among the many vegetables that are considered good for the body, there are those that produce harmful gases in the gut. Cabbage, for example, which is known to be particularly good for stomach ulcers, is also known for its intestinal toxicity. Therefore, it may be safer for people with large intestine problems to eat steamed vegetables than raw vegetables.

#대장_식이섬유, #건강한대장_물마시기, #콜레스테롤 _수용성식이섬유, #대장암예방 _불용성식이섬유, #만성변비_불용성식이섬유 , #건강한대장을위한식사요법, #콜레스테롤, #식이섬유, #1일권장물의양, #식이섬유많은식품, #숙변, #식사요법, #식이요법, #질병_음식으로 고치기, #불용성식이섬유, #수용성식이섬유, #물마시기요법, #건강한대장을위한식이요법

#colon_dietary fiber, #healthy large intestine_drinking water, #cholesterol _soluble fiber, #colon cancer prevention _insoluble fiber, #chronic constipation_insoluble fiber, #meal therapy for a healthy large intestine, #cholesterol, #diet Fiber, #1 recommended amount of water per day, #food high in fiber, #success, #meal therapy, #diet, #repair with food, #insoluble fiber, #soluble fiber, #drinking water, #healthy Diet for the large intestine

Hypertension and Dietary Strategies

 

   High blood pressure can be asymptomatic for years or even decades. However, even without symptoms, hypertension damages blood vessels and greatly increases the risk of stroke, kidney disease, and heart disease. Therefore, periodic inspections should be performed once a month. The cause of high blood pressure is not known with certainty. In particular, despite a temporary increase in blood pressure, the normal blood pressure level, 'white coat hypertension', may be related to cardiovascular disease. Normal blood pressure is less than 120/80 mmHg.

<#Blood pressure standard>

① Normal blood pressure: systolic blood pressure less than 120 mmHg, diastolic blood pressure less than 80 mmHg 

② Prehypertension: systolic blood pressure 120 to 139 mmHg or diastolic blood pressure 80 to 89 mmHg 

③ Stage 1 hypertension (mild hypertension): systolic blood pressure 140 to 159 mmHg or diastolic blood pressure 90 to 99 mmHg 

④ Hypertension 2 Stage (moderate or greater): systolic blood pressure greater than 160 mmHg or diastolic blood pressure greater than 100 mmHg

More than 90% of high blood pressure is essential hypertension, and in most cases the cause is unknown. The remaining 5-10% have secondary hypertension with a clear cause. Essential hypertension, which accounts for the majority of hypertension, is not caused by a single cause. Several factors cause high blood pressure. Among them, genetic factors (family history) are the most common, and other factors include aging, obesity, hyperlipidemia, diabetes, smoking, menopause, lack of exercise, and stress. Dietary factors include excessive intake of sodium, fat, and alcohol, and insufficient intake of potassium, magnesium, and calcium. Drug factors include oral contraceptives, antacids, anti-inflammatory drugs, and appetite suppressants. The role of diet in hypertension remains controversial because most hypertensive patients have multiple risk factors. However, a low-fat, low-calorie, salt-restricted diet is very important for managing high blood pressure.

#Diet and lifestyle changes can lower blood pressure to a healthy range, and in fact, people who manage their blood pressure through diet see almost the same improvement as taking medication. However, many people need medication, and taking medication if needed is also an important part of long-term cholesterol control. The main types of blood pressure medications include diuretics that reduce water in the body, beta blockers that slow the heart rate, and ACE inhibitors that dilate blood vessels. Although these drugs are generally safe, they can cause a variety of side effects, including dizziness, dehydration, insomnia, and in some cases lower than normal blood pressure. 

Many people know that high cholesterol means high blood pressure, but not everyone with #high cholesterol will have high blood pressure. For example, I have pretty high cholesterol, but I have severe low blood pressure. It's also true that as you gain weight, your arteries circulate more blood, which raises your blood pressure, but you don't need to lose too much weight. Losing just 5-10% of your body weight is enough to bring your blood pressure back to the normal range. Therefore, it is more important to practice a healthy, low-calorie diet and intake control than to lose weight. Also, regular exercise of about 1 hour every day is good for preventing high blood pressure. There may be special types of exercise, but walking and other active activities in your daily life may also be beneficial.

The sodium in salt can raise blood pressure if you consume too much. Even if you use less salt when cooking, it's always a good idea to check food labels as sodium can be hidden in the unexpected foods we eat. 

Adequate potassium intake lowers sodium levels and lowers blood pressure. The recommended daily amount of potassium is 3500 mg, but higher doses may be needed to control high blood pressure. Potassium is abundant in fruits and all kinds of fresh foods. 

It is also important to get enough calcium and magnesium. This is because insufficient intake of calcium and magnesium raises blood pressure. However, calcium and magnesium are not medications for high blood pressure. This points to the importance of a balanced diet rather than a diet focused on calcium and magnesium intake. 

                 👉  See other articles on vitamin and mineral functions and deficiencies on my blog! 

 Magnesium is also found in green leafy vegetables, whole grains, legumes, lean meat, and poultry that contain potassium and magnesium. The good news is that many of these foods are rich in fiber, which can also help lower cholesterol. This is due to the special function the fiber has. There are two types of cholesterol in the blood. One is LDL, which is the bad cholesterol that causes high blood pressure and heart disease, and the other is HDL, which is good for the body.

LDL, called low-density lipoprotein, precipitates in blood vessels and promotes clot formation to stop blood flow, and high-density lipoprotein, HDL, removes excess LDL from the blood and transports it to the liver for disposal.

In order for the liver to make bile, cholesterol must be drawn in from the blood, and bile, a digestive juice, is excreted by binding with soluble dietary fiber. It also reduces the risk of colon cancer. Fruits, whole grains, and vegetables are rich in potassium and magnesium, which lowers sodium levels and is high in fiber, which is like killing two birds with one stone. This is why high-fiber foods are highly recommended for people with high blood pressure. In particular, the skins of grains such as oatmeal and the skins of fruits and vegetables such as apples are rich in fiber.

<2types of cholesterols in the blood>

LDL	It precipitates as bad cholesterol and causes high blood pressure and heart disease.
HDL	Takes cholesterol out of the sediment as good cholesterol.

 ☝Statins (cholesterol-lowering drugs) lower cholesterol levels by slowing the liver's cholesterol production, but there are many problems, such as interfering with the body's ability to produce vitamin D.

Many people turn to salad bars for a healthy diet. However, salad bars cause E. coli, Salmonella and Staphylococcus aureus to develop due to raw vegetables that are not washed properly.

Doctors recommend that people with high blood pressure limit their meat to three to four servings a week and eat more fish instead. This is because fish contain omega-3 fatty acids that can help lower blood pressure. Omega-3 fatty acids and garlic reduce the risk of blood clots by lowering LDL in the blood and increasing HDL. That said, it has the potential to reduce the risk of heart disease and stroke. All fish contain omega 3, but blue-backed oily fish such as salmon, tuna and sardines contain more omega 3.  Another reason omega 3 fatty acids are important is that they are essential fatty acids that the body cannot make and must obtain. In other words, a low-fat, low-calorie diet means replacing a diet high in saturated fat with a diet high in unsaturated fat. 

The brain is 60% fat, and the body needs a constant supply of fat. The body can make most of the fat it needs from other fats or raw materials. However, the two essential fatty acids that the body cannot make and must be consumed are alpha-linolenic acid (an omega-3 fatty acid) and linolenic acid (an omega-6 fatty acid). Both are found in nuts and seeds, especially flaxseed. Fat helps to absorb and utilize some vitamins and is #involved in the formation and #repair of nervous tissue. 

It is also used to maintain healthy skin, hands, and toenails, and to make hormones that regulate blood pressure, the immune system, growth, and blood clotting. Fat is also the basis of all cell membranes that surround all cells and internal structures in the body. As such, fat is an essential nutrient that is beneficial to the human body. But the problem is that you abuse margarine instead of butter. Margarine is a trans fat (saturated fat) made by hydrogenating fatty acids in vegetable oils. Trans fats have been widely linked to health problems. 

The only monounsaturated oils are olive oil, sesame oil, canola oil, and sunflower oil. Coconut oil contains saturated fats. Most vegetable oils contain omega-6, but flaxseed is a rare example of being rich in omega-3. However, flaxseed oil is not only low in fiber but also contains more calories, so using too much can cause weight gain.

#Foods that are beneficial for high blood pressure include:

    Oats, oatmeal, flaxseed, whole grains, brown rice, cinnamon, ginger, dates, dark chocolate, hawthorn, hibiscus, red grapefruit, nuts, low-fat or non-fat milk, shiitake mushrooms, garlic, onions, strawberries, beets, spinach, cola Bee, broccoli, apples, grapes, bananas, avocados, other seasonal fruits and vegetables rich in vitamin C, vitamin 3(niacin), green tea, legumes, tofu, oily fish such as salmon and mackerel, a balanced diet. 

!!!☝

• # Pectin from apples and grapes mops up excess cholesterol in the intestine and is excreted along with fat and cholesterol.

• Raspberry contains the highest amount of omega-3 fatty acids of any raw fruit. 100 grams of raspberries contain one-fourth of the recommended daily amount of vitamin C, especially vitamin K and manganese, and are rich in beneficial antioxidants.

• Onions and their relatives (garlic, chives, green onions, leeks, etc.) are powerful herbs for phytochemicals.

• Tomatoes need to be cooked to release more lycopene.

• 150 grams of strawberries contain all the vitamin C you need for a day.

• Not all ready-to-eat foods are bad. Canned, frozen fruits and vegetables, and ready-to-eat soups are good sources of nutrients and fiber, and sometimes contain more vitamins and phytochemicals than fresh ingredients. However, sugar and salt are often added to enhance the taste.

☝ Organic food refers to crops raised with natural fertilizers or pesticides and livestock raised with organic feed, which is also a kind of natural food. However, natural foods are not necessarily organic, and they are also different from pesticide-free foods.

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Minerals And Deficiencies

Nutrients are substances that our bodies need to grow and function. Since our body cannot make it, we have to get it from a variety of foods. Carbohydrates, proteins, fats, minerals and vitamins are called the 5 macronutrients. Although water is not a nutrient, it is a major component of our body and essential to sustain life.

Carbohydrates are an important calorie component that provides most of the calories your body needs. It is abundant in rice, barley, wheat, potatoes, sweet potatoes, etc. Proteins are the building blocks of cells. Protein is mainly used to build things like muscle, skin, hair, and nails. Fat maintains body temperature, gives strength, and makes the skin soft and shiny. Minerals are nutrients used to build bones, teeth, and blood and include calcium, iron, phosphorus, and sodium. Vitamins help the activity of each part of the body, and if it is lacking, it will not grow well and it is easy to get various diseases.

Vitamins and minerals act as catalysts for your metabolism. Vitamins work with other nutrients to act as catalysts that allow carbohydrates, fats, and proteins to be used for energy. Minerals make up only 4% of the body's composition, but are essential nutrients for the body to function properly. Without this mineral, no chemical reaction takes place in the body. This means that the nerve transmission stops and the body does not respond at all. In other words, it is a small but important nutrient and a building block of the body. Minerals can be divided into 7 major minerals that our body needs most and trace minerals important in small amounts. Because it is found naturally in certain foods, a balanced diet is sufficient, but a deficiency can lead to a variety of health problems. Vitamins and minerals are good for our body, but excessive consumption can be toxic. In addition, each person's needs are different, so the recommended amount is adjusted to the safe minimum amount required by the body. In other words, the recommended amount is a safe allowance for most people.

7 Major Minerals

1. Calcium: An essential mineral for bone and dental health. It plays many different roles in the body, including nerve and muscle (regulating the contraction and relaxation of muscles) functions. Calcium deficiency can lead to osteoporosis, decreased bone density, and rickets. It is found in leafy vegetables, dairy products such as milk, cheese and yogurt, and fish eaten with bones such as anchovies and whitefish. However, taking more than 2500 mg per day can cause serious side effects such as kidney damage, so you should avoid taking more than 500 mg at a time.

2. Potassium: Important for normal muscle and nerve reactivity, heart rhythm, especially pressure and balance of intracellular fluid. That is, it is responsible for the activity of muscles and nerves and the balance of fluids. A deficiency can cause muscle cramps and arrhythmias. It is found in milk, broccoli, and bananas. Long-term cortisone administration has also been shown to cause potassium deficiency.

👉  See other articles on hypertension on my blog

3. Magnesium: Present in bones and all cells, necessary for immune system and muscle and nerve health. Magnesium is also an essential nutrient for energy use and an essential mineral to effectively perform the role of calcium. It helps nerve and muscle function to prevent muscle cramps, relieves stress, and acts as a natural stabilizer. It is also found in many stomach and laxatives because it relieves heartburn and constipation. It is involved in the synthesis of hormones to relieve premenstrual syndrome and has the effect of protecting the health of the cardiovascular system. Deficiency can cause muscle disease, vomiting, heart disease, chronic kidney disease, and diabetic coma and acidosis. The initial symptom is nausea. If you have heart or kidney problems, you should talk to your doctor before taking any supplements. Taking more than 350 mg per day may cause diarrhea in some people. It is found in abundance in whole grains, leafy vegetables, nuts and legumes.

4. Sulfur: As an essential component of many proteins, it plays an important role in the creation of new body tissues. It is found in red meat, broccoli, and fish.

5. Phosphorus: As a component of the cell nucleus and phosphoprotein, it forms bones and teeth together with calcium, which is necessary for 80% of bone health and is involved in the process of obtaining energy from food. Deficiency weakens the muscles. It is found in red milk, cheese, egg yolks, meat and fish.

6. Sodium: Regulates the amount of water in the body. Deficiency can cause body edema, heart disease, kidney disease, high blood pressure, and more. It can occur infrequently, from headaches to major coma. It is found in salt, soy sauce, ham, sweets, cheese, tomato ketchup, mayonnaise, potato chips, convenience foods, and bacon.

7. Chloride: The main component of stomach acid. Deficiency is very rare. It is found in lettuce, tomatoes, and olives.

Trace Minerals

1. Iron: Allows red blood cells to carry oxygen and helps generate energy. Deficiency can cause anemia, weakness, and fatigue. It is found in liver, red meat, egg yolk, and leafy vegetables such as spinach.

2. Zinc: It is a mineral necessary for the production of various enzymes. It is an essential nutrient for normal immune function and cell division. It is a mineral that acts as an antioxidant and helps the action of many hormones. It promotes growth hormone to help children grow, and because it is involved in the production of testosterone, the male hormone, it is helpful for sperm-related infertility and prostate health. It also relieves cold symptoms, speeds up recovery and restores appetite. It also speeds up wound healing and removes white spots on nails. It balances acid and alkali in body fluids, is necessary for DNA, insulin, and protein synthesis, and has the effect of keeping the gastrointestinal tract healthy. A deficiency prevents the body from functioning normally, causing diarrhea and pneumonia. Consuming more than 40 mg of zinc per day can cause nausea, dizziness and vomiting. Additionally, increased levels of zinc in the body may decrease the ability of copper to absorb. It is found in whole grains, shellfish and red meat.

3. Selenium: Acts as an antioxidant that protects human cells from stress. It is a representative antioxidant along with zinc. Therefore, it is applied to heart disease, cancer treatment, liver disease, etc. In particular, it is an essential ingredient in protecting the health of the thyroid gland. The thyroid gland is an organ that regulates the body's energy metabolism and is involved in development and growth. Selenium supplementation is necessary if you have thyroid disease. It also helps in the prevention and treatment of dandruff and relieves prostate problems in men and menopausal symptoms in women. People who eat produce grown on selenium-deficient soils are at risk for deficiency. Only one or two Brazil nuts can provide your daily need for selenium. It is found in grains, red meat, and nuts.

4. Copper: A mineral necessary for many enzymes and iron metabolism. Rarely, a deficiency can cause anemia. It is a mineral that can be absorbed naturally in water pipes and sanitary products. Therefore, if you are in a hazardous environment, you should be careful not to overdose on copper. Because it promotes the absorption of iron, it boosts the body's vitality and acts as an antioxidant, but excessive intake can interfere with the absorption of another mineral, zinc. Contained in shellfish, nuts, and drinking water.

5. Iodine: Important for normal thyroid function. Iodine is an essential mineral for the synthesis of the thyroid hormone thyroxine. Cells need oxygen for metabolic processes, and thyroid hormones are responsible for supplying oxygen to each cell and keeping the body's metabolic rate normal. Therefore, if the supply of iodine is insufficient, the metabolic reaction slows down, the body's vitality decreases, and the body becomes tired and lethargic. In addition, it generates heat to maintain a constant body temperature and promotes protein synthesis, helping the development of the central nervous system. Deficiency can cause problems in growth and development, leading to physical disability and learning disabilities. It is found in fish, grains, and crustaceans.

6. Fluoride: Helps maintain healthy bones and teeth. Deficiency can increase cavities. It is found in fish, drinking water, and tea.

7. Manganese, Chromium, Molybdenum, Nickel, Silicon, Badyum, Cobalt: All required in very small amounts. Manganese is a trace-needed nutrient, but it is necessary for building the body's skeleton and maintaining good health. Like zinc, it is a mineral involved in various enzymatic reactions in the body and is particularly closely related to 'SOD (Superoxide dismutase)'. SOD prevents lipid peroxidation by destroying free radicals. In other words, manganese also acts as an antioxidant. Chromium is an essential mineral for maintaining normal insulin function and antioxidant activity. It is recommended for non-diabetic patients with diabetes or impaired glucose tolerance. If chromium is not ingested, zinc can partially replace chromium. Molybdenum is required for the activity of oxidative and reductase enzymes and promotes iron utilization.

☝ Raspberry contains the highest amount of omega-3 fatty acids among all raw fruits. 100g of raspberries contain 1/4 of the recommended daily amount of vitamin C, especially vitamin K and manganese, and are rich in beneficial antioxidants.

☝ Rickets : A growth disorder that does not support body weight because calcium and phosphorus do not accumulate properly in the bones due to lack of vitamin D during the growth period.

☝ Osteomalacia : In adults, calcium and phosphorus are less accumulated in the bones, and the bone tissue is weakened due to lack of vitamin D.

#THE FUNCTION OF MINERALS

#MINERALS_containing foods

#MINERALS IN DEFICIENCY 

#Manganese, #Chromium, #Molybdenum, #Nickel, #Silicon, #Badyum, #Cobalt, #calcium, #potassium, #sulfur, #zink, #Iodine

Vitamins and Deficiencies

 Vitamins are organic compounds that play important roles in trace amounts in maintaining normal growth and nutrition. It is not used by the body as a source of energy. It is not produced by the body and must be obtained through food. Vitamins are found in many foods and are divided into fat-soluble vitamins and water-soluble vitamins.

Water-soluble vitamins do not accumulate in the body and are excreted. So you have to keep taking it. On the other hand, fat-soluble vitamins, especially vitamin A, are stored in the liver for up to two years and remain in the body. Therefore, fat-soluble vitamins do not need to be consumed every day, and excessive intake can accumulate in the body and cause toxicity. Fat-soluble vitamins include vitamins A, D, E, and K, which are more resistant to heat than water-soluble vitamins and are absorbed with fat. Fat-soluble vitamins are absorbed from the intestine by bile salts and transported through the lymphatic system to various parts of the body. Vitamins A and D are stored in the liver, while vitamin E is stored in body fat and reproductive organs. Vitamin K is stored in relatively small amounts. Water-soluble vitamins are abundant in fruits, vegetables and high-protein foods. The peel of the fruit protects the vitamins of the fruit. When exposed to air, small amounts of vitamins (especially vitamin C) react with oxygen and are lost. Most vitamins are sensitive to air, heat and light.

Vitamin A is necessary for vision, growth and development. Deficiency causes dry skin and eyes, impaired vision, night blindness and dry cornea. It is found in eggs, oily fish, and leafy vegetables.

Vitamin D aids in the absorption of calcium. Deficiency can lead to bone health problems such as rickets. High in eggs, oily fish, meat, cod liver oil, and more.

Vitamin E acts as an antioxidant and protects cell membranes. Keeps skin and eyes healthy and boosts immunity. Deficiency can cause infertility and muscular dystrophy. High in wheat malt oil, peanut oil, olive oil, avocado, and more.

Vitamin K is needed to make blood clotting agents. Deficiency can cause blood clotting disorders, bleeding and bruising. It is found in large amounts in green-yellow vegetables, eggs, liver, and milk.

Vitamin F is linoleic acid, which helps build cholesterol, prevent heart disease, and maintain healthy skin and hair. It also has the effect of losing weight by burning saturated fatty acids. When deficient, it causes eczema, acne, stunted growth in children and reduced immunity to infections. Vitamin F is abundantly found in sesame oil, perilla oil, legumes, soybean oil, sunflower oil, cooking oil, and grain seed oil.

*Vitamin P is a type of water-soluble vitamin also called bioflavonoid. It exists with natural vitamin C. As a natural product extracted from citrus fruits, it protects peripheral blood vessels, prevents bleeding and bruising, and has antioxidant, antibacterial and anti-inflammatory properties. It is effective in reducing the incidence and mortality of cardiovascular disease, cancer and diabetes. 

The functions, deficiency symptoms and foods containing water-soluble vitamins are summarized in the table below. Note please. Hope this helps.

!!!👉 Guideline

• Vitamin A is said to cause headache, drowsiness, fatigue, nausea and vomiting when consumed in excess of 10,000 IU per day.
•  High doses of niacin(vitamin B3) in excess of 35 mg per day can cause redness or itching, while niacin in excess of 500 mg per day can cause liver damage and serious side effects.
• Vitamin B6 can cause reversible nerve damage when consumed in excess of 100 mg per day.
• Vitamin E acts like a blood thinner, so if you are taking blood thinners such as aspirin or warfarin, you should talk to your doctor before taking any supplements.

 

	vitamin	function	in deficiency	in foods	suggested daily intake
fat soluble vitamins	A	Necessary for vision, growth and development	Dry skin and eyes, visual impairment night blindness, corneal dryness	Eggs, oily fish, leafy vegetables, etc.	5000 IU
	D	aids in absorption of calcium	Abnormalities in bone health such as rickets	Eggs, oily fish, meat, cod liver oil, etc.	5 ug
	E	Antioxidant. cell membrane protection. Helps keep skin and eyes healthy and boosts immunity	infertility, muscular dystrophy	wheat malt oil, peanut oil, olive oil, avocado, etc.	100 to 400 IU
	K	Necessary to make blood clotting agents	It can cause blood clotting disorders, bleeding, and bruising.	Green leafy vegetables, eggs, liver, milk, etc.	75 ug
	*F	Linoleic Acid. cholesterol accumulation and prevention of heart disease, healthy skin and hair. It also has the effect of weight loss by burning saturated fatty acids.	Eczema, acne,  stunted growth in children,  reduced immunity  to infections, etc.	Sesame oil, perilla oil, legumes, soybean oil, sunflower seed oil, food oil, grain seeds, etc.
water soluble vitamins	B 1	Thiamine. Helps generate energy and improves muscle and nerve function	Causes beriberi, headache and irritability	Bananas, nuts, tuna, etc.	1.2 mg
	B 2	Riboflavin. Important for metabolism, healthy skin, eyes and nervous system	weakness, causing anemia, glossitis and stomatitis	Eggs, rice, milk, etc.	1.5 mg
	B 3	Involved in nervous system, brain, cardiovascular system, blood, skin, metabolism		Meat, eggs, fish, etc.	16 mg
	B 5	Important for metabolism, neurotransmitters, hormones, and hemoglobin production		Poultry meat such as eggs, chickens, ducks, tomatoes, etc.	5 mg
	B 6	Involved in nerve function, metabolism, production of antibodies and hemoglobin		Meat, poultry meat, eggs, etc.	2 mg
	B 7	Biotin, important for healthy bones, hair and fat metabolism	Dermatitis, muscle pain, tongue edema	Whole wheat bread, egg yolk, avocado, etc.
	B 9	Folic acid, essential for healthy fetal gut development in pregnant women	fetal spinal deformity	Chickpeas, broccoli, bananas, etc.	400 mg
	B12	Involved in metabolism, red blood cells	pernicious anemia	fish, milk, meat, etc.	6 mcg
	C	It helps the growth and recovery of various human tissues such as antioxidant, collagen, hormone synthesis, infection resistance, iron absorption increase, and antioxidant. Cold prevention and immunity	Wounds do not heal well, chronic fatigue, bone and tooth growth retardation, scurvy	Fresh fruits and vegetables such as oranges, strawberries, and broccoli etc.	100  to  500mg

#수용성비타민_기능과결핍증, #지용성비타민_기능과결핍증, #지용성비타민_ 함유 식품, #수용성비타민_함유 식품, #비타민_1일권장량

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