Essential nutrients in human body

Nutrients in human body

It refers to the elements that our body to function correctly in-order to the health. Without these essential nutrients our body cannot tolerate diseases and that causes to premature death. Eat healthy foods and live healthy forever. Hope this list will be helpful for you to be stay fit and healthy. This list comprises rich foods with daily intake and the daily percentages you get from these foods.

Protein rich foods

Nuts — 12%
Recommended daily intake — 1 ounce per day
Seeds –9%
Recommended daily intake — 1 ounce
Artichoke — 8%
Recommended daily intake — 1 artichoke medium (120g)
Spinach — 1%
Recommended daily intake — ½ cup cooked
Guava –2%
Recommended daily intake — 1 fruit without refuse

Water Rich Foods

Radishes — 93%
Recommended daily intake — A handful of radishes
Broccoli — 90.7%
Recommended daily intake — ½–1 cup
Celery — 95.4%
Recommended daily intake — 1 stalk of medium Celery
Cucumber — 96.7%
Recommended daily intake -1/3rd unpeeled medium sized cucumber
Watermelon — 91.5%
Recommended daily intake — 1 cup

Vitamin D rich foods

White mushrooms — 4%
Recommended daily intake — 1 cup
Egg Yolks — 9%
Recommended daily intake — 1–3
Almond — 2–3 mcg
Recommended daily intake — 1 cup

Vitamin C Rich Foods

Peppers — 159%
Recommended daily intake — 1 medium red bell pepper
Guava — 209%
Recommended daily intake — 1 fruit
Kiwi — 106%
Recommended daily intake — 1 fruit
Berries — 24%
Recommended daily intake — 1 cup
Orange — 85%
Recommended daily intake — 1 small orange

B Vitamins Rich Foods

Oatmeal –Vitamin B1, B2, B3, B6, B9
Recommended daily intake — 1 ½ cup cooked
Avocado — Vitamin B1, B2, B3, B5, B6
Recommended daily intake — ¼ or medium size avocado
Kidney Beans — Vitamin B1, B2, B3, B6
Recommended daily intake –1 cup
Summer squash — Vitamin B1, B2, B3, B5, B6, B9
Recommended daily intake — 1 cup
Banana –Vitamin B1, B2, B3, B6, B9
Recommended daily intake — 1 banana

Iron Rich Foods

Raisins — 4%
Recommended daily intake — 1.5 cups — 2cups
Apricots — 3%
Recommended daily intake — 1 cup fresh
Fortified Cereals — 80%
Recommended daily intake — ½–1 cup
Spinach — 14%
Recommended daily intake — 1 cup cooked
Beans — 54%
Recommended daily intake — ½–1 cup
Chickpeas -4%
Recommended daily intake — 1 cup

Carbohydrates rich foods

Yams — 14%
Recommended daily intake — 1 cup boiled
Quinoa — 18%
Recommended daily intake — ½ cup
Pumpkin — 2%
Recommended daily intake — ½ cup cooked
Blueberries — 3%
Recommended daily intake — ½ cup
Grapes — 5%
Recommended daily intake — 1 cup

Healthy Fat rich foods

Avocado –16%
Recommended daily intake — ¼ or medium size avocado
Dark Chocolate — 26%
Recommended daily intake — 2–4 oz
Nuts -52%
Recommended daily intake — 30 grams
Chia Seeds –9g 36%
Recommended daily intake — 25 grams
Olive Oil — 21%
Recommended daily intake — 1 tbsp

What Moringa has?

Moringa leaves has 4% protein in 1 cup slices, leaves has the water content of 78.66g and pods has 88.20g, vitamin C content is 234% in 100g, Iron — 2% and it has rich in all the b vitamins except b12, carbohydrates — 3% and even healthy fat looks 0%.

You can sprinkle moringa oleifera leaves powder on salads, soups, juices, smoothies etc to get essential nutrients, vitamins, minerals and zinc for the health.

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