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1. Potassium
“It also may improve problems with kidney stones and bone loss,” says Andrea Giancoli, MPH, a dietitian and spokeswoman for the Academy of Nutrition and Dietetics. How much you need: For most adults, the recommended amount is 4,700 milligrams a day.
How to get it: The single best food source is the potato. “A small potato has about 740 milligrams of potassium,” Giancoli says. You can also get this nutrient in juices like: Prune
Carrot
Orange
Tomato Also, try to make beans part of your regular diet, especially these types: White
Lima
Soy
Fish is another way to stock up on potassium.
Add one of these to your menu: Halibut
Tuna
Cod Also put some dairy products in your shopping cart the next time you’re in the supermarket. Milk and yogurt are two good choices.
2. Vitamin D
We cover up with hats, slather on sunscreen, and stay indoors to help prevent skin cancer.
How much you need: Most adults should get 600 IU of vitamin D each day. How to get it: There aren’t many foods that can give you large amounts of this vitamin, Giancoli says. “You can find some in fatty fish like salmon, tuna, and sardines,” she says.