Best bets for antioxidants are a cup of berries, a half cup dried plums, a Granny Smith apple, a cup of red grapes – veggies include a medium russet potato, a cup of artichoke hearts, a half cup broccoli or a half cup of raw red cabbage.

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Best bets for vitamin D include 3 ounces of canned light tuna, a cup of D-fortified milk/juice or one egg. Most multivitamins give you 400IUs a day, though you might want to supplement with 1,000 IUs of vitamin D a day.

hb88 slot There circumstances which will require you to consume more the daily recommend amount of protein. For example a woman who is pregnant or nursing should consume 71 grams per day. A person that is injured will also require more than normal. When you are injured the body produces large amount of protein-destroying hormones, so you will need to consume more protein to break even. You will also need to consume extra protein to mend cuts or broken bones. Remember, protein is needed to replace blood cells, so any significant blood loss will also require extra protein.

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Eat foods rich in Vitamin A and beta carotene. These nutrients are essential to eye functions. Improve the health of your eye skin by ingesting foods rich in these nutrients.

Get enough by enjoying a medium sweet potato or potato, a medium banana, three ounces of pork tenderloin, a cup of fat free milk or a half-cup of cooked lentils.