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--- finca_verde:food_production_plan_nutrition [2024/11/09 15:27] – aimeejulia
+++ finca_verde:food_production_plan_nutrition [2024/11/09 15:35] (current) – [2. Micro-nutrients: Essential Vitamins and Minerals] aimeejulia
@@ Line 13: / Line 13: @@
 ===== 2. Micro-nutrients: Essential Vitamins and Minerals =====
-  *  Vitamins: Essential for various bodily functions. Key vitamins include A (vision, immunity), C (antioxidant, skin health), D (bone health, immune function), E (antioxidant), and the B-vitamins (energy production, nerve function).
+Vitamins: Essential for various bodily functions. Key vitamins include A (vision, immunity), C (antioxidant, skin health), D (bone health, immune function), E (antioxidant), and the B-vitamins (energy production, nerve function).
-    * Vitamin A: 300-500 mg per year. Sources include carrots, spinach, and sweet potatoes.
+      * Vitamin A: 300-500 mg per year. Sources include carrots, spinach, and sweet potatoes.
-    * Vitamin C: 30-40 grams annually (90-120 mg/day). Sources are citrus fruits, bell peppers, and strawberries.
+      * Vitamin C: 30-40 grams annually (90-120 mg/day). Sources are citrus fruits, bell peppers, and strawberries.
-    * Vitamin D: 600-800 mcg (micrograms) per year from sun exposure, fortified foods, and fatty fish.
+      * Vitamin D: 600-800 mcg (micrograms) per year from sun exposure, fortified foods, and fatty fish.
-    * Vitamin E: 200-300 mg per year. Sources include nuts, seeds, and green leafy vegetables.
+      * Vitamin E: 200-300 mg per year. Sources include nuts, seeds, and green leafy vegetables.
-    * B Vitamins: Approximate total of 1-2 grams, with individual needs for B1, B2, B3, B6, B12, folic acid, and others. Found in whole grains, meat, eggs, and leafy greens.
+      * B Vitamins: Approximate total of 1-2 grams, with individual needs for B1, B2, B3, B6, B12, folic acid, and others. Found in whole grains, meat, eggs, and leafy greens.
-  *  Minerals: Such as calcium (bone health), iron (oxygen transport), magnesium (muscle and nerve function), potassium (blood pressure regulation), and zinc (immune function). Whole foods like leafy greens, nuts, seeds, and lean meats help meet these needs.
+Minerals: Such as calcium (bone health), iron (oxygen transport), magnesium (muscle and nerve function), potassium (blood pressure regulation), and zinc (immune function). Whole foods like leafy greens, nuts, seeds, and lean meats help meet these needs.
-     *  Calcium: Around 1,000-1,200 grams annually (2-3 grams daily), sourced from dairy, leafy greens, and fortified plant milks.
+       *  Calcium: Around 1,000-1,200 grams annually (2-3 grams daily), sourced from dairy, leafy greens, and fortified plant milks.
-     *  Iron: Approximately 12-15 grams annually (15-20 mg/day for women and 8-11 mg for men). Sources include red meat, beans, and fortified cereals.
+       *  Iron: Approximately 12-15 grams annually (15-20 mg/day for women and 8-11 mg for men). Sources include red meat, beans, and fortified cereals.
-     *  Magnesium: 100-150 grams annually, found in nuts, seeds, whole grains, and green vegetables.
+       *  Magnesium: 100-150 grams annually, found in nuts, seeds, whole grains, and green vegetables.
-     *  Potassium: 2.5-3 kg annually, found in bananas, potatoes, and beans.
+       *  Potassium: 2.5-3 kg annually, found in bananas, potatoes, and beans.
-     *  Zinc: 5-7 grams annually, found in meat, dairy, nuts, and seeds.
+       *  Zinc: 5-7 grams annually, found in meat, dairy, nuts, and seeds.
 ===== 3. Hydration: Annual Water Intake =====