Personal daily standard food quantity
——————— (2) (g)
_ _ _ _ Potato —6.4—32 1
_ _ _ _ vegetables —7.2—36 1
_ _ _ _ Fruit —2.4— 120
Milk and dairy products-1.6-80
Meat, eggs, fish and shrimp -2.6- 132
Oil and hard fruit -0.4-20
Beans and bean products -0.8-40
Fresh fruit nutrition that the human body needs every day.
Most fresh fruits are rich in vitamins and minerals. Vitamins and minerals have a considerable impact on human health. Therefore, fresh fruit is very nutritious. Vitamin A is very important to the health of eyes, it plays an important role in the health care of normal vision and can prevent night blindness. Another function of vitamin A is to strengthen the epithelial cells of the skin, including hair and nails, and cover the nose, throat, lungs and digestive system. These cells are used to protect the body from infectious diseases and bacteria. A person needs about 5000 international units of vitamin A every day and can get it from three canned apricots. Other fruits, such as peaches, plums, strawberries, blackberries, dates, olives, melons and bananas, are rich in vitamin A. Vitamin B plays a very important role in keeping healthy. It can help you nourish your spirit and make you less angry or irritable. It is also one of the best natural products, because it can remove food waste that makes the body tired, stimulate appetite and make the digestive system work normally. Vitamin C is a sister product of vitamin B and a kind of protective food, which is very important for the health of hair and skin, the softness of face and the normal eyes. A person needs a certain amount of vitamin B and vitamin C every day. Fruits rich in pure vitamin B include apricots, peaches, plums, dates, olives, pineapples, bananas, melons, raisins, figs and all citrus fruits, among which dried fruits are the most abundant. Vitamin C is an essential factor to maintain blood and strength, especially to make your gums firm and healthy, which helps to avoid joint pain all over the body and prevent any kind of scurvy. At the same time, vitamin C is of great value for neutralizing venom and some qualities. And anyone with a fever needs two to three times more vitamin C than normal people. Similarly, if someone is allergic to food or flowers, he can also help reduce allergic feelings by eating more vitamin C. A person needs at least 1500 international units of vitamin C every day, which can be obtained from a glass of orange juice of about four ounces. In addition, melons, watermelons, dried peaches, strawberries, pineapples, blackcurrants, lemons, oranges and other fruits are rich in vitamin C. Calcium and phosphorus in minerals are indispensable elements for strengthening bones and protecting teeth, while iron in food can keep blood bright red and abundant. Fruits rich in minerals such as calcium, phosphorus or iron include raisins, dried plums, dried figs, dried apricots, dates, cherries, gooseberries, white lemons, green olives and berries. Except bananas, olives and berries, almost all fresh fruits contain low calories. The heat energy in food is an element that makes people gain weight, so fruit can be said to be a godsend for dieters. They are the best snacks after lunch and dinner, and they are also better and more suitable snacks between meals than desserts or other foods. Smart people who care about their weight often choose to eat fruit when others eat sweets and cakes that will make them fat.