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Food Sources: avocado, blackberries, dates, guava, kiwi fruit, lychee, mango, passionfruit, pomegranate, artichoke, green beans, kale, lima beans, parsnip, peas, potatoes, pumpkin, spirulina, squash – winter, sweet potato, swiss chard, brazil nuts, buckwheat, cashews, chestnuts, filberts/hazelnuts, oats, sunflower seeds, walnuts, beef, cheddar cheese, perch, salmon, sardines, goat cheese, soy beans, turkey bacon, veal, roast duck, black beans, black eye peas, edamame, kidney beans, navy beans and pinto beans.**** Chromium RDA- 25-35 mcg Upper Limit- ND (not determined) Chromium is needed for regulation of blood sugar, prevention of heart disease and adult-onset diabetes, and proper production of protein, fat, and cholesterol. Food sources: milk, dairy, fortified rice or soy beverage, fortified orange juice, egg yoke, herring, trout, mackerel, salmon, atlantic, sardines and tuna, spinach, kale, okra, collards, soy beans and white beans. If you already suffer from osteoporosis and are finding it difficult to take your recommended daily allowance, you may need to take a calcium supplement.

**** Phosphorus RDA- 700 mg Upper Limit- 4000 mg Phosphorus is required by the body for bone and teeth formation.

**** Selenium RDA- 55-70 mcg Upper Limit- 400 mcg Selenium is needed for protection against free radicals, carcinogens, infections, and a healthy heart.

This important nutrient is vital to immune system function.

**** Iodine RDA- 150 mcg Upper Limit- 1100 mcg Iodine is needed for healthy pregnancy and breast feeding, prevention of brain damage, proper thyroid function, and production of sex hormones.

Food Sources: sea salt, sea weeds, fish broth, organic butter, artichokes, asparagus, and most dark green vegetables.

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Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility.