good sources of biotin, folate, & copper? (read on)?
I'm dieting around 1,200-1,300 calories a day but i wanna make sure i'm getting most of my body's daily vitamin needs and not lacking any important ones.
Heres what my multivitamin already provides:
100% or over In:
Vitamin A, Vitamin C, Vitamin D, Vitamin E, Thiamine, Riboflavin, Niacin, Vitamin B:6, Vitamin B:12, Pantothenic acid, Iodine, Zinc, Selenium
Vitamins that my multi doesn't provide a full ammount of:
Iron-50%
Magnesium-13%
Copper-50%
Manganese-50%
Chrormium-85%
Potassium-0%
Biotin-33%
Folic Acid (Folate)-50%
Could you please list foods rich in the vitamins i listed and i know whole grains/egg yolks are a good source of biotin but is it covering the full ammount i need a day?
i'm trying to eat stuff low in bad fats/sugars etc while trying to get a good ammount of protien/carbs off of the calories i do get, but i dont want to be lacking vitamins because i know its hard to get them all while eating 1200 calories a day.
any help/tips would be good........thanks
Cyn:
thanks smart allec, i didnt say i was avoiding fats, just bad ones, and im gonna eat lots of protien, like egg whites/chicken/fish etc........
October 11th, 2010 - 11:35
A low calorie diet is a diet deficient in protein because protein is converted into a very inefficient fuel & not allowing dietary protein to do it’s function in cellular regeneration & repairs. With no bioavailable dietary protein, the body is forced to catabolize it’s own lean tissues.
Fats are essential to good health. The body needs fat to make vitamins & minerals in foods bioavailable so they can be incorporated into the body structure.
Lacking synthetic vitamins are the least of your worries.