Omega 3,multi-vitamins,iron pills and calcium.
The advertising constantly urge us to set up a lot of useful things in pills to our diet.
But if you eat a varied diet,you don´t appoint a singel pill.
Eat right and avoid supplements.
Eat a lot of fruits and vegetables,at least a half kilogram a day.
Eat wholegrain at each meal.
Eat fish 2-3 times a week.
Use liquid margarine or oil when you are cooking.
Instead of pills,you can find the vitamines in these food.
Vitamine A : Liver,margarine,carrots and crab.
Vitamine B1 (thiamin): Pork,green peas and beans.
Vitamine B2 (riboflavin): Chitterlings,bananas and potatoes.
Vitamine B12: Meat,milk,fish,shellfish and liver.
Vitamine C: Black currants,oranges,cauliflower,broccoli and cabbage.
Vitamine D: Mackerel,salmon,herring,fortified milk products and margarine.
Vitamine E: Sunflower oil,rapeseed oil and nuts.
Calcium: Dairy products,spinach and collard.
Folic acid: Legumes,spinach and broccoli.
Iron: Poultry,chitterlings,beans and wholegrain products.
Omega 3: Fish,rapeseed oil and margarine based on rapeseed oil