It looks impossible for one to eat all the vitamines and minerals with a normal diet
lets build together a diet with it
1000mg of calcium
420mg of magnesiun
600UI of vitamin D
90mg of vitamin C
900mcg of vitamin A
1,6mg of vitamin B6
2,4mg of vitamin B12
15mg of vitamin E
120mcg of vitamin K
Eggs, milk, meat it's that simple
then you'll get no vitamin C, magnesium and lots of other vitamins
Ok look I don't believe in your vitamins and minerals I'm telling you what a man needs to survive all th other gay shit you're gays are talking about are made by science nerds (liberal satanists,) to confuse lifters
then you're in the wrong thread, frick off gay
if you make the math no amount of those itens you said can give you all the vitamines and minerals
milk
eggs
broccoli
spinach
should get you to like 90%
brocoli and spinach are so awfull the taste is digusting, I can eat spinach in a juice but thats it
also it is just to much that you'll need to eat in order to get everything
not to mention that you won't get enough magnesium out of that
food is a shit source of magnesium you have to eat the salts or take the pill
there u go bro
Eggs, parsnips, dairy and almonds. Unironically that easy.
people here don't have a clue about the amounts that you need to eat this shit to get everything
See
because yeah i realized most of the gays here are too lazy to look it up
Just to highlight cause you gays are lazy on here
Parsnips: vitamin c, k, e, losts of b vitamins and minerals as well as fiber
Eggs: vitaman d, a, and basically all your b vitamins
Dairy: calcium vit d, A and tons b vitamins
Almonds: vitamin e, tons of minerals, and good source of fiber.
Eat each of these 1-2 times a day you you will get the vast majority of your micronutrients. You can through peas, beef, salmon, deenz, potatoes and butternut squash too for some other micro dense foods
with 1L of milk a day you still didn't get all the calcium that you need
should I drink milk like a mad man? wtf
that is what I am talking about, it is almost impossible to eat enough of those vegetables and leafs in order to gather all the vitamins and minerals.
100g of some seed is A LOT and expensive af
100g of leafs is a ton as well, it is a crazy amount that you'll need to eat, almost a whole meal with it
>leaf
When did i mention leafy vegetables. Parsnips are a tuber and 1 normal sized parsnip has about 25% of your vit k and c, 10% of your vit e, and varying amounts of your b vitamins that im too lazy to list. 1 parsnip is very easy to prepare and eat. If you eat 4 parsnips a day you have achieved nearly 100% on a large amount of your micros, plus got like 28g of fiber. Eat a serving or 2 of almonds for tge rest of your vitamin e and to get most of your magnesium
>1L of milk doesnt have all your calcium
1 oz of most cheese has around 20% of your calcium needs, cheese goes great with eggs. Have a 4 eggs omelet with 2 oz of cheese and a glass of milk and suddenly you have over 60% of your calcium in a single meal.
Eat your regular diet ontop of these things, along with throwing in a serving of peas, beef, salmon, deenz, butter nut squash and potatoes(including sweet) for some of your meals. I honestly cannot be bothered to spoon feed you any more you homosexual. I gave you very nutritiously dense food. You can use https://www.nutritionvalue.org/ to look them all up and their amounts.
>no K2
>no boron
>no silica
Ma e it you w ll n t
what? speak like a real human man, what do you mean?
also how to get those and what are the amounts?