1. To keep healthy, just from a brain begin. Below is keep brain eight nutrients;

叶酸，摄入量400微克，最佳来源：芦笋，椰菜，麦片。

2. 400 micrograms of folic acid, intake, best source: asparagus, broccoli, cereal.

维生素B6，摄入量1.5毫克，最佳来源：金枪鱼，瘦肉排，鸡胸肉，香蕉，花生。

3. Vitamin B6, intake 1.5 mg, best sources: tuna, lean lean row, chicken breast, bananas, peanuts.

维他命C，摄入量75毫克，最佳来源：哈密瓜，椰菜，葡萄汁，橙汁，草莓，灯笼椒。

4. Vitamin C, intake 75 mg, best sources: hemi melon, broccoli, grape juice, orange juice, strawberry, bell peppers.

维他命E，摄入量15毫克，最佳来源：花生酱，葵花油，红花油，榛子，葵花籽。

5. Vitamin E, intake 15 mg, best sources: peanut butter, sunflower oil, safflower, hazelnuts, sunflower seeds.

钙，摄入量1000毫克，50岁以上1200毫克，最佳来源：甘蓝，脱脂奶，乳酸酪，沙丁鱼。

6. Calcium intake of 1000 milligram, over 50 1200 milligram, best source: cabbage, skim milk, lactic acid dairy, sardines.

铁，摄入量15毫克，50岁以上10毫克，最佳来源：瘦肉排，虾，小麦，扁豆，杏脯，豆腐，牡蛎。

7. Iron, intake 15 mg, 50 years old of above 10 mg, best sources: leanrow, shrimp, wheat, lentils, apricots, bean curd, oysters.

镁，摄入量320毫克，最佳来源：荞麦，豆腐，杏仁，葵花籽。

8. Magnesium, intake 320 mg, best sources: buckwheat, bean curd, almond, sunflower seeds.

锌，摄入量12毫克，最佳来源：牛排，猪排，小牛肉，豆腐，牡蛎。

9. Zinc, intake 12 mg, best sources: steak, pork chops, veal, bean curd, oysters.