can you give me all nutritions and vitamins i should take in daily according to my measurments from previous question and give me examples from where i could get them

Based on expert insights, here are some key nutrients and vitamins you should consider including in your daily intake, along with examples of sources for each:

1. Vitamin D: Essential for bone health and immune function. You can get it from sunlight exposure, fortified foods, and supplements. For those with limited sun exposure, a daily supplement of 1000 IU is often recommended 1.

2. Omega-3 Fatty Acids: Important for brain health and reducing inflammation. Found in oily fish (like salmon), walnuts, flaxseeds, and algae oils. Supplements, especially from marine algae, are ideal for plant-based diets 1 2.

3. Vitamin B12: Crucial for nerve function and the production of DNA and red blood cells. Common sources include animal products, fortified plant-based foods, or supplements (cyanocobalamin is commonly recommended) 1.

4. Magnesium: Supports muscle and nerve function, immune health. Food sources include nuts, seeds, whole grains, leafy green vegetables, and supplements if needed 3.

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5. Iodine: Important for thyroid function. You can get iodine from iodized salt, seafood, dairy products, or supplements if you're on a plant-based diet 1.

6. Zinc: Plays a role in immune function, protein synthesis. Available in meat, shellfish, legumes, seeds, and nuts 4.

7. Calcium: Key for bone health. Sources include dairy products, fortified non-dairy milks, leafy greens, and fish with bones 4.

8. Iron: Essential for blood production. Found in red meats, beans, lentils, and fortified cereals. Consider pairing plant sources with vitamin C-rich foods to enhance absorption 1.

Including a well-balanced diet that incorporates these nutrients, or supplementing when necessary, can help meet your daily nutritional needs. Always consider consulting with a healthcare provider to tailor these recommendations to your individual health needs and dietary preferences.