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Choosing a variety of whole foods - like vegetables, fruits, whole grains, dairy, and lean proteins - provides the essential vitamins and minerals your body needs to function optimally

This is precisely why generic advice like "draw 20 units" without specifying the concentration is meaningless and potentially harmful

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Sleep tips: Stick to a consistent sleep schedule Avoid blue light at night Create a cool, dark sleep environment Use magnesium or herbal teas if needed Better sleep = better hormone function = better fat loss

a glass of milk - 8 mg, 100 g of chicken breast - 4-7 mg, 100 g of beef steak - 56-162 mg, 1100 g of cod - 4-7 mg, half a cup of cream ice cream - 3 mg, 50 g of yellow cheese - 2 mg, 2 eggs - 0.8 mg, 2 slices of wheat bread - 0.2 mg, a glass of cooked chickpeas - 0.1 mg, a glass of spinach - 0.1 mg, 100 g of carrots - 0.4 mg, 100 g of uncooked rice - 0,3 mg

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