How much do you need for each micro? So the need of each micro per day is recommended in milligrams. And that's why it's not possible. It's really difficult to track because who can track the milligrams, but there's really an easy way how to get your micros. It is eat fruits and vegetables. Yes, it's really easy.

But first let's clarify why you should eat fruits and vegetables which are open and how much so why should you eat vegetables and fruits because they have more than enough micros. But this is not for every fruit or vegetable. Because the micro density depends on the variety. And what we mean micro density is the amount of micros per hundred grams. So if you have hundred grams of banana, it doesn't mean that it contains the same amount of micros like hundred grams of Apple for example. I will recommend to buy fresh or frozen foods because the micros are not destroyed.

They're so dumb Heat your fruits and vegetables too much up. So microwave for example is perfect because it doesn't heat it too much. Now which fruits should you fruits are not so complicated. You can eat nearly every fruit because they have all a lot of microbes at the top fruits or berries, like raspberries, blueberries and so on. apples and bananas wavetables are a little bit different than vegetables, which doesn't have so much micros for example, cucumber sorts of vegetables, which have a lot of micros are for example spinach, kale, broccoli, red pepper, and classic carrots. Sometimes need also supplements.

I will recommend vitamin d3, because it's really hard to get it from fruit. And you need this also if you get no much sunshine. And also ask your doctor if you have a deficit. For example, Iran, a lot of women have a deficit in Iran and you have to suffer When I did send the last question was, how much should we eat of vegetables and fruits, you will need 200 to 300 grams of each every day. This recommendation is for these vegetables and fruits, which I listed up in this video.