Electrolytes or something along that line that opens up your cell membrane allows better assimilating of vitamins and minerals. However, even though my moons are coming back, my fingernalis are still very brittle. Bottom line, I do think how your fingernails look is a good indicator of things going awry in your body. Sbilek
Recommended Intake. The U.S. Department of Agriculture recommends that half of the grains you eat consist of whole grains. This means women should eat at least three 1-ounce servings of whole grains per day, and men should eat three to four servings.
If you eat a 1,600-calorie diet, you will need approximately 1 1/2 to 2 cups of fruit each day, 2 cups of vegetables each day, 1/2 cup of dry beans or peas (legumes) most days (4 to 5 times a week), and 5 ounce equivalents of grains (at least 3 ounces should be whole grains) each day.ow much dietary fiber do I need? The recommended dietary fiber intake is 14 grams per 1,000 calories consumed. For example, if you're a sedentary older woman who needs 1,600 calories a day, you should be aiming for 22 grams of dietary fiber a day.