Apple is a kind of fruit that we often eat in our daily life. In fact, eating apples for a long time is good for our health, and zinc supplementation is one of them. Apple has always had the reputation of "educational fruit" and "memory fruit". In addition to zinc, apples are also rich in nutrients such as lipids, sugars and multivitamins, especially high in fine fiber. If pregnant women eat more apples, they can supplement the zinc needed by the body, which is beneficial to the development of hippocampus on the edge of fetal cerebral cortex and to the memory of the fetus.

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Step 2: nuts

Nuts can also help us supplement zinc when zinc is lacking. For example, nuts such as walnuts, peanuts, almonds and pine nuts that we often eat in our lives are rich in zinc, especially peanuts, which contain vitamin E and a certain amount of zinc, which can enhance memory, resist aging, delay the decline of brain function and moisturize the skin. There are almonds. Almonds in nuts are not only rich in zinc, but also have a balanced nutritional ratio, which is very suitable for children to eat.

According to the understanding of nutritional components, we know that each 100g almond contains about 25g protein, 50g fat, 8g linoleic acid and 12g amino acid, and is rich in trace elements such as vitamin B 1, vitamin B2, vitamin E, zinc, copper, selenium and dietary fiber.

3. Lean meat

Lean meat is also rich in zinc, such as beef and lean pork, which is the most easily available zinc-rich food. The content of zinc in animal food is generally high, about 3-5mg per100g of animal food, and amino acids produced by protein decomposition can also promote the absorption of zinc.

4.oysters

Oysters have the highest zinc content in natural foods, and the zinc content per 100 g of oysters is 100 mg, so eating oysters can supplement zinc. Moreover, oyster meat is delicious, nutritious, and has many functions such as moistening skin, caring skin, lowering blood pressure, nourishing yin and blood, and strengthening the body, so oysters are regarded as healthy food. But it should be noted that oysters contain high cholesterol and should not be eaten every day.

Zinc supplement recipe

1, stewed pork ribs with soybeans

Ingredients: 500 grams of soybeans, 700 grams of ribs (big ribs), salt, monosodium glutamate, soy sauce, cooking wine, green onions, ginger and garlic.

Practice: wash the ribs and cut them into sections; Cutting green garlic into powder; Cut the scallion into sections for later use; Soak soybeans in warm water for 2 hours until the soybean skin automatically falls off; Put the pot on high fire, and add ribs, salt, onion, ginger, cooking wine, soy sauce, water and soybeans; After boiling, stew with low fire until the meat is cooked and rotten; Season with monosodium glutamate, put it in a large bowl, and sprinkle with chopped green onion and garlic.

2. Boiled beef with fresh eggplant

Ingredients: 300g beef, 200g tomato, onion, soy sauce, starch, salt, broth, monosodium glutamate, sugar and vegetable oil.

Practice: Wash beef, slice it, add soy sauce and starch and mix well. Stir-fry in oil and serve. Wash tomatoes and cut into pieces; Wash onion and onion separately and cut into powder. Heat an oil pan, add chopped chives and chopped onions, stir fry, then add tomato pieces, add salt, soy sauce, white sugar and stock, stir fry until cooked, sprinkle monosodium glutamate on the pan and pour it over the beef.

3. Broccoli beef puree

Ingredients: 5 broccoli, beef tenderloin100g, salt.

Practice: remove the old skin from the roots of broccoli, put it in boiling water for 2 minutes, and turn off the fire for 3 minutes. A piece of beef tenderloin, cut into pieces of about 2 cm, and boiled in water for about 30 minutes until the beef is cooked. Put the cooked beef pieces and juice into a blender and stir them into a paste. Add a little water to the broccoli and put it into a blender to stir it into a paste. Mix the broccoli paste with beef, add a little salt, and garnish with shredded carrots.

4. Peanut fish head soup

Ingredients: 300g silver carp head, peanut walnut, yuba, jujube ginger, salt and vegetable oil.

Practice: Wash peanuts and meat, and soak peanuts in water for half an hour; Wash and soak yuba, and cut into small pieces; Wash the red dates after removing the core. Wash the fish head, cut both sides, and fry in oil until cooked. Put peanuts, red dates, walnuts and ginger slices into a pot, add appropriate amount of water, cook over high fire for 1 hour, add fish head, yuba 1 hour, and finally add seasoning to taste. Serve.

5, fresh mushroom oyster bean curd soup

Ingredients: fresh mushrooms and oysters100g, tofu 200g, celery 50g, garlic10g, sweet potato powder.

Practice: fresh mushrooms are cut into pieces, garlic and celery are cut into sections. Stir-fry fresh mushrooms in an oil pan, then add water, bring to a boil, add tofu and oysters, bring to a boil, then add celery and garlic, season, and thicken with sweet potato powder.