Milk and milk products in the food is rich in calcium, and the absorption rate is also higher, vegetables and beans are also high in calcium, but due to oxalic acid, persimmon acid and other interferences and make the calcium absorption rate is reduced. Common food calcium content: per 100 grams of food as follows; rice 9 ~ 14 mg, millet 29 mg, flour 38 mg, soybean 367 mg, mung beans 80 mg, tofu 277 mg, soybean 100 mg, soybean sprouts 68 mg, Chinese cabbage 41 mg, cabbage 163 mg, oil Lai 140 mg, celery 160 mg, cucumber 19 mg, big head Lai 357 mg, celery 300 mg, kelp 1177 mg, citrus 56 mg, apple 11 mg, strawberry 32 mg, banana 9 mg, human milk 34 mg, cow's milk 120 mg, sheep's milk 140 mg, eggs 55 mg, fish 24-43 mg.
List of Foods High in Calcium (Values are milligrams of calcium per 100 grams of food)
Foods
Sesame Paste
Freshwater Shrimp
Sesame
Brassicas
Fiddleheads
Ferns
Black Mushroom Fungus
Purple Vegetables
Calcium Content
1170
325
946
301
851
295
422
Foods
Yogurt
Pumpkin Seeds
Shrimp Pellets
Sea Crab
Scallops
Soybeans
Quail eggs
Calcium content
799
235
2000
208
455
169
140
Vitamin Name Related Foods
Deficiencies Occurring Symptoms Vitamin A (Retinol) Vitamin B1 (thiamin) Vitamin B2 (riboflavin) Vitamin B3
(niacin)
Vitamin B5
(pantothenic acid)
Vitamin B6
Meat foods such as beef, chicken, fish, and animal offal, whole grains such as oatmeal, wheat bran, and malted barley, legumes such as peas and soybeans, nuts such as peanuts, pecans, etc. The highest levels of vitamin B6 are found in white meats (such as chicken and fish).
Anemia, cramps, headaches, vomiting, acne
Vitamin B12
(Cobalamin)
Vitamin C (Ascorbic Acid)
Vitamin D
Very few foods naturally contain vitamin D. Animal foods are the main source of naturally occurring vitamin D in non-fortified foods such as fat-rich Sea fish and fish eggs, animal liver,
Egg yolks, cream and cheese are relatively high, while lean meat, milk, nuts contain traces of vitamin
Vitamin D. However, sunbathing can promote the synthesis of vitamin D in the body. So stick to supplementing with cod liver oil drops.
Children with achondroplasia, loss of appetite; diarrhea
etc.
Vitamin E
(tocopherols) Vitamin F
(linoleic acid, arachidonic acid)
Vitamin H
(biotin)
Vitamin LBeef liver, squatting fish, yeast, and wild vegetables.
Insufficient milk production and so on Vitamin K beef liver, cod liver oil, egg yolks, cheese, yogurt, yogurt, seaweed, alfalfa, spinach, collard greens, lettuce, cauliflower, peas, parsley, soybean oil, spirulina, roots.
Irregular bleeding in the body vitamin P
(Bioflavonoids)
Oranges, lemons, apricots, cherries, rose hips, and buckwheat flour.
Similar to vitamin C deficiency
Vegetable oils (oils extracted from flax, sunflower seeds, soybeans, peanuts, etc.) and nuts such as peanuts, sunflower seeds
and walnuts. Cardiovascular disease and so on
Milk, beef liver, egg yolks, animal kidneys, fruits, brown rice in.
Gray hair, hair loss, dry and cracked skin and so on animal liver such as liver, kidney, heart, pork, wheat flour, sheep kidney, chicken liver, rice, cucumber, eel, eggs, milk, beans and certain vegetables, such as oilseed rape, spinach, green garlic and other leafy greens
Brown rice, liver, eggs, meat.
Mouth sores, memory loss, insomnia, diarrhea, fatigue, low blood sugar, etc. Vitamin B12 is found only in meat foods, so be sure to prepare foods with an even mix of meat and vegetables
. The main food sources are meat, animal offal, fish, poultry, shellfish and eggs,
Milk and dairy products contain less. Plant foods are essentially free of vitamin B12. fatigue, depression, memory loss
, pernicious anemia
Fresh vegetables and fruits such as brussels sprouts, leeks, spinach, persimmon peppers, celery, cauliflower, tomatoes, garlic, lobelia, sweet peppers, spinach, turnip leaves, cabbage, potatoes, pinto beans, and mandarin oranges, oranges, grapefruits, red fruits, grapes, and sour dates, dates, strawberries, persimmons, and kumquats. Wild amaranth, alfalfa, prickly pear, sea buckthorn, kiwi, and sour dates are especially rich in vitamin C.
Bleeding gums, tooth loss; capillary fragility, slow wound healing, subcutaneous
bleeding, etc.
Cracks and ulcers at the corners of the mouth, inflammation of the mucous membranes in the oral cavity, and easy eye fatigue
A variety of oil seeds and vegetable oils, such as wheat germ oil, corn oil, peanut oil, sesame oil, legumes, and roughage are all important sources of vitamin E. Certain cereals, nuts and green leafy vegetables also contain a certain amount of vitamin E. Red blood cell destruction, nerve damage, nutritional muscle atrophy, infertility, menstrual disorders, uterine dysfunction, etc.