Milk and dairy products in food are rich in calcium, and the absorption rate is also high. Vegetables and beans are also high in calcium, but the absorption rate of calcium is reduced due to the interference of oxalic acid and persimmon acid. Calcium content in common foods: per100g of food is as follows; 9 ~14 mg of rice, 29 mg of millet, 38 mg of flour, 367 mg of soybeans, 80 mg of mung beans, 277 mg of tofu, 0/00 mg of edamame/kloc, 68 mg of soybean sprouts, 4 1 mg of Chinese cabbage, 0/63 mg of Chinese cabbage, and oil. Kloc-0/9mg, Datoulai 357mg, Celery 300mg, Kelp 1 1 77mg, Citrus 56mg, Apple11mg, Strawberry 32mg, Banana 9mg, Human Milk 34mg, Milk/Kloc-0.

List of foods with high calcium content (the value is mg of calcium per100g of food)

Eating

Sesame paste

Freshwater shrimp

Zhima

day lily

Fern

(edible) black fungus

Purple vegetable

Calcium content

1 170

325

946

30 1

85 1

295

422

Eating

Milk cheese

pumpkin seed

Shrimp skin

Sea crab

Sea belt

Yellow bean

quail egg

Calcium content

799

235

2000

208

455

169

140

Vitamin name related food

Symptoms of deficiency vitamin A (retinol) vitamin B 1 (thiamine) vitamin B2 (riboflavin) vitamin B3

(nicotinic acid)

pantothenic acid

(pantothenic acid)

vitamin B?

Meat foods such as beef, chicken, fish and animal offal, whole grain foods such as oats, wheat bran and malt, beans such as peas and soybeans, and nuts such as peanuts and walnuts. The highest content of vitamin B6 is white meat (such as chicken and fish).

Anemia, cramp, headache, vomiting, acne

Vitamin B 12

(cobalamin)

Vitamin c (ascorbic acid)

VD

Only a few foods in nature contain vitamin D. Animal food is the main source of natural vitamin D in non-fortified foods, such as high-fat marine fish and fish eggs, animal liver,

Egg yolk, cream and cheese are relatively abundant, while lean meat, milk and nuts contain a small amount of sustenance.

Su d However, sunbathing can promote the synthesis of vitamin D in the body. Therefore, we should insist on supplementing cod liver oil drops.

Children with rickets and loss of appetite; diarrhea

wait for

vitamin E

(tocopherol) vitamin f

(Linoleic acid, Arachidonic acid)

Vitamin h

(biotin)

Vitamin l beef liver, squat fish, yeast, wild vegetables.

Insufficient milk secretion and so on vitamin K beef liver, cod liver oil, egg yolk, cheese, yogurt, yogurt, seaweed, alfalfa, spinach, cabbage, lettuce, cauliflower, peas, coriander, soybean oil, spirulina, lotus root.

Abnormal bleeding in the body vitamin P

(bioflavonoids)

Orange, lemon, apricot, cherry, rose fruit and buckwheat flour.

Similar to vitamin c deficiency

Vegetable oil (oil extracted from flax, sunflower seeds, soybeans, peanuts, etc.) and peanuts and sunflower seeds.

Nut foods such as walnuts. Cardiovascular diseases and so on.

Milk, beef liver, egg yolk, animal kidney, fruit and brown rice.

Animal livers such as liver, kidney, heart, pork, wheat flour, sheep kidney, chicken liver, rice, cucumber, eel, eggs, milk, beans and some vegetables, such as rape, spinach, green garlic and other green leafy vegetables.

Brown rice, liver, eggs, meat.

Stomach sores, memory loss, insomnia, diarrhea, fatigue, hypoglycemia, etc. only meat foods contain vitamin B 12, so the prepared food must be matched with vegetarian food.

Even. The main food sources are meat, animal offal, fish, poultry, shellfish and eggs.

Less content in milk and dairy products. There is basically no vitamin B 12 in plant foods. Fatigue, depression, memory loss

, pernicious anemia

Fresh vegetables and fruits, such as green vegetables, leeks, spinach, bell peppers, celery, cauliflower, tomatoes, garlic, asparagus, sweet peppers, spinach, radish leaves, cabbage, potatoes, peas and oranges, oranges, grapefruit, red fruits, grapes, wild jujubes, fresh dates, strawberries, persimmons and kumquat. Wild amaranth, alfalfa, Rosa roxburghii, Hippophae rhamnoides, Kiwi, Zizyphus jujuba and other vitamin C contents are particularly rich.

Gum bleeding, tooth loss; Capillary is fragile, wound healing is slow, subcutaneous

Bleeding, etc

The corners of the mouth are cracked and ulcerated, the mucous membrane in the mouth is inflamed, and the eyes are easily tired.

All kinds of oilseeds and vegetable oils, such as wheat germ oil, corn oil, peanut oil, sesame oil, beans and coarse grains, are important sources of vitamin E. Some cereals, nuts and green leafy vegetables also contain a certain amount of vitamin E. Red blood cells are damaged, nerves are damaged, nutritional muscle atrophy, infertility, irregular menstruation, uterine dysfunction and so on.