Excessive consumption of fresh jujube is easy to cause diarrhea and damage the spleen. Therefore, people who have colds, fevers and abdominal distension and qi stagnation caused by exogenous wind and heat belong to the group who avoid eating fresh jujube.
Black beans are black seeds of glycine max(l.)merr, a leguminous plant. Also known as black beans and black beans, it tastes sweet and flat. Black bean is a kind of soybean. According to traditional Chinese medicine, black bean is a kind of food which is cheap, anti-aging and has the special function of treating both medicine and food. It is rich in protein, fat, carbohydrate, carotene, vitamin b 1, b2, nicotinic acid, crude fiber, calcium, phosphorus, iron and other nutrients, and contains a small amount of soybean flavonoid glycosides genistein. Both of these substances have estrogen-like effects. Black bean leaves contain folic acid, folinic acid, riboflavin, vitamin A and carotenoids. Black bean coat contains pectin, levulinic acid and various sugars. Nature and taste come down to: sweet and flat, entering the spleen and kidney meridians.
"Compendium of Materia Medica" said: "Beans have five colors, each of which treats the five internal organs, but black beans are cold in water and can enter the kidney. Controlling water, relieving flatulence, lowering qi, treating wind and heat, promoting blood circulation and detoxifying, and eating black beans often can cure all diseases. " "Black beans have a lot of kidney function, so they can control water and reduce swelling. Treat wind and heat and promote blood circulation and detoxification. " The results of pharmacological research show that black beans have the functions of nourishing yin and invigorating qi, and are strong and nourishing foods. But black beans should not be eaten too much.
Sun Simiao said: "Black beans eat less to wake up the spleen and eat more to damage the spleen;" In "A Thousand Daughters and Wings", it is said: "Eating black beans for a long time makes people heavy." "Materia Medica Huiyan" said: "Black beans are beneficial in nature but hard and slippery in quality. Eating more makes people feel abdominal distension and diarrhea." In order to take advantage of black beans and eliminate their disadvantages, doctors in past dynasties made good use of black beans to make medicated diet, medicated beans and medicinal liquor for disease prevention and health care.
Now research: It is found that black beans have unique substances that ordinary foods do not have, and it is these unique substances that enhance the nutritional and health care status of black beans in beans. Scientific research shows that black beans have the characteristics of high protein and low calorie, and their protein content is as high as 36%-40%, which is twice that of meat, three times that of eggs and 12 times that of milk. It is rich in 18 kinds of amino acids, especially 8 kinds of acids necessary for human body, which is higher than the high protein standard stipulated by fda. Black beans also contain 19 kinds of oils, the unsaturated acid content is 80%, and the absorption rate is over 95%, which can not only meet the needs of human body for fat, but also reduce blood cholesterol. Because black beans basically contain no cholesterol, but only phytosterol, which is not absorbed and utilized by human body, can inhibit the absorption of cholesterol by human body and reduce the content of cholesterol in blood. Therefore, eating black beans often can soften blood vessels, moisturize skin and delay aging, especially for hypertension, heart disease, liver and arterial diseases.
The protein content of black beans is as high as 36% to 40%, which is twice that of meat, three times that of eggs and twelve times that of milk. Black beans are rich in eighteen amino acids, especially eight essential amino acids, which are higher than the advanced protein standard stipulated by fda. Black beans contain 19% oil, of which 80% are unsaturated fatty acids, and the absorption rate is over 95%. In addition to meeting the human body's demand for fat, they also have the function of lowering blood cholesterol.
Black bean, an anti-aging treasure, was recorded in the ancient Pharmacopoeia that black bean can maintain beauty, improve eyesight and blacken hair, making skin white and tender. Because the content of vitamin E is 5-7 times higher than that of meat. Vitamin E is a very important substance to keep young and fit. Therefore, it has the effect of beauty beauty.
Cholesterol is the chief culprit of many senile diseases, and black beans contain only one phytosterol without cholesterol, which can inhibit the absorption of cholesterol by human body and reduce the cholesterol content in blood. For the elderly, it can soften blood vessels, moisturize skin and delay aging, especially for senile diseases such as hypertension, heart disease, liver and arteriosclerosis.
Dietotherapy and nutritional value of black beans
Black beans have the functions of nourishing liver and kidney, strengthening bones and muscles, warming stomach, improving eyesight and promoting blood circulation, inducing diuresis and detoxifying, and are also the best products for moistening skin, blackening beard and hair. Black beans are rich in vitamins, egg yolk, riboflavin, melanin and hormones called "vitamins". Among them, B vitamins (b 1, b2) and ve are very high, only the content of ve is more than 7 times that of meat, which plays a great role in human nutrition and health care, anti-aging, beauty beauty, and enhancing vitality.
Black beans are anti-aging and blood-enriching.
Black beans are nutritious and contain protein, fat, carbohydrates, vitamins b 1, b2, niacin, carotene, and minerals such as calcium, phosphorus, iron and potassium. The protein content of black beans is particularly rich, higher than that of meat, eggs and milk, and it is known as the "king of plant egg whites".
Traditional Chinese medicine believes that black people enter the kidney, and black beans are warm and non-toxic, and enter the kidney, spleen and heart meridian, which has the functions of tonifying kidney, strengthening body, eliminating dampness and promoting diuresis, resisting aging and prolonging life. "secret record of prolonging life" contains: "taking black beans makes people grow skin, benefit color, fill the essence and add strength."
In the folk, there are many recipes for black beans as a dietotherapy. Here are some examples for reference:
Black hair: black beans are boiled with vinegar, and the juice is taken, about10g each time, and the hair is washed with heated water, which can be black hair. Or eat 20 fried black beans and a spoonful of black sesame every night, which also has the effect of blackening hair.
Hair loss: Boiled black beans, 50g each time, twice a day. If it doesn't get better after using it for 1 month, you can cook black beans with salt instead (add 5 grams of salt to every 500 grams of black beans), and take it as before.
Night sweats due to yin deficiency: 50g of black beans and jujube, 5g of longan pulp 1 bowl, decocted in 3 bowls of water to1bowl, and taken twice in the morning and evening.
Kidney deficiency and thirst quenching: stir-fry black beans and Trichosanthes root in equal parts, grind them into powder, 9 grams each time, and send black bean soup twice a day.
Tonifying kidney and replenishing essence: take 50 grams of black beans and 500 grams of dog meat, boil them together and take them twice.
Black beans and black vinegar diet
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Black bean: Black soybean, low in fat and containing high-quality protein.
Black vinegar: It is the vinegar brewed from brown rice (or brown rice), which is dark in color and is a good product for adjusting the balance of the body.
Effect: The weight loss method of black beans and black vinegar does not need a lot of dieting work, but it pays attention to perseverance and can lose 3-5 kilograms in 3 months. Here are three methods:
Black beans to lose weight: black beans are cooked and taken in various ways.
For example, grinding into powder, adding glutinous rice and kneading into balls as snacks can relieve hunger and reduce fat.
Or the best side dish. The daily intake is 20-30 capsules.
Black vinegar to lose weight: drink 200ml black vinegar every morning.
Black bean black vinegar to lose weight: black beans are cooked, soaked in black vinegar, and a small amount of sugar or honey can be added, and can be eaten after two days. Take 20-30 capsules a day.
Black beans are very effective for health.
Black beans have the same nutritional components as soybeans and soybeans, but the protein and iron content of black beans are high, so many people like to use them to make various foods, such as black soybean milk and black bean wine. According to the clinical trials of Japanese scientists, black beans have the effect of lowering blood pressure, and traditional Chinese medicine also believes that "black beans detoxify and tonify the kidney" has the effects of diuresis, treating colds, promoting blood circulation and detoxifying. In addition to high-quality protein, beans are also listed as the best source of isoflavones. The contents of black beans and soybeans are about 1 18.5 mg, and bean flour 148.6 mg. Other bean products, peanuts and green tea also contain certain amounts. The most direct effect of isoflavones is to improve climacteric symptoms such as palpitation, night sweats, insomnia, etc., especially to promote the body's absorption of calcium and improve the symptoms of osteoporosis.
At present, black bean coffee, which is very popular, combines black beans and coffee powder at the ratio of 3:1,which is very effective for headache, shoulder pain, weight loss and blood pressure reduction. Even black bean sausage, black bean ice cream, black bean noodles and black bean yogurt have appeared.
Health secret of cardamom's youth
There is a simple way to distinguish the nutritional value of food: in general, the nutritional value increases gradually with its color from light to deep. Black food has the highest nutritional value. Applying this method to legumes, we can roughly draw the conclusion that the nutritional value of black beans is the highest, followed by red beans, mung beans, followed by soybeans and white beans.
However, different beans have different nutritional functions and cannot be divided simply by color. For example, black beans have the effect of generating blood and blackening hair, and eating more soybeans can avoid senile plaques.
Recently, it has been reported abroad that middle-aged women can prevent premature aging by supplementing legumes, and can prolong women's organ function from the endocrine aspect, making them healthier and more energetic, because studies have found that soybean products such as soybean milk are rich in phytoestrogens, which is very helpful for women's fitness.
There are about 40% high-quality protein in bean products, which can be compared with eggs and milk. At the same time, they also contain more lecithin, calcium, iron, vitamin b 1, vitamin b2, etc. They can not only keep fit, but also be ideal brain food.
Bean products have strong plasticity and can be eaten in many ways. In addition to the established practices of grinding into bean paste to make pastry fillings, soybean grinding bean curd, mung bean soup, bean sprouts and so on, everyone can play their own imagination and create a unique way to eat. My favorite is one-pot cooking. Put all the black beans, mung beans and red beans into a pressure cooker, add water, and cook until all the split beans burst into a thick bean paste soup. Add sugar and you will never get tired of eating it.
Once I went out to play, in a small shop, I also ate black tofu flower, which was made by the owner himself with black beans and had a unique flavor.
Doudou archives
1. Broad bean: benefit qi and spleen, promote diuresis and reduce swelling.
2. Peas: harmonizing the middle and benefiting qi, facilitating urination and lactation.
3. lentils: strengthen the spleen and neutralize it, and clear away heat and dampness.
4. Red beans: diuresis to reduce swelling, clear away heat and detoxify.
5. Mung beans: eyesight, detoxification, diuresis and swelling reduction.
6. Soybeans: benefiting qi and nourishing blood, strengthening spleen and widening middle energizer, lowering qi, benefiting large intestine, moistening dryness and eliminating water.
7. Black beans: regulating qi, lowering qi, benefiting water and detoxifying, nourishing black beans and stopping sweating.
Attached bean curd: it has the functions of relaxing the middle energizer, invigorating qi, dispelling heat, dispersing blood, reducing swelling and promoting diuresis, and can be used for treating phlegm and asthma, whooping cough, chronic dysentery, hematemesis, metrorrhagia, tinea and scabies, and water swelling.
Jujube does not lose nutrition when cooked.
Jujube is a good food with blood-enriching effect, so many people think that jujube, as a tonic, must be beneficial for women to eat more.
Jujube is the most common medicine and food homologous prescription in Chinese medicine prescription. It tastes sweet and warm, and its main function is to tonify the middle energizer, replenish qi, nourish blood and soothe the nerves. It is mainly used for the treatment of spleen and stomach qi deficiency, blood deficiency and sallow, blood deficiency, insomnia and dreaminess. Drinking jujube water as usual can improve the pale face and cold hands and feet for women with anemia caused by excessive menstrual blood. However, as a prescription, there are contraindications. For example, during menstruation, some women often have swollen eyes or feet. In fact, this is a sign of wet weight, and such people are not suitable for taking red dates. This is because red dates are sweet, and eating more is easy to produce phlegm and dampness, which leads to the accumulation of water in the body and aggravates the symptoms of edema. At the same time, some women who take red dates as supplements and are hot and dry are not suitable for taking them during menstruation, because it is very likely to cause excessive menstrual blood and harm their health. In addition, because red dates are rich in sugar, especially red dates made into snacks, they are not suitable for diabetics to supplement, so as not to increase blood sugar.
Excessive consumption of fresh jujube is easy to cause diarrhea and damage the spleen. Therefore, people who have colds, fevers and abdominal distension and qi stagnation caused by exogenous wind and heat belong to the group who avoid eating fresh jujube.
Generally speaking, it is wise to eat jujube in water, because it will not change the efficacy of tonic and avoid diarrhea caused by raw food.
Nutritional value and dietotherapy effect of jujube _ nutritious diet
Every autumn season, but I see the mountain slope, roadside village head, one after another, pieces of jujube trees, covered with oil green and blue leaves, which are covered with bright red dates.
Jujube, also known as jujube, thorn jujube, beautiful jujube and good jujube, is one of the specialties in China. Jujube, with thin skin and thick flesh, moderate sweetness and rich nutrition, is a good tonic for autumn and winter. Jujube has been planted in China for more than 3000 years.
As early as the Book of Songs, there was a record of the difference between jujube and spine (Zizyphus jujuba). In ancient agricultural books such as Qi Min Yao Shu written by Jia Sixie in the late Wei Dynasty and Nong Zheng Quan Shu written by Xu Guangqi in the Ming Dynasty, jujube was listed as the first fruit tree. According to the Warring States Policy, when Su Tai lobbied the six countries, he said that the state of Yan had the benefit of jujube and chestnut, and although the people could not farm it, jujube and chestnut were enough for the people. It can be seen that Chinese ancient people have listed jujube planting in an important position. Jujube is one of the cultural relics unearthed from Mawangdui Western Han Dynasty Tomb. There are 1 1 jujube varieties recorded in the ancient book Erya. Today, there are more than 400 excellent varieties in the north and south of China.
Jujube in China is divided into two categories: southern jujube and northern jujube. Zizyphus jujuba is mainly cultivated sporadically in hilly areas of the Yangtze River basin. Beizao is mainly distributed in the middle and lower reaches of the Yellow River, which is famous at home and abroad for its large cultivation area, high yield, many varieties and good quality. There are many varieties of jujube, among which the most famous ones are Langjiayuan jujube in Beijing, Banzao in Shanxi, Jinsixiaozao jujube in Shandong and Hebei, Lingbao jujube in Henan, Dali jujube in Shaanxi, etc., all of which are known as the king of jujube. These red dates are thin and delicious, and they are very sweet. They were praised by international friends at the Paris Expo. Tiger-eyed jujube in Beijing, Dali jujube in Shaanxi, Dunhuang jujube in Gansu and Huping jujube in Taigu, Shanxi are all top grades of jujube.
The ancients in our country regarded jujube as a treasure to worship ancestors and a gift for women to meet for the first time. The gorgeous shape and delicious taste of red dates have always been praised by poets. Du Fu, a famous poet in the Tang Dynasty, recalled that when he was a child, he was greedy for red dates: dates and pears were yellow in August before the court, and trees could grow thousands of times a day. In the eyes of our people, red dates symbolize happiness, perfection and auspiciousness. All kinds of festivals and festivals, red dates are indispensable.
Jujube can be eaten raw or cooked, and can also be processed into dried jujube, jujube paste, preserved jujube, jujube paste, drunken jujube, smoked jujube, burnt jujube, jujube, candied jujube, canned jujube, jujube tea, jujube wine, jujube vinegar, jujube juice beverage, etc. It can also be used for cooking, and it can be used to stew chicken, duck and pig's feet, etc., all of which are delicious and nourishing. In daily life, traditional foods made of dates are dazzling and have their own flavors, such as jujube zongzi, jujube rice cake, jujube flower cake, jujube roll cake, jujube pot cake, jujube hair cake, fried cake, longevity cake, and jujube paste stuffing, which are used to make various cakes. Chinese honey wine and donkey-hide gelatin candied dates made from red dates are exported to overseas and are highly praised.
Jujube is very rich in nutrition. Fresh jujube contains 20%-36% sugar and dried jujube contains 55%-80% sugar. It contains a lot of calories and can be used as a substitute for grain. It was often used for disaster relief in history. The content of vitamin C is among the best in fruits, reaching 0. L-0.6g per 100g, which is about 0 100 times higher than that of apples and peaches, and the content of vitamin P is also the highest among all fruits. People praise jujube as a natural vitamin pill. Every hundred grams of fresh jujube contains protein1.2 grams, which is almost the highest among fresh fruits. The heat output of dried jujube is extremely high, and the heat output per hundred grams of jujube is about1200-1300 kilojoules, which is close to that of raisins, and the contents of protein, calcium, phosphorus, riboflavin and nicotinic acid are higher than those of raisins. Therefore, people have always regarded red dates as excellent tonics.
An eclipse of three dates keeps you from getting old at the age of 100. Jujube is not only a delicious fruit, but also a nourishing medicine, which has the effects of strengthening muscles and bones, enriching blood and promoting qi circulation, nourishing body and moistening face. Jujube can be used as medicine, as early as in the "materia medica" has been described. It is said that red dates can invigorate qi and benefit the middle energizer, nourish the spleen and soil, moisten the heart and lungs, regulate nutrition, slow down yin and blood, promote body fluid, delight the color, dredge the nine orifices, help the twelve meridians, and treat all kinds of medicines. Li Shizhen, a great medical scientist in the Ming Dynasty, wrote in Compendium of Materia Medica: Jujube smells sweet and flat, which can nourish the temper, calm the stomach, dredge the nine orifices, help the twelve meridians, replenish less qi, and prolong life by taking it for a long time. Modern medical research shows that jujube has curative effect on allergic purpura, anemia, hypertension, acute and chronic hepatitis, liver cirrhosis and gastrointestinal tumor.
Therefore, health care scientists vigorously carry forward the medical heritage of the motherland and promote jujube tea, which is a cheap and good formula food that everyone can supplement. Take it regularly, strengthen liver function and supplement chestnut.
Commonly known as chestnut, also known as rose chestnut, hairy chestnut and wind chestnut, it is known as the "king of dried fruits" and is also called "ginseng fruit" abroad. According to scientific experiments, chestnuts are rich in nutrition. The content of sugar and starch in fruits is as high as 70.1%,and 7% in protein. In addition, it also contains fat, calcium, phosphorus, iron, vitamins and trace elements. In particular, the contents of vitamins C, b 1 and carotene are higher than those of ordinary dried fruits, so it is known as the "king of dried fruits" among the people. Chinese medicine believes that chestnut has the effects of invigorating kidney and spleen, strengthening body, benefiting stomach and calming liver. It is called "the fruit of kidney". According to "Dietotherapy Materia Medica", "grind, coat with honey and wrinkle". Look, it also has a cosmetic effect! Unsaturated fatty acids contained in chestnuts have the effect of resisting arteriosclerosis and other diseases. However, eating too much can stagnate qi, causing fullness in the chest and abdomen, so it is not advisable to eat too much at a time.
cashew
Cashew nut, also known as chicken cashew nut, is named after its nut is kidney-shaped. Cashew nuts are fragrant, sweet as honey, crisp and delicious when ripe, and are one of the four famous dried fruits in the world. In the past, only people in the producing area could taste it, but now it has become a common dried fruit. The fatty components in cashew nuts are mainly unsaturated fatty acids, which have a good effect on softening blood vessels and are of great benefit to protecting blood vessels and preventing and treating cardiovascular diseases. It is rich in oil, which can moisten the intestines and relieve constipation, and has a good moisturizing and beautifying effect, which can prevent aging. Regular consumption of cashew nuts has the effects of strengthening the body, improving the body's disease resistance, enhancing sexual desire and gaining weight. Cashew nuts are rich in oil, so they are not suitable for people with severe gallbladder function. Cashew nuts are high in calories and easy to get fat if eaten more. It is recommended to eat10 ~15 capsules each time.
hazel
Also known as mountain chestnut, pointed chestnut, pestle and so on. Known as the "king of nuts". Its fruit is shaped like a chestnut, with a hard shell and fat, round and fragrant nuts. Besides protein, fat and sugar, its nuts are also rich in carotene, vitamin b 1, b2 and E. Its vitamin E content is as high as 36%, which can effectively delay aging, prevent arteriosclerosis and moisturize skin. Hazelnut itself is rich in oil, and the fat-soluble vitamins it contains are more easily absorbed by human body, which has a good nourishing effect on people who are weak, weak after illness and prone to hunger. Traditional Chinese medicine believes that hazelnut has the effects of invigorating spleen and stomach, benefiting qi, improving eyesight and walking, and is quite beneficial to the symptoms of lung and kidney deficiency such as thirst quenching, night sweats and frequent urination at night. Hazelnut is rich in oil, and people with severe gallbladder dysfunction should eat it carefully. It is recommended to eat 20 hazelnuts each time.
sunflower seed
It is an indispensable snack in people's lives, and sunflower seeds are the best among melon seeds. Sunflower seeds can be used not only as snacks, but also as raw materials for making cakes. Because sunflower seeds are the seeds of plants and contain a lot of oil, sunflower seeds are still important raw materials for oil extraction. Sunflower seed oil is a high-grade healthy oil highly praised by nutrition circles in recent years. Rich in trace elements such as iron, zinc, potassium and magnesium, sunflower seeds have the function of preventing anemia and other diseases. Sunflower seed is a good source of vitamin b 1 and vitamin e. It is said that eating a handful of sunflower seeds every day can meet the vitamin E needed by the human body for one day. It is good for calming mood, preventing cell aging and preventing adult diseases. It also has the functions of treating insomnia and enhancing memory. It has certain preventive effect on cancer, hypertension and neurasthenia. Suitable for everyone to eat. 80 grams each time. Try to peel the shell by hand, or use a sheller to avoid frequent damage to enamel by biting melon seeds with your teeth. A large number of melon seeds will seriously consume saliva, which will affect people's oral health and even affect digestion over time. Melon seeds should not be eaten too much at a time, so as not to get angry and get sore on your tongue.
pine nut kernel
The fat components of pine nuts are oleic acid and linolenic acid, which have the functions of lowering blood pressure, preventing arteriosclerosis and preventing cardiovascular diseases caused by increased cholesterol. It is known as the "fruit of longevity".
lotus seed
It is a common nourishing product and has a good nourishing effect. Most families have made rock sugar lotus seed soup, or used it to make eight-treasure porridge. The ancients believed that all diseases can be cured by taking food regularly, because it "enjoys the fragrance of fragrance and the taste of crops, which is also the fruit of the spleen." Lotus seeds are rich in calcium, phosphorus and potassium, which can not only constitute the components of bones and teeth, but also promote blood coagulation, activate certain enzymes, maintain nerve conductivity, calm nerves, maintain muscle flexibility and heartbeat rhythm. Rich phosphorus is also the main component of nuclear protein, which helps the body to metabolize protein, fat and sugar, and maintains acid-base balance, and also plays an important role in the formation of sperm. Lotus seeds have the effect of nourishing the heart and calming down. Middle-aged and elderly people, especially mental workers, often eat it, which can strengthen the brain, enhance memory, improve work efficiency, and prevent the occurrence of senile dementia. Lotus seed core tastes bitter, but it has a significant cardiotonic effect, which can dilate peripheral blood vessels and lower blood pressure. Lotus plumule also has a good effect of removing heart fire, which can treat sores on the mouth and tongue and help sleep. Traditional Chinese medicine believes that lotus seeds are beneficial to heart and kidney, spleen and diarrhea, and the function of calming the nerves. Most people can eat it. Middle-aged and elderly people, physical weakness, insomnia, loss of appetite and cancer patients are more suitable. Don't eat yellow and moldy lotus seeds. Lotus plumule tastes bitter, and it is better to eat it after grinding. Lotus seed is a nourishing product, and it is forbidden for people with constipation and abdominal distension. First, jujube If you eat 3-5 jujubes before exercise, it will be of great benefit to your health. Because it can quickly replenish the sugar consumed in your body. It also contains vitamin A, which is good for the skin. 300 calories per100g. 2. Pistachio nuts are rich in phosphorus and iron, with 8 mg per100g. Long-term consumption can help to better absorb calcium and better relieve the mood. But don't eat too much, or you will get fat, because every100g contains 608 calories. Third, raisins If you are engaged in skiing and jogging, you often eat 10-20 grams of raisins, which is an ideal choice. It contains the most sugar and potassium in dried fruits, so it can make your muscles develop. 283 calories per100g. Peanuts If you feel weak when the seasons change, you can eat some peanuts, which can restore your spirit and physical strength because it contains a lot of starch. Sometimes it can also tonify the kidney and treat constipation. Every100g contains 600 calories. 5. Walnut Do you want to have a healthy heart? I suggest you eat a little walnut every day. Expert research shows that walnut kernel can help lower cholesterol and remove fat accumulated in arteries. It is also rich in zinc, which can prevent diseases of the immune system. The heat content per100g is 690g. Sixth, preserved plum often eats preserved plum, which is helpful for digestive function, because it is rich in plant fiber and a variety of antioxidants, which can delay aging, and contains 220 grams of calories per 100 grams. Seven, almonds If your body lacks minerals, then almonds are the most useful dried fruit for you. It is rich in calcium and phosphorus, as well as minerals such as potassium, magnesium, copper, manganese and iron, and is suitable for appetizing. 603 calories per100g. Eight, hazelnuts If you want to stay young, please add some hazelnuts when eating yogurt. It is rich in vitamin E, has obvious anti-aging effect, and contains potassium, magnesium, phosphorus and calcium. 600 calories per100g. Nine, figs often eat figs can make your bones stronger because it is rich in calcium. In addition, it also contains potassium and rich sugar. 256 calories per100g.