Here are some calcium-rich foods... Milk and dairy products: cow's and goat's milk and its milk powder, cheese, yogurt. Beans and soy products: soybeans, beans, lentils, fava beans, tofu, dried tofu, tofu skin, tofu milk and so on. Seafood: carp, carp, silver carp, loach, shrimp, shrimp, shrimp, shrimp, crab, kelp, seaweed, seaweed, clams, sea cucumbers, snails, etc. Meat and eggs: lamb, pork brains, chicken, eggs, duck eggs, quail eggs, pine eggs, pork floss, etc. Vegetables: celery, rape, carrots, turnip tassels, sesame seeds, parsley, potherb mustard, black fungus, mushrooms, etc. Fruits and dried fruits: lemon, loquat, apple, black dates, apricots, dried peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, peanuts, lotus seeds, etc. Vitamin family function of the whole strategy (1) Vitamins [in the] the human body is responsible for a lot of important functions, a lack of vitamins may lead to a variety of diseases. Vitamin a (retinol) >>>>Vitamin a is detrimental to the development of the fetus Functions: related to vision, and can maintain the normal function of mucous membranes, regulating the skin condition. Deficiencies: Night blindness. Dry eyes, dry and itchy skin. Main food sources: carrots. Green leafy vegetables. Egg yolks and liver. Vitamin B1 (thiamine) >>>> Oral vitamin B1 seven should not! Focus of attention: four types of people eat vegetables do not put garlic various diseases and their related vitamins briefly summarized as follows: immune-related: vitamin c, vitamin b complex cancer prevention and control: vitamin b complex, vitamin c, vitamin d, vitamin e skin disease: vitamin c osteoporosis: vitamin k The following on the function of the main kinds of vitamins. The following is a brief description of the functions of the major vitamins, their deficiencies, and their main sources in food. Health Guide: Harvard Daiquiri: Common Vitamin Tablets Become Miraculous Height Enhancement Drugs Functions: Maintains eye vision, prevents cataracts, maintains the health of the oral cavity and mucous membranes of the gastrointestinal tract. Deficiency: Cracked corners of the mouth. Ulcers, inflammation of the mucous membranes in the mouth, eye fatigue. Main Food Sources: Animal liver. Lean meats. Yeast. Soybeans. Rice bran and green leafy vegetables. Vitamin B3 (niacin) Extended reading: Do you have fear in your psyche? Function: Strengthens the nervous system and ensures normal heart activity. Deficiency: Moodiness. Gastrointestinal discomfort. Numbness of hands and feet. Foot fungus. Main Food Sources: Brown rice. Beans. Milk. Poultry. Vitamin B2 (riboflavin) Functions: Maintains healthy skin and improves blood circulation, helps the nervous system function properly. Deficiency: Headache, fatigue, vomiting, muscle pain. Main food sources: green leafy vegetables, kidneys, liver and eggs. Vitamin B5 (pantothenic acid) Functions: Produces antibodies, strengthens the immune system, and assists in the production of energy from sugars, fats, and proteins. Deficiencies: mouth sores, memory loss, insomnia, diarrhea, fatigue, low blood sugar, etc. Main food sources: brown rice, liver, eggs, meat. Vitamin B6 >>>> Vitamin B has cardiovascular risk Functions: Maintains the normal functioning of the body and mental system, maintains the balance of sodium and potassium in the body, and produces red blood cells. Deficiency: anemia. Cramps. Headaches. Vomiting. Acne. Main food sources: lean meats, nuts, brown rice, green leafy vegetables, bananas. Deficiency: fatigue. Depression. Memory loss. Pernicious anemia. Main Food Sources: Liver. Meat. Eggs. Fish. Milk. Folic acid (folic acid) >>>>Folic acid can prevent Alzheimer's disease Function: Production of red blood cells and white blood cells, enhance immunity. Deficiency: Redness and swelling of the tongue. Anemia. Digestive problems. Fatigue. Graying of hair, memory loss. Main food sources: vegetables, meat. Yeast, etc. ... .gt; Vitamin C does not prevent colds Functions: Helps transport calcium ions to help children's teeth and bones develop; replenishes calcium needed by adult bones to prevent osteoporosis. Deficiency: Chondromalacia in children. Loss of appetite; diarrhea, etc. Main food sources: cod liver oil, dairy products, eggs. Vitamin E (Tocopherol) >>>> Vitamin E is the artery cleaner for women Focus: Four types of people should not put garlic in their food Function: Fight free radicals. Helps prevent cancer; lowers cholesterol, strengthens the body's immunity and prevents scurvy. Deficiencies: Bleeding gums, tooth loss; fragile capillaries, slow healing wounds, subcutaneous bleeding, etc. Main Food Sources: Fruits (especially oranges), green vegetables, tomatoes, potatoes, etc. Vitamin D >>>> Vitamin D3 can kill cancer cells Health Guide: Harvard Daiquiri: Ordinary Vitamin Tablets Become Miraculous Height Enhancement Drugs Function: Prevents cholesterol deposition in the arteries and treats heart disease. Helps the glands to function so that calcium can be utilized by the cells, thus promoting health and growth, and also helps the healthy growth of skin and hair. Deficiencies: Cardiovascular disease, etc. Main Food Sources: Vegetable oils (from flax, sunflower. Sunflower seeds. Soybean. Peanuts) and peanuts, sunflower seeds, soybeans and peanuts. Sunflower seeds. Sunflower seeds, walnuts and other nuts. Vitamin H (Biotin) Extended reading: Do you have fear in your psyche Function: Antioxidant. Helps prevent cancer; fertility related. Deficiencies: destruction of red blood cells, nerve damage, nutritional muscular dystrophy, infertility, menstrual disorders, uterine dysfunction, and more. Main food sources: Vegetable oils. Dark green vegetables. Milk. Eggs. Liver. Wheat. and nuts. Vitamin f (linoleic acid, arachidonic acid) Vitamin f (linoleic acid, arachidonic acid) Function: Essential for the synthesis of vitamin c, essential for the normal metabolism of fats and proteins; also prevents graying and alopecia, and maintains the health of the skin. Deficiency: Gray hair, hair loss, dry and cracked skin. Main food sources: milk. Beef liver. Egg yolk. Animal kidneys. Fruits. Brown rice.