Vitamin A: In animal livers, eggs, dairy products, carrots, pumpkins, bananas, oranges and some green leafy vegetables.
Vitamin B 1: in sunflower seeds, peanuts, soybeans, pork, cereals and wild edible fungus Tricholoma matsutake.
Vitamin B2: in meat, cereals, vegetables and nuts.
Vitamin B 12: among pork, beef, mutton, fish, poultry, shellfish and eggs.
Vitamin C: lemon, orange, apple, jujube, strawberry, pepper, potato and spinach.
Vitamin d: in cod liver oil, eggs, margarine, milk and tuna.
Vitamin e: grain embryo, vegetable oil, green leaves.
Vitamin k: in green leafy vegetables.
Two. How to supplement protein:
1? Meat can supplement many amino acids and other protein that our body needs. The nutritional value of animal-based protein is higher than that of some plant-based protein. You can also eat more animal meat in your life, such as cattle, sheep, pigs, chickens or geese. Protein contained in meat will be easier to digest, and the amino acids are very complete, which can also maintain all the nutrients we need in the human body, especially for the supplement of protein.
2? Eggs are something we can see every day now, especially the yolk, which contains more protein than protein. An egg yolk can reach 300 mg of cholesterol. Even people with very healthy hearts should not eat more egg yolk, just two a day. Moreover, the cholesterol content of protein is basically absent, and egg yolk contains a lot of oil. However, we can't see any oil in the egg yolk at ordinary times. Once it is put in the microwave oven, a lot of oil will flow out when it is heated. The yolk in an egg is six times as hot as protein, so the yolk is also a high-calorie food. People who want to lose weight should pay more attention when they want to eat yolk.
3? Plant-based protein, for example, has a lot of soybeans, green beans and black beans, among which the nutritional value is very high, and these three kinds of beans are the best soybean proteins in the plant protein. Soybeans contain 35% protein, which will be easily absorbed by our bodies. For some people who have always been vegetarians, it is also the main source of protein, and it can also lower our cholesterol.
TIPS: Pay attention to two points in the choice: 1? Look at the brand and choose a big brand, with good quality and good effect; 2 Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and whether it is guaranteed after sale.