Each food contains different nutrients, which makes it have different effects on the human body. It is impossible to supplement the various nutrients needed by the human body by ingesting a certain food. Dietary Guide for China Residents recommends that residents eat more than 12 kinds of food every day and more than 25 kinds of food every week, which just shows that rich and varied foods can promote human health. I will give you a list of foods with different nutrient contents for your reference in daily life.

1, protein-rich food: protein is the basis of human physiological function. Animal protein has good quality and high utilization rate, while plant protein has low utilization rate. Recommended foods are eggs, lean meat, milk, fish, seafood and beans.

2. Foods rich in fat: Both saturated fatty acids and unsaturated fatty acids have certain effects on human body, but saturated fatty acids should be limited. Saturated fat mainly comes from livestock and poultry, such as pork and mutton, and unsaturated fatty acids are rich in aquatic products and vegetable oils. Therefore, it is suggested that you can use vegetable oil instead of traditional lard for cooking on weekdays.

3. Foods rich in carbohydrates: Carbohydrates are the main source of human energy, which mainly exists in cereals, such as rice and white flour. A lot of nutrients are lost in the processing of polished rice and white flour. It is suggested that you can eat coarse grains properly, which can not only increase the intake of dietary fiber, but also improve the nutritional value of staple food.

4. Foods rich in minerals

Calcium is rich in milk, dried shrimps, dried shrimps and other foods and easy to be absorbed. Phosphorus is mainly rich in green leafy vegetables, barley, black rice, buckwheat, bran, amaranth and Tricholoma. Iron is rich in animal blood, red meat and internal organs and easy to be absorbed. Zinc is mainly rich in shellfish and red meat; Selenium is mainly found in animal viscera, such as caviar, sea cucumber and oyster. 5. Foods rich in vitamins

Good sources of vitamin A are animal liver, cod liver oil, whole milk, eggs, etc. Dark green and red, yellow and orange fruits and vegetables can provide carotenoids, which can produce vitamin A. Vitamin D mainly exists in marine fish, liver, egg yolk and cod liver oil. Vitamin E is rich in vegetable oil, wheat germ, nuts, seeds and beans. Vitamin B 1 mainly exists in cereals, cereals and dried fruits. It should be noted here that excessive rice washing or adding alkali in cooking will lose vitamin B 1.