1. calcium
In fact, strictly speaking, calcium is not a trace element, but should be called a macro element, because its content accounts for more than one tenth of the total weight of human body. Calcium is the cornerstone of bones, so children in growth and development must take enough calcium to strengthen bones and promote growth and height.
Foods rich in calcium: milk, eggs, beans, bean products, peanuts, sesame paste, shrimp skin, kelp, hawthorn, hazelnut kernels, melon seeds, potatoes, green leafy vegetables and so on. At the same time, pay attention to supplement vitamin D to promote the absorption of calcium.
2. Iron
Iron is the raw material for synthesizing hemoglobin. Iron deficiency can easily lead to anemia, feeling tired, fatigue, irritability and inattention.
Foods rich in iron: fish, meat, animal liver, black sesame, winter vegetables, black fungus, tofu, etc.
3. Zinc
Zinc helps the body to resist infection and repair tissues, and also helps to improve intelligence. Zinc deficiency in children may cause brain dysplasia, pica and ADHD.
Foods rich in zinc: lean meat, liver, goat meat, beef, fish, oysters, scallops, granola, squid, cuttlefish, Tricholoma, mushrooms, fragrant apricot slices, Tricholoma, soybeans, white fungus, Chinese cabbage, pine nuts, pecans, etc.
4. Selenium
Selenium can enhance the immune function, is a good antioxidant, can remove all kinds of free radicals produced in the body, can protect deoxyribonucleic acid from harmful substances and help cells repair.
Foods rich in selenium: barley, fish, shrimp, seaweed, animal liver, animal kidney, garlic, onion, asparagus, carrots, etc. You can also eat more fruits and vegetables and other foods rich in vitamins A, C and E to promote the absorption of selenium.
5. Iodine
Iodine is an essential element to maintain the normal function of human thyroid, and iodine deficiency in children may lead to growth retardation and mental retardation.
Foods rich in iodine: Generally, iodine is added to salt, and foods with more iodine include kelp, laver, eel, soybean, red bean, mung bean, shrimp, red dates, peanuts, bean sprouts, dried bean curd, louver, vegetable oil and duck eggs.
6.magnesium
Magnesium affects many biological functions of cells, promotes bone formation and regulates neuromuscular excitement, which is very important to human body.
Foods rich in magnesium: buckwheat flour, wheat, corn, sorghum flour, beans, bean curd skin, snow red, winter vegetables, mustard greens, kale, dried peppers, dried mushrooms, mushrooms, laver, carambola, longan, peanuts, dried shrimps, sesame paste, etc.
7. Manganese
Manganese can promote bone growth, maintain normal glucose metabolism, fat metabolism and brain function, and improve human hematopoietic function.
Foods rich in manganese: coarse grains, potatoes, laver, mushrooms, chestnuts, lotus seeds, auricularia auricula, auricularia auricula, mussels, dried clams, carrots, wheat, lentils, Chinese cabbage, soybeans and eggplant.
8. Copper
Copper is stored in the human liver and released into the blood for metabolism. Lack of copper in human body can cause anemia, hair abnormality, bone and artery abnormality, and even brain disorder in severe cases.
Foods rich in copper: animal liver, meat (especially poultry meat), fruit, hard nut, tomato, green pea, potato, shellfish, laver, cocoa, chocolate and so on.
9. Phosphorus
Phosphorus is an important raw material for bones and teeth, and it is also one of the basic components of genetic material nucleic acid, and participates in the regulation of acid-base balance and energy metabolism in the body.
Foods rich in phosphorus: soybeans, yeast, cereals, peanuts, plums, grapes, pumpkin seeds, shrimps, chickens, chestnuts, soybeans, egg yolks, etc.
10. Chromium
Chromium is very important for blood glucose metabolism, and also helps to prevent and improve arteriosclerosis and prevent cardiovascular diseases such as hypertension.
Foods rich in chromium: animal liver, bran, hard fruits, cheese, bananas, beef, beer, bread, brown sugar, butter, chicken, corn flour, flour, potatoes, vegetable oil, whole wheat, carrots, green beans, oranges, spinach, strawberries and so on.
Tips: Although trace elements are very important to the human body, excessive supplementation will endanger health. Therefore, if there is no serious shortage, food supplements can be used; If the child is found to be seriously deficient in some trace elements, it should be supplemented correctly under the guidance of a doctor, and it is forbidden to give the child supplements without permission. Generally speaking, as long as the food for children is rich in variety and balanced in nutrition, there is no need to supplement trace elements.