The main food source of nutrients is the main function.

Protein cereals, beans, meat, milk, eggs and potatoes form the main components of the body structure; It is the catalyst of all life activities; Adjust the water balance in the body; Help the wound heal.

β -carotene pumpkin, potato, spinach, carrot, etc. are fat-soluble antioxidants, which are members of the carotenoid family and can be converted into vitamin A according to needs in the body.

Vitamin D eggs, fish, liver and milk promote the formation of normal bones and teeth and stimulate the absorption of calcium and phosphorus, which is necessary for the metabolism of calcium and phosphorus.

Vitamin E Wheat germ, nuts, vegetable oil and shrimp are fat-soluble antioxidants, which can protect body cells, vitamin A and unsaturated fatty acids and help maintain normal red blood cells.

Vitamin B 1 sunflower seed, wheat germ, beer yeast, watermelon, pea and asparagus; Cereals, beans and hard fruits; Pork, heart, liver and kidney assist carbohydrate metabolism, energy generation and maintain normal nerve function.

Vitamin B2 Milk, mushrooms, spinach, liver, broccoli, beets, almonds, beef liver, steak and cheese help to produce energy in food, help to produce red blood cells and participate in various metabolic processes.

Nicotinic acid mushroom, chicken, salmon, beef liver, peanut, tuna, wheat bran, asparagus, shrimp and baked potato help release energy in carbohydrates, fats and protein (participate in blood sugar control).

Vitamin B6 is widely found in various foods such as meat, fish, poultry, beans, whole grains and fruits and vegetables, which helps to release energy in food, participates in the metabolism of fat, and participates in the synthesis of red blood cells and hormones, and is the basis for the normal functioning of protein, nervous system and immune system.

Vitamin B 12 Meat, fish, poultry, shellfish, milk, eggs and cheese are essential substances for normal growth, participate in the production of red blood cells, are necessary for the metabolism of carbohydrates, fats and some protein, help maintain normal nervous system and are necessary for DNA synthesis.

Folic acid fresh foods such as spinach, asparagus, turnip, parsley, beer yeast, Lima bean, pea, broccoli, orange, cantaloupe, lettuce folic acid and vitamin B 12 have similar effects. Adequate dietary folic acid intake of women of childbearing age can reduce the risk of fetal neural tube defects such as spina bifida and anencephaly, and other experiments show that folic acid has a protective effect on the heart.

Biotin exists widely in food, and human beings seldom participate in carbohydrate metabolism and the synthesis of fat and protein.

Calcium milk, dairy products, whole fish, tofu, dark green vegetables, beans and almonds form strong bones and teeth and stimulate blood coagulation after injury, which is necessary for normal neuromuscular activities.

Phosphorus meat, poultry, fish, eggs, milk and dairy products, whole grains and calcium cooperate to form bones and teeth, regulate the release of energy in food, and are the components of human genetic material DNA and the direct source of ATP.

Magnesium nuts, beans, whole grains, dark green vegetables and seafood are necessary for normal neuromuscular activities, and participate in energy (ATP) metabolism and DNA synthesis.

Iron meat, fish, beans, shellfish, eggs and dried fruits are the basic components of hemoglobin (carriers of oxygen in blood) and participate in energy metabolism. Iron deficiency anemia is a worldwide health problem, which is common in children, adolescents, pregnant women and the elderly.

Vitamin C Asparagus, acerola cherry, green pepper, cabbage and citrus fruits are necessary for the formation of connective tissues, bones and teeth, and are important conditions for wound healing and gum health. They assist the decomposition of fat and promote the absorption of iron, and are important antioxidants.

Zinc oysters, meat, fish, poultry and whole grains are necessary for normal growth. They participate in the digestion and synthesis of protein, wound healing, bone health and DNA synthesis, and regulate immune function. They are important components of antioxidant enzymes in the body.

Iodine seafood such as shellfish, fish and marine plants are components of thyroxine, which regulates growth, development and energy metabolism.

Concha Ostreae, viscera, chocolate, nuts, cereals, dried fruits, poultry and shellfish are involved in iron metabolism, nervous system function, regulation of bone health and protein's synthetic energy, which are components of an antioxidant enzyme and participate in the formation of pigments in skin, hair, eyes and other parts.

Manganese whole grains, nuts and tea are necessary for the normal growth of bones and connective tissues. They are components of fatty acid synthase and participate in carbohydrate metabolism.

Omega-3 fatty acids are the highest in high-fat fish, fish oil and marine mammals. DHA is also found in egg yolk, meat, liver and other internal organs to regulate blood lipids, reduce the occurrence and development of atherosclerosis, prevent cardiovascular and cerebrovascular diseases, and improve vision and memory.

Scientific diet and balanced nutrition

Eating needs diversification, balance and moderation. The daily consumption of all kinds of food can be represented by the food pyramid, and the larger the area of food in the pyramid, the greater the consumption. A balanced diet needs to develop habits and persist in peacetime, which can greatly promote health.

According to the Nutrition Society of China, the suitable intake range of various foods per person per day suggested by the Food Pyramid is suitable for general healthy adults, and it should be appropriately adjusted according to the individual's age, sex, height, weight, labor intensity and season.

Good eating habits

To achieve a balanced diet, more attention should be paid to all aspects of daily diet. The American health department has made the following suggestions on people's eating styles for our reference:

Diversification of food-reasonable collocation and comprehensive nutrition;

Eat more vegetables, fruits and cereals-supplement rich vitamins, minerals and dietary fiber;

Choose low-fat (especially saturated fat) food and low-cholesterol diet-reduce the intake of saturated fatty acids and cholesterol, and reduce the risk factors of obesity and many chronic diseases;

Eat less salt and sugar-reduce the possibility of suffering from hypertension (disease);

Drink as little as possible-it can increase appetite, avoid multiple nutrient deficiencies, and protect the function of digestive system, especially liver and nervous system;

Avoid smoking-maintain the normal metabolism of oxygen and vitamin C in the body and avoid the production of a large number of free radicals;