Foods rich in vitamin A: carrots, yellow-green vegetables, eggs, yellow fruits, spinach, pea seedlings,

Red sweet potato, green pepper, cod liver oil, animal liver, milk, dairy products,

Cream.

Foods rich in vitamin B: millet, corn, brown rice, wheat flour, beans, liver and eggs.

In addition, vegetables and fruits are also rich in vitamin B.

Foods rich in vitamin C: cherry, guava, red pepper, yellow pepper, persimmon, broccoli, strawberry and orange.

Kiwifruit with kale flower

Foods rich in vitamin D: cod liver oil, sardines, herring, salmon, tuna, milk and dairy products.

Foods rich in vitamin E: malt, soybean, vegetable oil, nuts, green leafy vegetables, spinach,

Add nutrients, whole wheat, unrefined cereal products and sexual tablets.

2. Foods with high calcium content

Common foods with high calcium content

oat

Among all kinds of cereals, oat has the highest calcium content, which is 7.5 times as much as polished white rice. Although the calcium absorption rate in oats is not as good as that in milk, it is still beneficial to prevent calcium deficiency. If oats and black sesame are boiled together into delicious porridge, the calcium supplement effect is better.

kidney bean

Every100g kidney bean with skin contains 349 mg of calcium, which is nearly twice as much as that of soybean. It is a good way to supplement calcium by using spiced kidney bean and preserved plum kidney bean as snacks or appetizers.

Sesame sauce. After grinding sesame seeds into sesame paste, the digestibility is greatly improved. Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame paste can be used to make cold dish sauce and instant-boiled mutton sauce, and also used in pastry such as flower rolls, pancakes and fire.

Hazelnut

Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of fried hazelnut is as high as 815mg, which can meet the daily calcium demand of adults. However, the energy of nuts is generally high, and a small handful can be used every day.

milk

Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins, which promotes the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body. Therefore, milk should be used as the main food for daily calcium supplementation. Other milk products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tips: You should also choose milk in summer.

Kelp and shrimp skin

Kelp and shrimp skin are high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. They can also reduce blood fat and prevent arteriosclerosis.

Kelp cooked with meat or cooked in cold sauce is a good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.

loach

Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 0/0 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium supplement dish.

bean products

Soybean is a high-protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.

tofu

Tofu is the best calcium supplement food among plant foods. Soybean itself contains a lot of calcium, and coagulant containing calcium should be added when tofu is solidified, so most people who don't drink milk will consciously eat more tofu. However, lactone tofu is not a good source of calcium, because it does not contain calcium coagulant, but uses gluconolactone as coagulant. At the same time, lactone tofu contains too much water, and the contents of protein and calcium are very low. In addition to lactone tofu, "Japanese tofu" can not be used for calcium supplementation.

Animal bones

More than 80% of animal bones are calcium, but it is insoluble in water and difficult to be absorbed. Therefore, when making food, you can break it in advance, add vinegar and cook it slowly. When eating, remove the oil slick and put some vegetables to make a delicious soup.

vegetables

There are also many varieties with high calcium in vegetables. potherb mustard 100 g contains 230 mg of calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery per100g is also around150mg.

3. Dried fruits rich in zinc

Fried sunflower seeds, fried pumpkin seeds, pecans, pine nuts, peanuts and other nuts have high zinc content, so friends who want to supplement zinc can choose these nuts to eat.

1, fried sunflower seeds. The fat content of sunflower seeds can reach 50%, which is mainly unsaturated fatty acids and contains no cholesterol; Linoleic acid content can reach 70%, which is helpful to reduce the blood cholesterol level of human body and protect cardiovascular health. Rich in iron, zinc, potassium, magnesium and other minerals, sunflower seeds have the function of preventing anemia and other diseases. Sunflower seed is a good source of vitamin B 1 and vitamin E, which is good for calming mood, preventing cell aging and preventing adult diseases. It also has the functions of treating insomnia and enhancing memory. It has certain preventive effect on cancer, hypertension and neurasthenia.

Eating fried sunflower seeds often can beautify the face and improve the symptoms of hair loss. It is recommended to eat about 80 grams each time.

2. Stir-fried pumpkin seeds. Pumpkin seeds, also known as white melon seeds, can be eaten raw or cooked, and have the dietotherapy effect of killing insects and treating prostate diseases. It can kill parasites in human body well, and also has a good killing effect on schistosome larvae, so it is the first choice for diet therapy of schistosomiasis. Eating about 50 grams of pumpkin seeds every day can effectively prevent prostate diseases. Pumpkin seeds are rich in pantothenic acid, which can relieve static angina pectoris and lower blood pressure. There have been reports of dizziness caused by excessive consumption of pumpkin seeds. People in areas with poor sanitary conditions can often eat it to repel insects. Patients with stomach heat should eat less, otherwise they will feel abdominal distension and tightness.

3. Hickory. Carya kernel is crisp and sweet, and its aroma is compelling. It can be used for squeezing oil and frying food, and can also be used as a seasoning for making candy and cakes. Carya cathayensis kernel contains 7.8-9.6% protein, more than 7 kinds of amino acids are necessary for human body, and the content is as high as 25%. It also contains 22 kinds of trace elements needed by human body, among which calcium, magnesium, phosphorus, zinc and iron are very rich. According to data analysis, each kilogram of walnut kernel is equal to the nutritional value of 9 kilograms of fresh milk or 5 kilograms of eggs and 2 kilograms of beef, and it is easier to be absorbed by human body than milk, eggs and beef. Nucleolus also has the effects of moistening lung and invigorating qi, nourishing blood and relieving asthma, moistening dryness and resolving phlegm, and removing deficiency and cold.

4. pine nuts. The nutritional value of pine nuts is very high. Every 100 grams of pine nut meat contains protein 16.7 grams, 63.5 grams of fat, 9.8 grams of carbon compounds, 78 milligrams of mineral calcium, 236 milligrams of phosphorus, 6.7 milligrams of iron and unsaturated fatty acids. The fat components in pine nuts are mainly unsaturated fatty acids such as linoleic acid and linolenic acid, which can soften blood vessels and prevent atherosclerosis. In addition, pine nuts are rich in phosphorus, which is also beneficial to people's brains and nerves. It has certain adjuvant therapeutic effect on elderly patients with chronic bronchitis, bronchial asthma, constipation, rheumatoid arthritis, neurasthenia and dizziness.

5. peanuts. Peanut fruit contains protein, fat, sugar, vitamin A, vitamin B6, vitamin E, vitamin K, and minerals such as calcium, phosphorus and iron. It contains eight kinds of amino acids and unsaturated fatty acids needed by human body, including lecithin, choline, carotene and crude fiber. The fat content is 44%-45%, the protein content is 24-36% and the sugar content is about 20%. It is rich in vitamins B2, PP, A, D, E, calcium and iron. It also contains thiamine, riboflavin, niacin and other vitamins. It can promote the development of human brain cells and enhance memory.