What foods or fruits contain vitamin A, B C, zinc, selenium, manganese?

Animal liver is rich in trace elements such as selenium, zinc, copper, magnesium, iron, folic acid, vitamins B6 and B12.

Zinc-rich foods: millet, peas, rice, sunflower seeds.

Foods rich in vitamin B6: brewer's yeast, wheat bran, malt, animal liver and kidney, soy.

Zinc is mainly found in seafood and animal offal, and there is very little zinc in other foods——— there is almost no zinc in water, staple foods and eggs that children love to eat, and there are not many vegetables and fruits that contain zinc.

Lean meat, pork liver, fish, egg yolks, etc. Among them, oysters have the highest zinc content. According to laboratory tests, animal foods generally contain more zinc, about 3-5 mg of zinc per 100 grams of animal food, and the amino acids produced after the decomposition of animal proteins can also promote the absorption of zinc.

There is less zinc in plant-based foods. There is about 1 mg of zinc per 100 grams of plant-based foods. Various plant foods with high zinc content include beans, peanuts, millet, radish, Chinese cabbage, etc.

Vitamin B6 is widely found in foods such as animals and plants, but it is generally not found in high levels. The highest content is white meat (e.g. chicken and fish); followed by animal liver, beans and egg yolks; Fruits and vegetables are also high in vitamin B6; The least abundant are lemon fruits, milk, etc.

Fruits rich in vitamin B6 are: bananas, oranges, raisins;

Fruits rich in trace element zinc are: dried mulberry, date, fig, coconut, lemon, kiwi, longan, star fruit, etc.

1.Kiwi.

Kiwifruit is considered to be the closest fruit to perfection, it is rich in vitamins C, A, E, folic acid and trace elements such as potassium, magnesium and dietary fiber, but it is very low in calories. In addition, the amino acids contained in kiwifruit can help the body make hormones and slow down aging.

To give just one example: the vitamin C content of 100 grams of fruit is calculated by 420 mg of kiwifruit, 380 mg of fresh dates, 80 mg of strawberries, 49 mg of oranges, 36 mg of loquats, and 30 mg each of oranges and persimmons. Bananas, peaches contain 10 mg each, grapes, figs, and apples contain only 5 mg each, and pears contain only 4 mg.

2.Lichee. Lychee is rich in sugar, protein, vitamins, fat, citric acid, pectin, phosphorus, iron, etc., and is a fruit that is beneficial to the human body.

3.Citrus. Citrus fruit juice is delicious, flavorful, rich in sugar, organic acids, minerals, vitamins and other components, high nutritional value.

4.Apple. An apple a day, the doctor stayed away from me. ”

Apples are rich in sugars, organic acids, fiber, vitamins, minerals, polyphenols and flavonoids, and are known by scientists as "all-round healthy fruits". In addition, vitamins, fructose, magnesium, etc. in apples can also reduce the amount of cholesterol in the body.

5.Pineapple. Originally known as pineapple, native to Brazil, it was introduced to China in the 16th century, with more than 70 varieties, one of the four famous fruits of Lingnan. Pineapple contains a lot of fructose, glucose, vitamins A, B, C, phosphorus, citric acid and protease.

6.Banana. Also known as the "Fruit of Wisdom", legend has it that Buddha Shakyamuni gained wisdom by eating bananas. Bananas are high in nutrients, low in calories, contain phosphorus called "salt of wisdom", and are rich in protein, sugar, potassium, vitamins A and C, and have a lot of dietary fiber, making them a very good nutritious food.

7.Coconut water and coconut meat.

Water content: protein, fructose, glucose, sucrose, fat, vitamin B1, vitamin E, vitamin C, potassium, calcium, magnesium, etc. The coconut meat is as white as jade, fragrant and crispy; Coconut water is cool and sweet. Coconut meat and coconut water are delicious fruits for all ages.

8.Guava.

Guava is rich in nutrients, can increase appetite, promote children's growth and development, and contains a lot of vitamin C, potassium, iron, carotene, etc. Contains protein, fat, sugar, vitamin A, B vitamins, vitamin C, calcium, phosphorus, iron. Guava has high nutritional value, in terms of vitamin C, it is higher than citrus, bananas, papaya, tomatoes, watermelons, pineapples, iron, calcium, phosphorus, and the iron content in seeds is better than other fruits, so it is best to eat them together.

Eating more can prevent aging, eliminate the effect of toxins in the body, or a first-class ** fruit, the fruit has the effect of diabetes and hypoglycemia, and the leaves can also treat diarrhea.

OK has summarized 8 representative fruits for you, if you are interested, you can learn more about them, and many tropical fruits are rich in nutritional value, I hope it will help you.

Bananas, apples, cantaloupe.

Foods with a high amount of zinc in food include oysters and malt, followed by lean meat, fish, milk, sesame seeds, animal liver, etc. Plant fruits have a higher content of nuts, such as peanuts, walnuts, etc. The content of apples is the highest in fruits, as well as tofu skin, soybeans, white fungus, cabbage, seaweed, etc.

In traditional Chinese medicine, wolfberry, rehmannia, mulberry, ginseng, eucommia and other traditional Chinese medicine have a high zinc content.

Fish, lobster and some crustacean aquatic products are extremely rich in selenium. The second is the heart, liver, kidneys and other organs of the animal. Vegetables such as shepherd's cabbage, asparagus, peas, Chinese cabbage, pumpkin, onions, tomatoes, etc., also contain a certain amount of selenium.

The bran of cereals also contains small amounts of selenium. The amount of selenium ingested must be appropriate. If it exceeds the needs of the human body, it may cause pneumonia, liver and kidney function deterioration and other diseases.

Ingestion of large amounts of selenium can lead to death from chronic poisoning.

Normal zinc value of 110ppm2, zinc-containing foods are: lean pork, mutton, animals.

Liver, crab meat, shrimp skin, chicken, chicken and duck egg yolk, hairtail, sardines, changyu, yellow croaker, seaweed, soybeans, white radish, carrots, eggplant, cornmeal, millet, wheat, celery, potatoes, Chinese cabbage, apples, bananas.

Selenium supplements pumpkin, sweet potato, tomatoes, Chinese cabbage, spinach.

Hello! Animal liver is rich in trace elements selenium, zinc, copper, magnesium, iron and folic acid, vitamin B6, B12 and other zinc-rich foods: millet, peas, rice, sunflower seeds are rich in vitamin B6 foods:

If you have any questions about brewer's yeast, wheat bran, malt, animal liver and kidneys, and soybeans, please ask.

Vitamin A: carrots are the most and broccoli wolfberries or something Vitamin B1: wheat germ, soybeans, peanuts, germ rice, etc. B1 cannot be stored in the human body, so it should be replenished daily.

Vitamin B2: shiitake mushrooms, wheat germ, cheese, etc.

Vitamin B6: Foods such as vitamin B12, niacin, pantothenic acid and folic acid: nuts, spinach, cheese, etc.

Vitamin C: Basically all fruits have the most lemons, oranges, oranges, kiwis, fresh dates, green pepper vitamins: it seems that there are mushrooms in the animal liver or something There are fewer fruits and vegetables In fact, vitamin D does not need to be supplemented It's okay to bask in the sun and synthesize it yourself Safe and convenient vitamin E:

Pumpkin, bananas, in fact, in nuts such as melon seeds, sunflower boys, walnuts, almonds, coix rice, etc., and sesame oil is more calcium: cabbage, rape, fennel, coriander, celery is actually less In fact, calcium or milk and shrimp skin are more iron: spinach, fungus, seaweed, kelp, cherries, red dates, etc

Chinese cabbage, white radish, purple radish, eggplant, beans, nuts You should still eat meat to supplement this

As long as it's vegetables and fruits, it's fine!

Is it hard? No, there are countless ** ways to lose more than 10 pounds in a month. The most effective way is not that you lose 10 pounds, 20 pounds, or 30 pounds of weight this month, but this time, you lose weight, you don't, the more you lose weight, the healthier you are, otherwise you lose more than you deceive yourself.

**It is only a relatively time-bound process, and weight control runs through a person's life, plus the causes of obesity are many, such as: the age, gender, chronic diseases, physical condition, life and eating habits, genetic factors and many other differences in obese, so it is not a simple matter, not only to have scientific methods, a certain amount of perseverance, but also need the guidance and help of professionals, if you don't ask the mechanism, don't ask your own situation, blindly follow the trend, It's tantamount to trying medicine by yourself, and it is luck to try it right, but unfortunately luck will not bring to everyone, more often, the wrong ** method can only bring the wrong result. So how do we go about it?

Listen to the password to introduce you to the most effective method: find out the root cause of your obesity and prescribe the right medicine. Have a lipodystrophy?

Okay, we provide it with adequate nutrition and activate it, otherwise blindly reducing dietary calories or taking ** medicine will only make this obstacle worse, the machine you don't give oil, just want to use external force to turn it, the result can be imagined, human cells are the same. Eating too much and eating too many calories? Okay, we have to control our diet, eat in moderation, eat selectively, eat when we have time, and not just starve.

If it is possible to simply starve, ** will not become a worldwide problem, everyone will come to starve for a few meals, and everything will be rested. Eating too little and getting fat due to low consumption? Okay, try to increase your basal metabolic rate, try to increase your activity.

Disease Causes Obesity? Okay, go to the hospital immediately, don't worry about anything, treat the disease first and then **. The causes of obesity have different emphases, if you want to find your own problem first, and then solve this problem, when the problem is solved, when you succeed, the standard of success is that you are thin, people are healthier, and you will not gain weight easily.

Because the root cause of your obesity problem is solved, because you have found the most effective ** method that works for you.

Foods rich in vitamin A are: liver, carrots, pumpkin. But you must pay attention when you eat these things, that is, you have to put more oil to cook or cook with fatty meat.

Because vitamin A is a fat-soluble vitamin, it must be eaten with fat to have a high absorption rate, otherwise the absorption rate of vitamin A is very low. For example, the absorption rate of carrots is 1% when eaten raw, 15% to 20% when eaten cooked, and more than 95% when eaten with boiled fat.

Foods rich in zinc include oysters, pancreas, liver, blood, slow pat lean meat, eggs, coarse grains, walnuts, peanuts, watermelon seeds, etc., general vegetables, fruits, and grains contain zinc.

In addition, there is also a kind of edible salt that contains zinc, which is easy to absorb when mixed with cold vegetables, and evaporates after heating.