Which are foods rich in vitamins and trace elements

Macronutrients for all types of food.

Category: Servings, Calories, Proteins, Fats (grams), Carbohydrates.

Olive oil 25g 230 None 25

Eggs 50g 50 6

Chicken 100g 166

Carp 100g 109

Beef 100g 125 2

Tofu 100g 98

Corn 100 g 196 4

Sweet potatoes 100g 119

Tomatoes 100g 15

Spinach 100g 22

Green pepper 100g 15 3

Chinese cabbage 100g 10

Broccoli 100g 33

Lettuce leaves 100g 18

Watermelon 100g 34 None.

Pears 100g 45

Papaya 100g 27

Mango 100g 32 7

Banana 100g 89

Apples 100g 57

Orange 100g 47

Vitamin A: Cod liver oil, yellow, red and green vegetables, liver.

Vitamin B1: fish, poultry, offal, eggs, whole cereals, legumes.

Vitamin B2 offal, whole grains, eggs, legumes.

Vitamin B3 (niacin): organ meats, rice, legumes, meat, fish and poultry.

Vitamin B3: offal, salmon, cereals, eggs, legumes.

Vitamin B, green leafy vegetables, meat, organ meat, cereals, legumes.

Vitamin B12, organ meats, fish, eggs, liver.

Vitamin B13 (orotate acid) root vegetables.

Vitamin 13 (cook tender meat, apply organic fertilizer to rice.)

Vitamin B1: white lentils, millet, legumes, offal, all black, bitter fruits from the seeds.

Vitamin C: citrus, potatoes, tomatoes, green bell peppers, Brussels sprouts, cabbage.

Vitamin D: organ meats, cod liver oil, sardines, salmon, herring, eggs, ribs.

Vitamin E offal, leafy greens, eggs, sweet potatoes.

Vitamin F: meat, fish, rapeseed oil, butter.

Vitamin K: leafy greens, soybeans, eggs.

Biotin, egg yolks, sardines, legumes, rice with organic fertilizers.

Folic acid: root vegetables, green leafy vegetables, organ meats, whole grains, oysters, salmon.

Inositol, whole grains, meat, vegetables, liver.

Paba (para-aminobenzoic acid) leafy greens, offal.

Calcium: dairy products, green leafy vegetables, eggs, shellfish.

lu: table salt, food of the sea.

The elements with more elements in trace elements are iron, copper, zinc, fluorine, and selenium. Foods that contain more of these elements are as follows:

1. Iron. There are mainly egg yolks, pork liver, kelp, fungus, spinach, seaweed, celery, soybeans, mung beans, eggplant, tomatoes, sugar cane, winter melon, apples, etc.

2. Copper. It is mainly found in animal liver, kidney, fish, shrimp and clams, and there is also a certain content in fruit juice and brown sugar.

3. Zinc. It is mainly found in fish, meat, animal liver and kidney, beans and wheat.

4. Fluorine. Mainly wheat, rye flour, fruits, tea, meat, vegetables, tomatoes, potatoes, carp, beef, etc.

5. Selenium. There are mainly herring, sardines, kidneys, liver, meat, eggs, sesame, malt, garlic, brewer's yeast, etc.

Trace elements are very important in the human body, so there are many people who often lack various trace elements in ordinary times, which will cause accidents on the body, so we must pay attention to our diet at ordinary times, what are the foods that contain more trace elements?

1. Iron-containing elements: lotus seeds, black fungus, seaweed, daylily, bananas, mushrooms, rape, sesame, animal liver, blood tofu, dates, red beans, celery, toon, jellyfish, kelp, soybean products, fish, egg yolk, animal stomach, green cabbage, red, persimmon, shrimp skin, melon, cereals, carrots.

2. Zinc-containing elements: lotus seeds, peanuts, sesame, walnuts, eggs, lean meat, animal liver, dairy products, seaweed, kelp, red beans, lychees, chestnuts, shrimps, marine fish, melon seeds, almonds, celery, persimmons.

3. Calcium-containing elements: marine fish, spinach, soybean products, peanuts, green vegetables, oranges, hawthorn, melon seeds, mustard greens, dates, shrimp, fish, jellyfish, kelp, radish, almonds, tomatoes, eggs.

4. Selenium-containing elements: oranges, soybean products, sardines, eggs, tea, meat, milk, sesame, cereals, onions, mustard greens, tomatoes, animal liver, pumpkin, apricots.

The above is an introduction to foods containing more trace elements, in fact, foods containing more trace elements can allow people to absorb more nutrients, and the most important thing is to prevent the emergence of various problems, especially children need to eat the above foods appropriately.

Where are the vitamins?

Vitamin A: found in animal liver, eggs, dairy products, carrots, pumpkin, bananas, oranges and some leafy greens.

Vitamin B1: in sunflower seeds, peanuts, soybeans, pork, cereals.

Vitamin B6: found in meat, cereals, vegetables and nuts.

Vitamin B12: in pork, beef and mutton, fish, poultry, shellfish, eggs.

Vitamin C: lemons, oranges, apples, dates, strawberries, peppers, potatoes, spinach.

Vitamin D: cod liver oil, eggs, margarine, milk, tuna.

Vitamin E: cereal embryos, vegetable oils, green leaves.

Vitamin K: in leafy greens.

Fruits and vegetables are rich in vitamins. In the selection of vegetable varieties, it is necessary to pay attention to the intake of foods containing vitamins A, B and C. In order to prevent spring sleepiness, it is necessary to supplement B vitamins such as vitamin B1, B2, B6, folic acid, etc., to increase the regulatory function of the body's nervous system and adapt to the climate change in spring as soon as possible, such as animal offal, carrots, corn, millet, yellow and green vegetables, etc.

In particular, vitamin B1 can maintain the normal progress of glucose metabolism in the body, which is conducive to improving the energy of brain tissue** and improving the excitability of brain tissue. Foods containing vitamin B1 include lean meat, eggs, soy products and whole grains.

In spring, you should also eat more foods containing vitamin A to maintain the normal function of **. Modern medicine believes that the lack of vitamin A in the body of the elderly in spring is a major cause of respiratory diseases. Therefore, foreign experts propose that the elderly should increase foods containing vitamin A in spring, and the easiest way is to take cod liver oil.

The internal organs of fish, eggs, poultry and livestock are rich in vitamin A, and plant foods such as carrots, sweet potatoes, leeks, spinach, water spinach, pumpkin, seaweed and oranges are also rich in vitamin A.

Protects against spring UV allergies. People who are susceptible to this disease should eat more foods containing vitamin A, fresh vegetables and fruits, but try to eat less or no photosensitive substances that can induce spring dermatitis, such as rape, lettuce, spinach, figs, etc.

In addition, before the market of fresh vegetables in early spring, people are prone to vitamin C deficiency, so they can ingest foods rich in vitamin C and choose some vegetable substitutes, such as green beans, mung beans, green garlic sprouts, soybean sprouts, mung bean sprouts, etc., red dates and oranges also contain vitamin C to prevent bleeding. Eating more foods containing vitamin C in spring is good for preventing spring sleepiness.

In fact, there are more than a dozen kinds of coriander.

Carrots, green apples, lettuce leaves, spinach.

Carrots contain a lot of carotene in the human body can be converted into vitamin A, spinach also contains a lot of vitamins, vegetables and fruits are very good, contain trace elements to eat more red beans to replenish blood, inhibit iron deficiency anemia.

Keep it simple! Eat more fruits and drink more plain water---

Livestock and poultry growth and body metabolism, in addition to the need for common calcium, phosphorus, sodium, potassium and other mineral elements, there are many elements are also indispensable, but the need for these elements is very small, and the content in the animal body only accounts for less than 1/10,000 of body weight, so these elements are called trace elements. At present, 14 trace elements are known to be necessary for the human body, and these 14 trace elements are iron, fluorine, selenium, zinc, copper, molybdenum, cobalt, chromium, manganese, iodine, nickel, tin, silicon, and vanadium. The trace elements involved in the growth of livestock and poultry are copper, cobalt, iodine, zinc, selenium, fluorine, manganese, etc.

Trace elements are important components of many enzyme systems in the animal body, and some vitamins and hormones also contain trace elements, so trace elements play a very important role in the growth and metabolism process of animals, and once deficient, it will cause diseases. Excessive intake of trace elements can cause poisoning to livestock and poultry. Because the trace elements contained in water, soil and plants have certain differences in various places, the deficiency of trace elements is often regional, such as in the northeast, northwest and north China of many places are selenium deficiency areas, livestock and poultry selenium deficiency diseases are more.

Shells, peanuts, various animal offal.