Which foods contain the most calcium and zinc Which foods contain calcium, iron, and zinc

Eat more foods that contain zinc and calcium. Zinc increases resistance, accelerates protein synthesis and cell regeneration, and promotes wound healing, while calcium calms nerves. There are many foods rich in zinc, such as corn, lentils, soybeans, turnips, mushrooms, nuts, liver, scallops, etc.

Milk is the first choice for calcium supplementation.

In addition to calcium and zinc preparations, calcium and zinc are also abundant in food, and animal offal, lean meat, fish and shellfish are rich in zinc. Milk and shrimp skin contain more calcium, and milk helps sleep, so drinking a glass of milk at night is the most convenient way to supplement calcium.

Generally speaking, shellfish seafood is the richest in zinc, and seafood soups such as scallops, conch, and mussels are the richest.

In addition, animal liver also has a high zinc content.

Milk and dairy products are the best for calcium, milk is not only rich in calcium, but also has a high absorption rate, which is a good calcium supplement. Egg yolk and fish and shellfish are very high in calcium, egg yolk generally contains more than 100 mg of calcium per 100 grams, loach contains 299 mg of calcium per 100 grams, mussels and snails contain 2458 mg of calcium per 100 grams, and shrimp skin is also extremely high in calcium, up to 991 mg per 100 grams; Dried legumes are the most abundant in plant foods, especially soybean products, which can contain up to 1019 mg of calcium per 100 grams, and generally contain 100-400 mg per 100 grams. Zinc-rich foods such as pork liver, pork kidney, lean meat, etc.; fish, seaweed, oysters, clams, etc. in seafood; soybeans, mung beans, broad beans, etc. in bean foods; Hard-shelled fruits are peanuts, walnuts, chestnuts, etc., all of which can be eaten.

Oysters, in particular, have the highest zinc content, with 100 mg of zinc per 100 grams, ranking first among all products and can be called a treasure trove of zinc.

Excerpt from "Baby Family Doctor": Tomatoes, fish, meat, shrimp, rich in zinc, soy products, milk powder, eggs, shrimp skin, green leafy vegetables, etc. all contain good calcium.

Soy milk, milk, animal liver, fresh seafood, etc., etc., etc

1. Eggs. Each 100 grams of eggs contain 11 15 grams of fat, mainly concentrated in the egg yolk, but also very easy to be digested and absorbed by the human body, the egg yolk is rich in lecithin, sterols, egg lutein and calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins. These ingredients are beneficial in improving the function of the nervous system.

2. Beef. Beef contains zinc and magnesium, an antioxidant that helps synthesize protein and promotes muscle growth. Zinc works together with glutamate and vitamin B6 to:

Strengthens the immune system. Magnesium supports protein synthesis, strengthens muscles, and most importantly, increases the efficiency of insulin anabolism.

3. Chicken. There are many varieties of chicken, but as a beauty food, black chicken is preferred. It has a sweet and warm taste, and contains protein, fat, thiamine, riboflavin, niacin, vitamin A, vitamin C, cholesterol, calcium, phosphorus, iron and other components.

4. Fish. Fish is rich in vitamin A, iron, calcium, phosphorus, etc., and is rich in complete protein. Fish meat contains a lot of protein, such as yellow croaker, hairtail, mackerel, silver carp, carp, crucian carp, 13%. The protein contained in fish meat is a complete protein.

5. Milk. Milk and its products are one of the important dietary proteins, calcium, phosphorus, vitamin A, vitamin D and vitamin B2.

Fresh milk is mainly a complex latex composed of water, fat, protein, lactose, minerals, vitamins, etc., in which the water content accounts for 86% to 90%, so its nutrient content is relatively low compared with other foods. The specific gravity of milk is on average, and the specific gravity is related to the solid content of the milk.

Calcium-rich foods such as milk and dairy products, legumes, shrimp skins, kelp, nuts, etc., are less calcium in grains, livestock and poultry meats and fruits. The absorption rate of calcium in food in the body is relatively low, such as milk, which is the most digestible and absorbed, the absorption rate of calcium is only 50, and the absorption rate of other calcium-containing foods is even lower.

Oysters and herring have the highest zinc content in food, with more than 100 mg of zinc per kilogram of food, followed by meat, liver, eggs, crabs, peanuts, walnuts, tea, almonds and cocoa, with 20-50 mg. Wheat, fish, carrots, potatoes contain 6-20 mg. In addition, the zinc content of animal food is higher than that of plant food, and the amino acids produced after the decomposition of animal protein can promote the absorption of zinc, and the absorption rate of zinc is about 50, while the phytic acid and cellulose contained in plant food can be combined with zinc to form water-insoluble compounds, thus hindering the absorption of zinc by the human body, and the absorption rate is only about 20. The absorption of zinc is largely dependent on the presence of iron, calcium, and phosphorus.

In order to prevent zinc deficiency, children should be encouraged to eat more animal foods such as lean meat, pork liver, fish and egg yolks, develop good eating habits, and not be picky eaters. Rice, corn, white flour, vegetables and fruits are found in small amounts, less than 5 mg, and zinc supplementation should be taken into account in the consumption of these foods.

Calcium deficiency: Eat more peanuts, spinach, soybeans, fish, kelp, shrimp skin, bone broth, walnuts, dried shrimp, and seaweed.

Copper deficiency: Eat more brown rice, sesame seeds, persimmons, animal liver, pork, clams, spinach, and soybeans.

Iodine deficiency: Eat more kelp, seaweed, marine fish, and shrimp.

Phosphorus deficiency: Eat more egg yolks, pumpkin seeds, grapes, yeast, cereals, peanuts, shrimp, chestnuts, and plums.

Manganese deficiency: Eat more semolina, tofu, soybeans, etc.

Zinc deficiency: Eat more semolina, soybean products, beef, lamb, fish, lean meat, peanuts, sesame, dairy products, and cocoa.

Iron deficiency: eat more sesame seeds, black fungus, daylily, animal liver, camellia, mushrooms, yeast, clams, etc.

Magnesium deficiency: Eat more seaweed, bananas, wheat, and pineapple.

Calcium: milk and its products, soybeans, fish, kelp, shrimp skin, sea rice and sesame paste.

Copper: oysters, shellfish, nuts.

Iodine: Marine plants and animals.

Phosphorus: lean meat, eggs, fish, liver, kidneys, kelp, tahini, peanuts, beans, nuts, potassium: vegetables, fruits, cereals, legumes.

Zinc: fish, and other seafood sesame paste.

Iron: sesame paste, sesame seeds, black fungus, animal liver, animal blood, jujube, longan, brown sugar, lean magnesium: It is accompanied by chlorophyll, so green leafy vegetables are rich in magnesium, as well as coarse grains, and rich in nutsSesame is a food rich in calcium, iron, and zinc.

Calcium-rich foods include kelp, hair cabbage, seaweed, shrimp skin, black fungus, black sesame, walnuts, cheese, green leafy vegetables, etc.

Foods containing more zinc include: lean meat, liver, eggs, dairy products, cocoa, lotus seeds, peanuts, sesame, walnuts, seaweed, kelp, shrimp, marine fish, red beans, lychees, chestnuts, melon seeds, almonds, celery, persimmons.

Foods containing calcium are as follows:

Meat, milk, soy products.

Calcium-rich foods are available in the following categories:

Whole milk powder: calcium content of 1030 mg 100 g; Cheese: 590 mg 100 g; Milk: 120 mg 100 g.

Soy products: 367 mg 100 g; Northern tofu: 777 mg 100 grams; Southern tofu: 240 mg 100 grams.

Seafood Fishmeal: 7705 mg 100 g; Fish floss: 3970 mg 100 g; Shopee:

2000 mg 100 g; Dried shrimp: 882 mg 100 g; kelp: 348 mg 100 g; Sea cucumber:

285 mg 100 g; Seaweed: 264 mg 100 g; Cooked dried fish: 257 mg 100 grams.

Other Tahini: 870 mg 100 g; Tea leaves: 325 mg 100 g; Enoki:

301 mg 100 g; fungus: 247 mg 100 g; Watermelon seeds: 237 mg 100 g; Pumpkin seeds (stir-fried):

235 mg 100 g; celery: 187 mg 100 g; Peanut kernels: 119 mg 100 grams.

Foods that contain zinc are as follows:

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

If you want to have dietary therapy, it is recommended that you choose the above foods to mix and use, and wish you a happy ...... calcium and zinc supplementation

Some foods rich in calcium: (calcium content per 100 grams).

1. Cereals: oats (with skin) contain 287mg, cornmeal 210mg, wheat germ powder 85mg...

2. Beans: soybean 465mg, pea 364mg, kidney bean 349mg, bean 115mg...

3. Fish and shrimp: shrimp skin 1709mg, sea rice 1670mg, mackerel 1140mg, carp 462mg....

4. Shellfish: snail 2458mg, sea cucumber 285mg, abalone 226mg....

5. Stems, leaves, mosses and flowers: 678mg of radish, 596mg of rapeseed, 470mg of goldenrod, 458mg of carrots...

6. Pickles, fungi and algae: 457mg of salted shallots, 875mg of hair cabbage, 733mg of fungus, 445mg of kelp...

7. Medicinal food and condiments: licorice 1177mg, fennel 1275mg, Huoxiang 506mg, hot sauce 667mg...

8. Dairy products: milk powder 1797mg, milk skin 818mg, cheese 799mg...

9. Dried and fresh fruits and nuts: mulberry 622mg, hazelnut 815mg, jujube 435mg, peanut kernel 284mg...

10. Livestock and poultry: chicken 839mg, duck liver 364mg, beef 76mg, mutton 77mg...

11. Sugar and tea: tea 220mg, halva 300mg, chocolate 192mg, brown sugar 157mg...

12. Others: sesame 1657mg, rice wine 104mg, beer 67mg...

The above is the relative content, and the calcium content of the food also increases or decreases due to different origins.

1. Shellfish: oysters, clams, clams, etc.

2. Animal offal, meat: liver, kidney, etc.

3. Dried fruits: peanuts, hazelnuts, pine nuts, etc.

4. Multigrains, dairy products: cheese, whole grains.

1. Drug calcium: calcium containing calcium carbonate is the best, and vitamin A + D concentrated fish glycerin drops need to be taken at the same time as calcium supplementation. The daily calcium allowance for babies aged 0-6 months is 400 mg; The daily requirement for babies aged 6 months to 1 year is 600 mg.

2. Calcium supplementation of supplementary food: milk, egg yolk, fish puree, shrimp puree, seaweed, kelp soup, soybean milk, etc., 3. Zinc supplementation of supplementary food: liver puree, lean minced meat, chicken, duck, goose, meat puree, fish puree, mushrooms, shellfish, etc.; Drugs can be taken with zinc gluconate, zinc sulfate, etc., which can be taken under the guidance of a doctor.

4. Supplementary food and iron: eat more vegetables, tomatoes, rape, celery, apricots, peaches, plums, oranges, jujubes, lean meat, egg yolks, animal liver, kidneys, etc., because the iron in food is not easy to absorb. Therefore, vitamin E should be taken at the same time.