What vegetables contain vitamin B1B2?

It is generally found in green vegetables and legumes!

1. Vitamin B1, also known as thiamine, is an important nutrient in sugar metabolism; Its food ** is flour, rice, dried fruits, hard fruits, beef, mutton, pork, poultry, liver, kidneys, brain, eggs, etc., all of which contain thiamine.

2. Vitamin B2, also known as riboflavin, participates in protein metabolism and complex physiological redox reactions in the body. Its food ** heart, kidneys and heart are the highest, followed by whole milk, milk powder, cream and eggs. Riboflavin is also found in many green vegetables and legumes.

The B1 content in the food is relatively high: wheat, barley, millet, soybean, pea, mung bean flour, buckwheat flour, white corn flour and other cereals, but the content is relatively high.

The high content of B2 is mainly in the offal, and the highest content is our common pork liver, pork chops, sheep kidney, sheep liver, goat milk powder, etc.

I recommend you to eat peanuts, there are a lot of B vegetarians in them, and I generally like to eat drunkard peanuts. Complete.

1. The most abundant food** are sunflower kernels, peanuts, soybean flour, and lean pork; followed by wheat flour, millet, corn, rice and other cereal foods; It is found in smaller amounts in fish, vegetables and fruits. It is recommended to consume cereals that are not very finely milled to prevent vitamin B1 deficiency.

This vitamin is needed for seed germination, so it is found in all cereals, stone fruits, dried beans, peas, soybeans, lentils, and unprocessed foods from plant seeds, such as peanut butter, bread, cereals, etc.; Meat is the most abundant in kidney, heart and pork.

2. Vitamin B2

It is a water-soluble vitamin, widely found in yeast, liver, kidney, egg, milk, soybeans, etc. Vitamin B2 is widely found in all kinds of foods, but the content of animal foods is usually higher than that of plant foods, such as liver, kidneys, hearts, egg yolks, eels, and milk. Many leafy greens and legumes are also high in content, and cereals and vegetables in general are less abundant.

Vitamin B1 deficiency harms.

1. In terms of nerves and muscles.

The most typical manifestation of vitamin B1 deficiency is an abnormality of the nervous system and the heart-blood commotion system, collectively known as beriberi.

2. In terms of stomach and intestines.

It can lead to weakened gastrointestinal motility, constipation, decreased secretion of digestive juices, loss of appetite, indigestion, vomiting, nausea, etc.

1. Lettuce.

Lettuce is rich in nutrients, including carotene, antioxidants, vitamins B1, B2, B6, vitamin E, vitamin C, as well as a large amount of dietary fiber and trace elements such as magnesium, phosphorus, calcium and a small amount of iron, copper and zinc. To enhance the digestion and absorption of proteins and fats, and improve blood circulation in the stomach and intestines, lettuce can be eaten regularly.

2. Spinach. Spinach is known as a "model student", it is rich in carotenoids, vitamin C, vitamin B2, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients.

3. Chinese cabbage.

From the perspective of nutrition, Chinese cabbage is rich in vitamins, dietary fiber and antioxidants, which can promote intestinal peristalsis and help digestion. Moreover, Chinese cabbage has higher vitamin C content than apples and pears, at the same level as citrus, and is much lower in calories.

4. Cucumbers. Cucumbers are rich in protein, sugars, vitamin B2, vitamin C, vitamin E, carotene, niacin, calcium, phosphorus, iron and other nutrients.

5. Celery. Celery is a vegetable with high nutritional value, rich in protein, carbohydrates, dietary fiber, vitamins, calcium, phosphorus, iron, sodium and other more than 20 kinds of nutrients. The protein and phosphorus content is 1 times higher than that of melons, and the iron content is 20 times higher than that of tomatoes.

The above content refers to Encyclopedia - Celery.

The above content refers to Encyclopedia - Cucumber.

The above content refers to Encyclopedia - Cabbage.

The above content refers to Encyclopedia - Spinach.

The above content refers to Encyclopedia - Lettuce.

Spinach eggplant, leeks, cauliflower, broccoli, cabbage, cabbage, celery, greens, peppers, celery, fungus, leek, garlic, rape, lettuce, garlic sprouts, cress, chrysanthemum, mustard greens, rape, bean sprouts, baby greens, purple cabbage, cabbage, baby cabbage, baby cabbage, water spinach, sweet potato leaves, squirt, dragon's mustard.

The content of water and dietary fiber in vegetables is also an important indicator of nutritional quality. In general, vegetables with high water content and low dietary fiber are more tender and have higher edible value. But from a health perspective, dietary fiber is also an essential nutrient.

So, vegetables are an integral part of our diet.

Vitamin B2 participates in biological oxidation and energy metabolism in the body, and is related to the metabolism of carbohydrates, proteins, nucleic acids and fats, which can improve the body's utilization of protein, promote growth and development, and maintain the integrity of cell membranes. It has the function of protecting the hair follicle mucosa and sebaceous glands.

Green vegetables are rich in vitamin C, carotene and a variety of trace elements. It has a certain sedative effect on people with high blood pressure and insomnia, and is beneficial to the liver. Generally speaking, the darker the leaf color of leafy vegetables, the more calcium, iron, carotene, vitamin B2 and vitamin C they contain, such as rape, spinach, celery, etc., soybeans are also rich in vitamin B2, and the content of soybeans can be increased by 2 4 times after sprouting.

Fungi and algae in plant foods such as mushrooms, kelp, and seaweed contain more vitamin B2.

Vitamin B2 has a great role in the human body, so people usually eat foods rich in vitamin B2 such as milk, animal liver and kidneys, brewing yeast, cheese, green leafy vegetables, fish, eggs, etc. to supplement vitamin B2.

However, there are some problems to pay attention to when processing some foods that contain vitamin B6, so as not to destroy the vitamin B6 in the food. The way food is processed and cooked has a significant impact on vitamin B2 absorption. The biggest enemy of vitamin B2 is light, especially ultraviolet rays, and if milk is bottled in glasses, the vitamin B2 in milk can be destroyed to almost zero in a day.

Another enemy of vitamin B2 is alkaline substances, some people add alkali when cooking vegetables to keep vegetables look green, this method can completely destroy all vitamin B2 in vegetables. Another thing to avoid is water, vitamin B2 can be lost with water, for example, vitamin B2 can only be retained in 50%.

1. Cucumbers. Cucumber contains vitamin C, vitamin B group and many trace minerals, it is rich in nutrients, and the taste is crisp and refreshing when eaten raw. From a nutritional point of view, cucumber rinds are rich in nutrients and should be kept raw.

However, in order to prevent the harm of pesticide residues to the human body, cucumbers should be soaked in salt water for 15-20 minutes before washing raw food. When soaking cucumbers in salt water, do not pinch the head to remove the roots, and keep the cucumber intact to avoid the loss of nutrients from the cut surface during the soaking process.

2. Celery. Celery is rich in crude fiber, potassium, vitamin B2, vitamin PP (also known as niacin) and other ingredients. In summer, the weather is hot, and people are prone to fire, causing dry stools.

At the same time, when the weather is hot, people lose a lot of water, which is easy to cause an imbalance of sodium and potassium. Celery helps moisten the intestines and regulates the balance of sodium and potassium.

Vitamin PP has an impact on people's **, nervous system and appetite, and if the human body lacks vitamin B2, it is easy to cause fatigue and mouth ulcers. Celery leaves contain more nutrients than stems, so it's a pity to throw them away, so you can blanch them and eat them cold.

Foods containing vitamins B1 and B2 are as follows:

1. Loofah. The soap chancre and mucus contained in the loofah are good for smooth stools, sleepy and low in calories. In addition, loofah is also rich in vitamins B1, B2, A, C and minerals such as calcium, phosphorus, and iron.

2. Spinach. It is rich in vitamins A, C, B1 and B2, and amino acids, and is one of the best suppliers of brain cell metabolism. It also contains a large amount of chlorophyll, which has a brain-strengthening and nootropic effect, and phenylalanine in the amino acid can improve memory and improve mental agility.

3. Xiaomi. The vitamin B1 and B2 contained in millet are higher than those of rice and 1 times higher respectively, and its protein contains more tryptophan and methionine. Clinical observation has found that eating millet has the effect of preventing aging.

If you usually eat some millet porridge and rice, it will be beneficial to brain health.

4. Lemon. Contains a variety of nutrients such as vitamin B1, vitamin B2, and vitamin C. In addition, it is also rich in organic acids and citric acid, which has a strong antioxidant effect, and is very effective in promoting skin metabolism, delaying aging and inhibiting pigmentation.

5. Potatoes. It is rich in vitamins B1, B2, B6 and pantothenic acid and a large amount of high-quality fiber, as well as trace elements, amino acids, proteins, fats and high-quality starch and other nutrients. People who eat potatoes regularly are healthy and age slowly.