Zinc deficiency Calcium deficiency What vegetables are good to eat?

Foods high in iron: animal liver, animal blood, red meat, some vegetables (spinach).

Foods high in zinc: animal liver, shellfish, seaweed, red meat.

Foods high in calcium: tofu, milk, soybeans, shrimp skin, seaweed.

Note: The amount of calcium and zinc in green leafy vegetables is very low, so people who only eat green leafy vegetables are prone to calcium and zinc deficiency.

The iron in plants is trivalent iron, and the human body can only absorb bivalent iron, and trivalent iron must be reduced by VC to divalent iron before it can be absorbed. And the phytic acids and cellulose in plants can hinder iron absorption.

Bone broth does not supplement calcium, but soybeans do not supplement calcium. When bones are boiled in water, there is very little calcium that can be dissolved in the soup.

Therefore, if you are deficient in iron and calcium, the best way to supplement is to eat meat vegetables, soy products, dairy products and seafood. In addition, health products such as goat milk tablets and seaweed tablets are also good choices.

Zinc deficiency eats oysters, milk, and peanuts. Calcium deficiency, eat some calcium, and bask in the sun.

If you want to supplement calcium quickly, it is recommended to eat, soy products, fish, dairy products and other mistakes, it is better to add exercise、、、 I don't like exercise, but every morning I will use the morning storage time to run for ten minutes

Relying on vegetables to supplement calcium, now in this polluted era, it is difficult to do, you can take it from other high-calcium health products, please consult the user number Q. for details

Vegetables are not good, eat bone broth.

1. Zinc deficiency eats oysters

Milk in the sea, the food that contains the most zinc. Seafood is a common food for people at the seaside, and oysters are all too common. In the past, Dalian people had oysters in summer'When it's time to pick up fresh oysters and eat them, oyster yolk, egg fried oysters, and oyster sauce are also made from oysters!

Depending on how widely used oysters are, zinc supplementation does not need to take supplements, just eat oysters.

2. Zinc deficiency eats mushrooms

The kind of round white mushroom that I like to eat the most, cut into slices and stir-fried, it is very good to eat and make soup. Mushroom is one of the main sources of zinc, and it is also rich in protein, which is a better way for vegetarian zinc supplementation.

3. Zinc deficiency eats whole grain products

Those non-refined rice noodles that have not been removed from the husk, as well as coarse grains such as millet, are whole grain products. You can't always eat fine grains, and occasionally adding some grains is still very good for the body. Zinc supplementation is accompanied by other minerals in grains.

4. Zinc deficiency eats peanuts

Peanuts can supplement zinc, protein and calcium, and if you usually eat less meat, peanuts can be regarded as a good substitute for meat. Peanuts can also replenish blood and iron, and those with anemia can eat more peanuts to replenish blood, which is very effective.

5. Zinc deficiency eats apples

Apples have always been known as "nootropic fruits" and "memory fruits". In addition to being rich in zinc, apples are also rich in nutrients such as lipids, sugars, and vitamins, especially high in fine fiber. If pregnant women eat more apples, they can replenish the zinc needed by the body, and it is conducive to the development of the hippocampus at the edge of the fetal cerebral cortex, which helps the fetus to acquire memory.

Vegetables supplemented with zinc include beans, peanuts, millet, radish, Chinese cabbage, etc.

Zinc supplements:

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.