What are foods that contain calcium, iron and zinc? What are the foods that supplement iron, zinc an

The growth of the human body is inseparable from various elements, at this time it needs to be supplemented by food, in the case of element shortage, doctors will also recommend oral administration of various drugs, otherwise there will be various diseases on the body, and cause low immunity, so what are the foods containing calcium, iron and zinc?

1. In order to reasonably supplement the calcium in the human body, you can eat a variety of dairy products in your daily life, and at the same time eat fresh eggs, fish, and shellfish in the ocean, and also eat foods rich in vitamin D, such as pumpkin, which can effectively help calcium absorption, and at the same time strengthen physical exercise and reasonable sunlight.

2. Foods with a lot of iron include animal liver, beef and mutton, red beans, spinach, etc. At the same time, it should be noted that these ingredients must be fresh, processed in the right way, and finally avoid high-temperature frying, because the nutrients in the ingredients will be lost and the desired effect will not be obtained.

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

2.Foods rich in iron include animal liver, whole blood, meat, fish, poultry, followed by green vegetables and legumes. Black fungus, kelp, and sesame paste are rich in iron.

3.Foods containing more zinc include: lean meat, liver, eggs, dairy products, cocoa, lotus seeds, peanuts, sesame, walnuts, seaweed, kelp, shrimp, marine fish, oysters, clams, soybeans, tofu skin, red beans, broad beans, white fungus, cabbage, walnuts, apples, lychees, chestnuts, melon seeds, almonds, celery, persimmons, etc.

1. Milk. Milk and its products are one of the important dietary proteins, calcium, phosphorus, vitamin A, vitamin D and vitamin B2. The vitamin D content in milk is low, but its content increases to a certain extent when there is more sunshine in summer.

Overall, cow's milk is a good B vitamin** that provides a decent amount of riboflavin, vitamin B12, vitamin A, vitamin B6 and pantothenic acid.

2. Tomatoes. Tomatoes are rich in vitamin A, vitamin C, vitamin B1, vitamin B2, carotene and calcium, phosphorus, potassium, magnesium, iron, zinc, copper and iodine, as well as protein, sugar, organic acids, cellulose.

3. Winter melon. The contents of ascorbic acid, thiamine, riboflavin and niacin are high in winter melon vitamins, and vitamin B1, which has the effect of preventing and treating cancer, is quite abundant in winter melon seeds. There are 8 kinds of mineral elements, including potassium, sodium, calcium, iron, zinc, copper, phosphorus, selenium, etc., among which the potassium content is significantly higher than the sodium content, which is a typical high-potassium and low-sodium vegetable.

4. Cabbage. The protein content in the young shoots is 4 times higher than that of the same amount of tomatoes, the calcium content is more than 12 times higher than that of tomatoes, and contains more carotene. Water spinach is an alkaline food, and contains potassium, chlorine and other elements that regulate the balance of water and liquid, water spinach is rich in crude cellulose, this edible fiber is cellulose, hemicellulose, lignin, gum pulp and pectin.

5. Watermelon. In addition to water, watermelon also contains carotene, thiamine, riboflavin, niacin, ascorbic acid, protein, sugar, crude fiber, inorganic salts, calcium, phosphorus, iron and other substances.

It contains citrulline, alanine, glutamic acid, arginine, malic acid, phosphoric acid and other amino acids with high physiological activity, as well as important metabolic components such as adenine, sugars, vitamins, minerals and other nutrients.

Iron supplements include: black fungus, seaweed, animal liver, daylily, blood tofu, mushrooms, rape, bean curd, yeast, sesame, etc. Foods that supplement zinc are:

Eating fish, oysters, lean pork, beef, mutton, animal liver and kidney, eggs, cocoa, dairy products, cheese, peanuts, sesame, soybean products, walnuts, brown rice, semolina, etc. Magnesium deficiency: You can eat more kelp, seaweed, sesame, soybeans, brown rice, corn, wheat, spinach, mustard greens, daylily, black dates, bananas, pineapples, etc.

Iodine-supplementing foods include: kelp, seaweed, marine fish, shrimp, etc. Foods for calcium supplementation are:

milk, soy products, nuts; Cod liver oil promotes the absorption and utilization of calcium; Get plenty of sun. Foods that are conducive to lead removal include: kiwifruit, oranges, grapes and other fruits rich in vitamin C.

Calcium-containing foods are mainly milk and soy products, especially soy products have a high calcium content, which is also very suitable for human absorption, dairy products are also very high in calcium, as well as kelp, shrimp skin, animal meat, and sesame paste.

Foods rich in iron are mainly dark fruits, vegetables and meats, such as poultry, eggs (especially egg yolks), animal liver, beef, broccoli, spinach, cherries, etc.

Zinc is mainly found in the internal organs of animals, as well as seafood, among which oysters have the highest zinc content, oysters are the king of zinc supplementation, and nut foods are also very high in zinc.

In addition, nuts are rich in iron, zinc, calcium, magnesium and other substances, as well as rich in vitamins.

Lack of calcium, iron and zinc will affect the growth and development of children, eat more vegetables, tomatoes, rape, celery, peaches, jujubes, lean meat, egg yolks, animal liver, etc.

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