Those vegetables contain vitamin D2 and those vegetables contain vitamin D

Vegetables and other foods containing vitamin D:

1. Mussels, coriander, camellia, cauliflower and other vegetables contain a lot of vitamin D.

2. Dried shiitake mushrooms. Dried shiitake mushrooms are rich in many nutrients, especially vitamin D, which is 8 times higher than that of fresh shiitake mushrooms, because the drying process increases the vitamin D content. In addition, dried shiitake mushrooms also have antiviral, anti-cancer, cholesterol-lowering and other effects.

3. Mushrooms treated with natural light. Mushrooms contain ergosterol, a plant sterol that converts into vitamin D when exposed to natural light or ultraviolet light. Although mushrooms are usually grown in dark environments, many farmers now irradiate them with ultraviolet light to increase their vitamin D levels.

celery, rape, tomatoes, cabbage.

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.

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.

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.

Fruits that contain a lot of vitamin B are: tomatoes (it can also be counted as fruits), oranges, bananas, grapes, pears, walnuts, chestnuts, kiwi, etc.

Foods rich in vitamin B:

Foods rich in vitamin B1: wheat germ, pork leg meat, soybeans, peanuts, muscle, ham, black rice, chicken liver, germ rice, etc.

Foods rich in vitamin B2: eel, beef liver, chicken liver, shiitake mushrooms, wheat germ, eggs, cheese, etc.

Foods containing vitamin B6, vitamin B12, niacin, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, legumes, egg yolks, nuts, spinach, cheese, etc. Vitamin B1 cannot be stored in the body, so it should be replenished daily.

Loss of appetite, gastrointestinal disorders, dry hair, memory loss, cramps (muscle cramps) indicate that you may be deficient in vitamin B1;

People who smoke, drink, and eat sugar should increase their intake of vitamin B 1;

Women who are pregnant, breastfeeding, or taking birth control pills need high amounts of vitamin B1;

If you need to take stomach acid suppressants after a meal, you will lose the vitamin B1 you get from that meal;

People who are in a state of stress, such as sickness, anxiety, mental blows, after surgery, etc., need not only B1 but all the vitamins in the B group.

Vitamin B2 is a water-soluble vitamin that is easily digested and absorbed, and the amount excreted increases or decreases with the body's needs and possibly with the loss of protein; It does not accumulate in the body, so it should always be supplemented with food or nutritional supplements. Unlike B 1, B 2 is resistant to heat, acid, and oxidation.

People who don't usually have only lean meats and dairy products should increase vitamin B2;

People who have been on dietary control for a long time due to ulcers or diabetes are more likely to develop vitamin B2 insufficiency;

For all people who are nervous, it is essential to increase their multivitamin intake, which works best with vitamins B6, C and niacin.

I'm sorry, but the content of B2 in animal foods is high, especially offal, followed by eggs and milk.

If it must be vegetables, soybeans and green leafy vegetables have a certain content, the B2 content of pork liver is 2mg, 100g looks like, chicken liver also has 1mg, but the general vegetables are basically around and lower, radish and cabbage are only the same.

Foods rich in vitamin B2: Animal liver, eggs, milk, legumes, and certain vegetables such as green leafy vegetables such as sherry red, rape, spinach, and green garlic can provide vitamin B2. Foods rich in vitamin B6:

Many foods are rich in vitamin B6, such as meats such as beef, chicken, fish and animal offal, whole grains such as oats, wheat bran, malt, beans, beans, peanuts, walnuts, etc. Foods containing zinc. Oyster meat is the food with the highest zinc content, and other foods such as beef, milk, chicken, chicken liver, egg yolks, shellfish, peanuts, cereals, beans, potatoes, vegetables, brown sugar, etc. all contain a certain amount of zinc.