Essential vitamins and foods rich in certain vitamins are introduced as follows: foods containing vitamin A include liver, egg yolk, milk, butter, cream, cod liver oil, rape, carrots, tomatoes, eggplant and so on. Vitamin Bl is the most abundant in lean meat and liver, especially in brown rice, millet and corn. Foods containing vitamin B2 include viscera, eels, crabs, soybeans, mung beans, broad beans and fermented beans. Amaranth, potherb, milk, eggs, etc. Vitamin C, also known as bad blood acid, mainly comes from Chinese cabbage, Chinese cabbage, pepper, tomato, lotus root, bean sprout, orange, orange, lemon, grapefruit, strawberry, jujube, hawthorn and so on. Vitamin D 1, D2 and vitamin D exist in the liver.
Vitamin B includes vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid. These B vitamins are indispensable substances for promoting metabolism and transforming sugar, fat and protein. Into heat energy. If vitamin B is lacking, the cell function will immediately decrease, causing metabolic disorder, and then the human body will be depressed and lose appetite.
The following foods are rich in vitamin B:
Foods rich in vitamin B 1: wheat germ, pork leg, soybean, peanut, pork tenderloin, ham, black rice, chicken liver, germ rice, etc.
Foods rich in vitamin B2: eel with seven gills, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese, etc.
Foods containing vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, etc. Vitamin B 1 cannot be stored in human body, so it should be supplemented every day.
It is difficult to take all the B vitamins, but it can be taken easily and conveniently by carefully choosing food. The above foods containing vitamin B can be divided into two groups. As can be seen from the above classification, they are all contained in roughly the same food. So as a group of foods, you can basically get B vitamins through the combination of two groups of foods.
Vitamin B includes vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid. These B vitamins are indispensable substances for promoting metabolism and converting sugar, fat and protein into heat. If vitamin B is lacking, the cell function will immediately decline, causing metabolic disorder, and then the human body will be depressed and lose appetite. On the contrary, excessive drinking can lead to liver injury, which is closely related to vitamin B deficiency in many cases.
The following foods are rich in vitamin B: foods rich in vitamin B 1: wheat germ, pork leg, soybean, peanut, tenderloin, ham, black rice, chicken liver, germ rice, etc. Foods rich in vitamin B2: eel, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese, etc. Foods containing vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, etc. Vitamin B 1 cannot be stored in human body, so it should be supplemented every day. It is difficult to get all the B vitamins, but it is simple and convenient to get them through careful food selection. The above foods containing vitamin B can be divided into two groups. As can be seen from the above classification, and are both contained in roughly the same food. So as a group of foods, you can basically get B vitamins by combining them into a group of foods and choosing two groups of foods.
Among the common foods, foods rich in vitamin B 1 are: grain skin, beans, celery, lean meat, animal offal, fermented food and so on. Foods rich in vitamin PP (nicotinic acid) are: cereals, peanuts, yeast, animal liver, kidneys, livestock meat, fish and so on. Foods rich in vitamin A are: animal foods (liver, milk and dairy products, etc.
Vitamin C mainly comes from fresh vegetables and fruits, such as green leafy vegetables such as green vegetables, leeks, spinach, bell peppers and celery, cauliflower and tomatoes, and fruits such as oranges, oranges, grapefruit, red fruits and grapes. Wild amaranth, alfalfa, Rosa roxburghii, Hippophae rhamnoides, kiwi fruit, jujube and other vitamin C are particularly rich. If the dietary supply cannot meet the needs of the body, it is very necessary to supplement vitamin preparations appropriately. Foods rich in vitamin A: Red and yellow foods, such as carrots, persimmons, sweet potatoes and apricots, are rich in-carotene, which can be decomposed into vitamin A in the body. In addition, eating more dairy products, eggs, cod liver oil, animal liver and other foods can also supplement vitamin A. Foods rich in vitamin B 1: vitamin B 1 mainly exist in germ, rice bran and bran, and the fine processing is easy to be destroyed. Therefore, when preparing food, we must have a variety of varieties, and the thickness is matched to have nutrition. Foods rich in vitamin B2: animal liver, eggs, milk, beans and some vegetables, such as snow red, rape, spinach, green garlic and other green leafy vegetables can provide vitamin B2. Foods rich in vitamin B6: Many foods are rich in vitamin B6, meat foods such as beef, chicken, fish and animal offal, whole grain foods such as oats, wheat bran and malt, beans such as peas and soybeans, and nuts such as peanuts and walnuts.
Foods rich in vitamin B 12: Only meat foods contain vitamin B 12, so prepared foods must be mixed with meat and vegetables evenly. Foods rich in vitamin C: fresh vegetables such as vegetables, leeks and spinach and fresh fruits such as oranges, pomelos, lemons, red dates, hawthorn and kiwis are the best sources of vitamin C. Foods rich in vitamin D: only a few foods in nature contain vitamin D, but sunbathing can promote the synthesis of vitamin D in the body. Therefore, we should insist on supplementing cod liver oil drops. Foods rich in vitamin E: Edible oils such as wheat germ oil, corn oil, peanut oil, sesame oil, beans and coarse grains are all important sources of vitamin E. References:
Four principles of winter diet
Cellulose is the seventh largest nutrient in human body. Corn flour, sorghum, peas, broad beans, cowpeas, Chinese cabbage, leeks, bamboo shoots, radishes, shepherd's purse, cucumbers, pumpkins, apples, pears, tomatoes, strawberries and other foods are abundant here.
Vegetables contain many vitamins that are extremely important to human body, such as provitamin A (carotene) and vitamins C, B 1, B2, etc. Vegetables containing more carotene are: carrots, leeks, spinach, boiled vegetables, Chinese cabbage, cabbage, amaranth, spinach, mustard and so on. Vegetables containing more vitamin B 1 are: day lily, grass head, Toona sinensis, coriander, lotus root, potato and so on. Vegetables containing more vitamin B2 are spinach, mustard, Chinese cabbage, asparagus, water spinach, grass head, day lily and so on. Vitamin C is ubiquitous in vegetables, especially peppers, tomatoes, vegetables, grass heads and cabbage.
Arrange the amount of food (grams) and the amount of vitamin C (milligrams)
No. 1 cherry 50 12 500
No.2 guava 80 1 piece 2 16
No.3 red pepper 80 1/3 136
No.4 yellow pepper 80 1/3 120
No.5 persimmon 150 1 105
Broccoli 6 1/4 strain 96
Strawberry No.7 1006 80
No.8 Juzi 130 1 78
No.9 cabbage flower 60 1/3 strain 72
No. 10 Kiwifruit 100 1 68 Some nutrients and vitamin C can complement each other, which greatly enhances the good influence on the body. Come and see which nutrients are best matched with vitamin C. 1. Vitamin E, carotene and vitamin C are listed as strong anti-acidification vitamins E, which can prevent chronic diseases caused by acidification, skin diseases and improper living habits, such as hypertension. The combination of vitamin E and carotene with vitamin C can improve the effect. Foods rich in vitamin E: Chinese cabbage, carrots, eggplant, chicken liver, sunflower seeds, etc. Foods rich in carotene: rape, shepherd's purse, amaranth, carrot, cauliflower, sweet potato, pumpkin, yellow corn, etc. 2. Iron and iron is an inorganic substance to prevent anemia, especially for women. Taking it with vitamin C can improve the absorption of iron. It is suggested that people with anemia can eat iron and vitamin C together. Iron-rich foods: pig blood, pig liver, black fungus, jujube and so on.
3. Calcium As we all know, calcium is the substance that builds bones. Taking it together with vitamin C can greatly improve the body's absorption of calcium. In order to strengthen bones, you can also mix some magnesium. Foods rich in calcium: shrimp skin, rice, flour, spinach, soybean milk, Chinese cabbage, milk, etc. 4. Vitamins B6, B 12, folic acid Vitamins B6, B 12 and folic acid are the best nutrients to prevent arteriosclerosis. According to research, if these three nutrients are taken together with vitamin C, arteriosclerosis can be improved or even stopped. Foods rich in vitamin B6: chicken, liver, potatoes, sunflower seeds, pears, bananas, etc. Foods rich in vitamin B 12: animal liver, beef, pork, eggs, milk, cheese, etc. Foods rich in folic acid: spinach, milk, animal liver, potatoes, fruits, tomatoes, etc.
5. Flavonoids are a kind of plant components, which can enhance the anti-acidification ability of human body. Taking it together with vitamin C can further improve the antioxidant capacity. Flavonoids-rich foods: tea and red wine brewed with grape skins (only a small glass can be drunk every day), apples, melons, celery and onions. Apples are rich in vitamins. Vitamin C has long been known for its skin-beautifying effect, which is very helpful for strengthening teeth and bones.
Bananas are natural immune enhancers and acidulants. They contain 45 1 mg of potassium, vitamin C and vitamin B6, but the calories are only 105 calories, and they do not contain any fat. They are "snacks" with very good hair and the most perfect food in the world.
Lemon juice is rich in vitamins C and A, which can improve vision, eliminate acne and moisturize eyes and skin around eyes. It worked hard. Some fruits are rich in vitamin C, while others contain almost no vitamin C. Some data show that kiwi fruit, fresh jujube, strawberry, loquat, orange, orange and persimmon are rich in vitamin C.