Second, beef beef is rich in protein, fat, carbohydrates, calcium, phosphorus, nicotinic acid and other nutrients. Beef contains many essential amino acids in protein. Beef is also rich in iron and zinc, and zinc in beef is more easily absorbed than zinc in plants. The absorption rate of zinc in beef is 265,438+0% ~ 26%, while that in whole wheat bread is only 65,438+04%.
3. Monopterus albus contains a variety of vitamins and inorganic salts. It is a high-protein and low-fat food, which can supplement children with rich zinc, iron and calcium; Rich in vitamin A, it can enhance vision and promote skin metabolism; It also contains lecithin, which is an indispensable nutrient for brain cells and can improve memory.
4. Shrimp skin Shrimp skin is rich in calcium, phosphorus and zinc. It is one of the best foods to supplement zinc, especially the calcium content. If you want to supplement calcium, it is also one of the good ingredients.
Five, bean sprouts bean sprouts contain vitamins such as protein, fat, sugar, phosphorus, iron and calcium. , and is rich in vitamin C, which can promote the absorption and utilization of iron by human body. If bean sprouts are cooked with clam meat, they can supplement children with zinc, iron, calcium and other nutrients, which is conducive to the healthy growth of children.
6. Chicken 3 ounces of cooked chicken contains 2.4 mg of zinc. Chicken is an important food source of vitamin B6, which is beneficial to the normal function of the brain. Chicken curry with yogurt is a good nutritional match.
Seven, cashew nuts 1 ounce cashew nuts contain zinc 1.6 mg. Cashew nuts also contain folic acid, B vitamins and vitamin K, which is a very healthy snack and can also be eaten in stir-fry or cold salad.
Eight, almonds 1 ounce almonds contain 0.9 mg of zinc. Almonds also contain magnesium, fatty acids and vitamin E, which helps to protect eyes and enhance immunity. Eating a handful of almonds in the afternoon can resist hunger and prevent eating too much at dinner.