Foods that provide minerals
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The role of minerals in the body is very diverse such as participating in the process of create bone tissue, create protein, maintain acid-base balance, participate in endocrine functions, regulate water metabolism in the body…
Minerals including calcium magnesium sodium potassium… are considered alkaline elements. These minerals contain many in foods of plant origin such as vegetables, fruits, milk and dairy products. Minerals such as sulfur, phosphorus, chlorine… are acidic factors. These minerals come from foods of animal origin. such as meat, fish, eggs and plant sources such as cereals and flours.
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– Natural foods often have little calcium, so the CA/P ratio is low, except for mollusk milk, fish, shrimp, and crab… For young children, in addition to milk, they need to be given crab, fish, and shrimp when cooking flour. or porridge.
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– Iron is abundant in meat, fish, eggs, molluscs, beans, sesame seeds, peanuts and a little in cereal milk.
– Trace elements such as copper, manganese, zinc, iodine, aluminum… are abundant in meat, eggs, and aquatic products.
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– You should increase your intake of crushed crabs, shrimps and shrimps to cook in soup to get a lot of protein and calcium or prepare them in soup. small fish by cooking them like perch braised in soy sauce… to eat both the fish meat and fish bones, thus taking advantage of both the protein and mineral sources (calcium) of the fish.
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Foods that provide vitamins
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Fresh vegetables of all kinds provide many vitamins, minerals and fiber. In addition, vegetables also contain 1 – 2% protein. Some vegetables contain high levels of protein such as spinach (5 3%) spinach (3 2%).
Vitamin A:
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– Animal foods such as fish liver and eggs are the main source of vitamins A.
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– Leafy vegetables Dark green vegetables (stem, jute, amaranth, water spinach, sweet potato, marjoram, beet leaves, herbs, carrots… yellow-orange fruits (gac, ripe pink papaya, mango, jackfruit, pineapple…) are foods. high in b-carotene (provitamin A).
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B vitamins
Contains a lot in animal foods such as meat, plant foods such as beans, peas, rice bran… Vitamin B is easily dissolved in decomposed water destroyed by heat so it is lost during processing.
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Vitamin C:
Fresh fruits and vegetables are foods that mainly provide vitamin C such as spinach, water spinach, spinach, herbs…
Vitamin C is easily soluble in water and easily decomposed Decomposes at high temperatures, so care must be taken when washing and cooking. You should wash the large leafy vegetables before slicing them and cooking them when the water has boiled. Eat them immediately after they are cooked to reduce the rate of vitamin C loss.
Pay attention to hygiene when using vegetables: Vegetables need to be soaked and washed many times with clean water before processing to avoid pesticides. chemicals and other sources of disease.
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Some drinks
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Tea: Is a drink with nutritional value because it contains tannin, caffeine, essential oils, vitamins, protein and minerals. The basic ingredient of tea is tannin, so the tea has an astringent taste and is good for digestion.
Drinking tea has the effect of stimulating the central nervous system, cardiovascular system, kidney function and gastrointestinal tract. You should not drink strong tea before going to bed because it causes insomnia. You should drink fresh tea because it is both cool and hygienic and has nutrients.
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Coffee: Coffee contains caffeine, protein, fat and minerals… Coffee has effects Used to stimulate activity of the central nervous system and cardiovascular system. For people with cardiovascular hypertension… should not use coffee.
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Alcohol: Alcohol content in beer contains 3-6% while sticky rice wine contains 5% alcohol White and colored wine have a high alcohol content of 39%. Drinking alcohol regularly is harmful to the kidneys, liver, stomach, and many other organs. Alcoholics have poor resistance to infections and the disease often progresses seriously.
Alcoholics reduce their ability to work and negatively affect the next generation, affecting their children’s intelligence. In addition, drinking alcohol also causes many accidents at work, traffic accidents, fights… Children and pregnant women should not drink alcohol.
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Every day after work, during dinner, you can sip a little wine to have fun and stimulate your appetite, but Don’t drink too much and avoid alcohol addiction.
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Mineral water: Natural mineral water taken from deep groundwater is salt solutions containing many minerals such as natural mineral water. radioactive natural substance often used to treat thirst.
Artificial mineral water: Produced by saturating tap water with Co 2 gas and some mineral salts.
The cost of mineral water is about 4000-5000 VND/1 bottle, so there is fake mineral water on the market that is not hygienic.
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Natural fruit juice: Is fresh fruit juice with added water and sugar like orange, lemon, watermelon, pineapple juice…Fresh fruit juice has good effects on health because it contains many vitamins and minerals. You should drink fresh fruit juice, especially in the summer.
Fruit juices and carbonated beverages: Are drinks made from fruit essential oils and colorants with CO2 dissolved in water. Be careful not to use carbonated soft drinks when you have diarrhea. Children should not be given a lot of carbonated soft drinks like Coca-Cola Pepsi Fantal… because it will cause children to be stubborn and anorexic.
Source: Ministry of Health
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