vitamins
Vitamin A muaj nyob rau hauv mis nyuj, butter, cheese, yogurt thiab cream. Beta-carotene muaj nyob rau hauv carrots, zucchini, taub dag, qos yaj ywm qab zib, zaub ntsuab nplooj ntsuab (spinach thiab broccoli), kua txob liab, txiv lws suav, thiab txiv hmab txiv ntoo daj xws li apricots, mangoes, thiab txiv duaj.
Vitamin B1, thiamine, muaj nyob rau hauv cov nplej xim av, wholemeal qhob cij, fortified hmoov, fortified tshais cereals, txiv ntseej, qos yaj ywm, thiab poov xab.
Vitamin B2, riboflavin, muaj nyob rau hauv cov mis nyuj thiab khoom noj siv mis, cereals, wholemeal qhob cij, mov, poov xab extract, ntsuab nplooj zaub (broccoli thiab spinach), nceb, thiab tshuaj yej.
Vitamin B3, niacin, muaj nyob rau hauv tag nrho cov nplej thiab fortified cereals, pob kws, fortified hmoov, poov xab extract, taum kas fes, thiab tshuaj yej.
Vitamin B6, pyridoxine, muaj nyob rau hauv tag nrho cov nplej xws li mov xim av, oatmeal thiab wholemeal qhob cij, fortified nplej, qos yaj ywm, txiv tsawb, legumes, taum pauv, ceev, legumes, poov xab, thiab tshuaj yej.
Vitamin B12, cobalamin, muaj nyob rau hauv cov khoom noj siv mis thiab cov khoom noj muaj zog cog xws li kua mis, noj tshais cereals, poov xab, thiab tshuaj ntsuab tshuaj ntsuab.
Folic acid muaj nyob rau hauv nplej, qos yaj ywm, legumes, nplooj ntsuab ntsuab (xws li broccoli), txiv ntseej, poov xab extract, thiab txiv hmab txiv ntoo xws li txiv kab ntxwv thiab txiv tsawb.
Vitamin C, ascorbic acid, muaj nyob rau hauv citrus txiv hmab txiv ntoo, strawberries, guava, currants, txiv hmab txiv ntoo kua txiv, qos yaj ywm, thiab txiv ntoo. Cov zaub xws li zaub qhwv, zaub qhwv, zaub qhwv, zaub qhwv thiab kua txob ntsuab yog cov nplua nuj ntawm vitamin C, tab sis ntau cov vitamin poob thaum khaws cia thiab ua noj.
Vitamin D yog synthesized los ntawm raug tshav ntuj thiab kuj muaj nyob rau hauv cov khoom noj siv mis nyuj thiab fortified noj tshais cereals thiab kua mis nyuj.
Vitamin E muaj nyob rau hauv cov khoom noj muaj roj xws li chips, zaub roj - pob kws, taum pauv thiab paj noob hlis, tab sis tsis yog txiv ntseej, thiab cov khoom siv mis me me.
Vitamin K muaj nyob rau hauv kale, spinach thiab broccoli, zaub roj xws li canola, soybean thiab txiv ntseej, tab sis tsis yog pob kws los yog paj noob hlis. Cov khoom me me muaj nyob hauv cov khoom siv mis nyuj.
Cov zaub mov
Calcium muaj nyob rau hauv cov mis nyuj thiab cov khoom siv mis nyuj (cheese thiab yogurt), nplooj ntsuab ntsuab (tab sis tsis yog spinach), qhob cij thiab cov khoom noj uas muaj cov hmoov nplej dawb los yog xim av, txiv ntseej, noob hnav, taum pauv, legumes, kua txiv hmab txiv ntoo, thiab tawv kais dej thiab caij nplooj ntoos hlav. dej. .
Hlau muaj nyob rau hauv legumes, txiv ntseej thiab noob, nplej thiab breads ua los ntawm fortified dawb hmoov, fortified noj tshais cereals, soy hmoov, ntsuab nplooj ntoos zaub, taum pauv, txiv hmab txiv ntoo qhuav, thiab molasses.
Magnesium muaj nyob rau hauv cov nplooj ntsuab ntsuab, cov nplej tag nrho, txiv ntseej, qhob cij, cereals noj tshais, mis nyuj, cheese, qos yaj ywm, dej haus xws li kas fes thiab dej nyuaj. Phosphorus muaj nyob rau hauv cov mis nyuj thiab khoom noj siv mis, qhob cij, cereals noj tshais, txiv ntseej, txiv hmab txiv ntoo, zaub, thiab dej qab zib.
Potassium muaj nyob rau hauv txiv hmab txiv ntoo (txiv tsawb, apricots, citrus txiv hmab txiv ntoo, thiab kua txiv hmab txiv ntoo), zaub (qos yaj ywm, beets,) nceb, legumes, chocolate, mis nyuj thiab khoom noj siv mis, txiv ntseej, poov xab, thiab tag nrho cov nplej cereals, thiab dej haus xws li kas fes. thiab malted mis nyuj haus.
Sodium muaj nyob rau hauv cov khoom noj, npaj zaub mov, chips, ncuav qab zib, poov xab, cheese, thiab qhob cij.
Zinc muaj nyob rau hauv cov mis nyuj thiab khoom noj siv mis, qhob cij thiab sourdoughs, cov khoom lag luam, cov zaub ntsuab ntsuab, legumes thiab taub dag noob.