Whole seeds, unpolished grains, green leafy vegetables, beans and nuts are the richest sources of dietary magnesium.
2. Foods containing more iron
Rich sources of iron (iron food): beef kidney, caviar, chicken offal, cocoa powder, fish powder, liver, potato, polished rice, soybean powder, wheat bran, wheat germ and wheat-soybean mixed powder.
Good sources: lean meat, brown sugar, egg yolk, pig kidney, sheep kidney, dried fruits (dried apricots and raisins), beer yeast, seaweed, brown sugar paste and wheat.
General sources: fish, grains, spinach, lentils, peas, mustard leaves, broad beans and melon seeds (pumpkins, zucchini and other seeds).
Trace sources: dairy products, vegetables and fruits.
3. Foods with high zinc content
Lean beef, pork, mutton, chicken heart, fish, oyster, egg yolk, skim milk powder, wheat germ, sesame, walnut, beans, peanuts, millet, radish, etc.
Extended data
People who are prone to zinc deficiency
1, vegetarian: because the zinc content in plant foods is relatively low;
2. Preschool children: Zinc can reduce the probability of respiratory tract infection and promote growth and development;
3. Rapid growth and development;
4. Patients with malignant tumors or infectious diseases: zinc can enhance the function of white blood cells and improve immune function;
5, the elderly: zinc can regulate the immune system problems caused by physiological aging;
6. Patients with chronic digestive tract diseases: the absorption function of zinc will decrease, but the output will increase, which is easy to lack;
7. Eczema patients: the zinc content in the blood is low and needs to be supplemented;
8. Pregnant women and lactating women: It can prevent infant malformation and changes in nervous system function.
Baidu Encyclopedia-Magnesium-Physiological Use
Baidu encyclopedia-iron
Baidu encyclopedia-zinc supplement