Fingers and hearts, nails are also a very important part of the human body, for beauty-conscious women, direct beauty is also very important, but the beautiful nails in addition to the usual smear, their own gloss is very important, but how can give nails Add nutrition, you know, let's take a look at what's good for your nails.
High-protein foods, the ingredients in nails, are mostly collagen, which can only be supplemented by eating more high-protein foods.
Animal protein
1. The milk of livestock, such as milk, goat milk, horse milk, etc.;
2. Livestock meat, such as cattle, sheep, pork, etc.;
3. Poultry, such as chickens, ducks, geese, quail, ostriches, etc.;
4. Eggs, such as eggs, duck eggs, quail eggs, and fish, shrimp, crabs, etc.;
plant protein
1. Soybeans, including soybeans, big green beans and black beans, among which soybeans have the highest nutritional value.
2. Dried fruits: sesame seeds, melon seeds, walnuts, almonds, pine nuts, etc.
Spirulina
Vitamin D supplementation, for vitamin D supplements, many people advocate more sun exposure, because the food contains less of this material, and only through the sun, in order to transform the body can absorb vitamin D it.
Common foods rich in vitamin D (International Unit/100g)
Food Name Vitamin D Content Food Name Vitamin D Content
Salmon and red salmon canned 500 cream (fat content 31.3%) 50
Canned tuna (oil immersed) 232 Eggs (fried, boiled, purse) 49
Stewed Chicken Liver 67 Roasted Sheep Liver 23
Eating calcium-containing foods, due to the growth of nails, just like bone growth is a reason, only more calcium supplements, in order to make fast and healthy nail growth, calcium-rich foods are mainly soy products and shrimp, and milk is also good of.
Foods containing more calcium can be roughly classified as follows: Dairy products, soy products, kelp and shrimp, animal solids, etc. However, at the same time as calcium supplementation, sun drying is also needed to help the skin synthesize vitamin D and promote calcium absorption. In addition, there are sour horns, which are called "King of Calcium".
milk
Food is the main and primary source of human calcium. The "Chinese Dietary Guidelines" pointed out that milk is the preferred food for calcium supplementation and other foods are difficult to substitute. The reason is that milk is rich in calcium, and the calcium content per 100 grams of milk is 110 milligrams, and the body's calcium absorption rate in milk is up to 40%. The daily recommended intake of calcium for adults is 800 milligrams. The latest Chinese survey on nutrition and health status shows that adults in China can obtain 389 milligrams of calcium from three meals a day. The remaining 410 milligrams of calcium need to pass through milk, etc. Food to supplement.
Sesame paste
Sesame sauce is a very good calcium food, calcium content is not inferior to cheese. The sesame itself has a hard shell, and the digestibility of nutrients is also low, but after grinding into sesame paste, the digestibility is greatly improved. Sesame sauce delicious, eat 1 tbsp sesame paste, equivalent to about 25 grams of the amount, which contains about 200 mg of calcium, it can not be overlooked. In addition to the large amount of calcium, sesame paste also provides very rich minerals such as potassium, magnesium, iron, and zinc, as well as a large amount of vitamin E, vitamin B1, nicotinic acid, and protein and monounsaturated fatty acids.
Shrimp skin
The nutritional value of shrimp is very high. To measure the level of nutritional value of protein, for every 100 grams of shrimp, it contains 39.3 grams, which is much higher than that of large yellow croaker, yellow peony, shrimp, octopus, squid and other aquatic products and beef, pork, Chicken and other meat products. The other major characteristic of shrimp is its abundant and abundant minerals. In addition to the lack of iodine in terrestrial and freshwater organisms, the contents of iron, calcium, and phosphorus are abundant. The calcium and phosphorus content per 100 grams of shrimp is 991 milligrams. 582 mg. Therefore, shrimps are known as "calcium pools."
kelp
Kelp is a treasure house where humans take calcium and iron. Each 100 grams of kelp contains up to 1177 mg of calcium and up to 150 mg of iron. In addition, kelp nutrition is very rich, but also contains a variety of ingredients required by the human body, can reduce the concentration of total cholesterol, triglyceride in human serum, can prevent the formation of blood clots in the blood vessels. Kelp is also rich in cellulose, cellulose can be combined with bile acid excreted, reduce cholesterol synthesis, prevent the occurrence of arteriosclerosis.
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