↑↑叶酸含量高的食物↑↑↑↑↑           ↑↑↑↑橘汁↑↑↑↑  ↑↑↑↑菠菜↑↑↑↑  ↑↑↑↑白豆↑↑↑↑  ↑↑↑↑红腰豆↑↑↑↑   ↑↑↑↑大豆↑↑↑↑  ↑↑↑↑麦芽↑↑↑↑  ↑↑↑↑芦笋↑↑↑↑   ↑↑↑↑青萝卜↑↑↑↑   ↑↑↑↑苞菜芽↑↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑维生素↑↑↑↑↑C ↑↑↑↑↑含量高的食物↑↑↑↑↑↑     ↑↑↑↑↑ ↑↑↑↑↑↑ ↑

↑石榴↑↑↑↑  ↑↑↑↑甜椒↑↑↑ ↑↑↑甜瓜↑↑↑ ↑↑↑木瓜↑↑↑↑  ↑↑↑↑草莓↑↑↑↑   ↑↑↑↑苞菜芽↑↑↑↑  ↑↑↑↑西柚↑↑↑↑  ↑↑↑↑猕猴桃↑↑↑↑   ↑↑↑↑橘子↑↑↑↑  ↑↑↑↑西红柿↑↑↑ ↑↑↑西兰花↑↑↑↑   ↑↑↑↑卷心菜↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑↑   ↑↑↑↑↑β↑↑↑↑胡萝卜素含量高的食物↑↑↑↑↑↑      ↑↑↑↑↑↑↑ ↑

↑杏↑↑↑↑  ↑↑↑↑桃↑↑↑ ↑↑↑甘薯↑↑↑↑  ↑↑↑↑胡萝卜↑↑↑↑  ↑↑↑↑甘蓝菜↑↑↑↑  ↑↑↑↑菠菜↑↑↑↑  ↑↑↑↑南瓜↑↑↑↑  ↑↑↑↑甜瓜↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑维生素↑↑↑↑↑D↑↑↑↑↑含量高的食物↑↑↑↑↑↑      ↑↑↑↑↑↑↑ ↑

↑鳗鲡↑↑↑↑  ↑↑↑↑沙瑙鱼↑↑↑↑  ↑↑↑↑沙丁鱼↑↑↑↑   ↑↑↑↑鲱鱼↑↑↑↑  ↑↑↑↑鲑鱼↑↑↑↑   ↑↑↑↑鲭鱼↑↑↑↑  ↑↑↑↑金枪鱼↑↑↑↑  ↑↑↑↑牛奶↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑维生素↑↑↑↑↑E↑↑↑↑↑含量高的食物↑↑↑↑↑↑     ↑↑↑↑↑ ↑↑↑↑维生素↑↑↑E↑↑↑有分解脂肪的作用，主要集中在蔬菜油、果仁和种子当中。豆类和麦麸也有相当高的含量。在肉类食物汇总几乎没有维生素↑↑↑E↑↑↑。它是抗衰老的天然佳品。↑↑↑↑↑↑ ↑

↑果仁：↑↑↑ ↑↑↑      ↑↑↑↑↑↑葵花子↑↑↑↑  ↑↑↑↑核桃↑↑↑↑  ↑↑↑↑杏仁↑↑↑↑  ↑↑↑↑榛子↑↑↑↑   ↑↑↑↑腰果↑↑↑↑  ↑↑↑↑花生↑↑↑↑  ↑↑↑↑马西果仁↑↑↑↑  ↑↑↑↑美洲山核桃↑↑↑↑↑↑ ↑

↑豆类和麦麸：↑↑↑ ↑↑↑麦芽↑↑↑↑  ↑↑↑↑大豆↑↑↑↑  ↑↑↑↑米麸↑↑↑↑  ↑↑↑↑麦麸↑↑↑↑↑↑ ↑

↑油：↑↑↑↑         ↑↑↑↑麦芽油↑↑↑↑  ↑↑↑↑大豆油↑↑↑↑   ↑↑↑↑玉米油↑↑↑↑   ↑↑↑↑葵花子油↑↑↑↑   ↑↑↑↑芝麻油↑↑↑↑   ↑↑↑↑花生油↑↑↑↑↑↑ ↑

↑蔬菜：↑↑↑↑       ↑↑↑↑芦笋↑↑↑↑   ↑↑↑↑菠菜↑↑↑↑   ↑↑↑↑豌豆↑↑↑↑   ↑↑↑↑西兰花↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑硒含量高的食物↑↑↑↑↑   ↑↑↑↑硒是抗衰老酶的主要成分↑↑↑↑↑↑ ↑

↑巴西果仁↑↑↑ ↑↑↑葵花子↑↑↑↑  ↑↑↑↑全麦面粉↑↑↑↑  ↑↑↑↑洋葱↑↑↑↑  ↑↑↑↑西兰花↑↑↑↑  ↑↑↑↑威化麦片↑↑↑↑  ↑↑↑↑牡蛎↑↑↑ ↑↑↑大蒜↑↑↑↑  ↑↑↑↑红葡萄↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑钙含量高的食物↑↑↑↑↑↑   ↑↑↑↑↑↑↑ ↑

↑帕尔马奶酪↑↑↑↑  ↑↑↑↑牛奶↑↑↑↑  ↑↑↑↑脱脂酸奶↑↑↑↑  ↑↑↑↑干无花果↑↑↑↑  ↑↑↑↑豆腐（硬）↑↑↑↑  ↑↑↑↑青萝卜↑↑↑↑  ↑↑↑↑甘蓝↑↑↑↑  ↑↑↑↑西兰花↑↑↑↑  ↑↑↑↑炒豆↑↑↑↑↑↑ ↑

↑↑↑ ↑↑↑↑ ↑

↑↑锌含量高的食物↑↑↑↑↑↑   ↑↑↑↑↑锌有很强的提高免疫力的作用↑↑↑↑↑↑ ↑

↑牡蛎↑↑↑ ↑↑↑蟹肉↑↑↑ ↑↑↑水煮牛肉↑↑↑↑  ↑↑↑↑火鸡（红肉）↑↑↑ ↑↑↑南瓜和南瓜籽↑↑↑↑  ↑↑↑↑谷物早餐↑↑↑↑↑↑