Vitamin supplement food
1, Vitamin A
Role: It is related to vision and can maintain the normal function of the mucous membrane and regulate the skin condition. Helps human growth and tissue repair. It is important for eye care. It protects against bacteria to prevent infection, protects epithelial tissue and promotes bone and tooth development.
Deficiency: night blindness, dry eyes, dry skin and itching.
The main food sources: carrots, green leafy vegetables, egg yolk and liver.
2, vitamin B1
Role: strengthen the nervous system to ensure normal heart activity. Promotes carbohydrate metabolism, maintains nervous system health, stabilizes appetite, stimulates growth, and maintains good muscle condition.
Deficiency: depression, stomach upset, numbness in hands and feet, beriberi.
Main food sources: Vitamin B1 is rich in sources, such as coarse grains, beans, peanuts, lean meat, animal organs and yeast.
3, vitamin B2
Role: Also known as riboflavin, it participates in a wide range of metabolic processes in the body, maintains vision in the eye, prevents internal warts, and maintains oral and digestive mucosal health. Promote the metabolism of carbohydrates, fats and proteins, and help form antibodies and red blood cells to maintain cellular respiration.
Deficiency disease: When there is a deficiency, there is a chance of getting angry, angular cheilitis, seborrheic dermatitis, etc. In severe cases, conjunctivitis, blepharitis, corneal angiogenesis, photophobia and other symptoms may also be caused.
The main food sources: egg yolk, crab, squid, seaweed and so on.
4, vitamin B12
Role: This is a vitamin that is almost free of plant foods and is the vitamin that vegetarians most easily lack.
Deficiency: It is an indispensable element of red blood cell production. If it is severely deficient, it will lead to pernicious anemia.
The main source of food: It is mainly found in meat, milk, and animal intestines. The human body needs very little vitamin B12, as long as the diet is normal there will be no shortage.
5, vitamin C
Role: A vitamin that has the largest amount of human body needs and has the effect of preventing and treating scurvy. Therefore, it is also called ascorbic acid. Its main function is to protect, regulate and promote the catalytic action of the enzyme system. At the same time, it is also a strong antioxidant. It can prevent peroxidation in the body and has a protective effect on cardiovascular and cerebrovascular diseases.
In addition, it also assists in the absorption of iron and calcium and the use of folic acid in the body. It also plays an important role in preventing atherosclerosis and lowering cholesterol.
Main food sources: Vitamin C is mainly found in fresh vegetables, fruits and other foods.
6, vitamin D
Role: It can promote the absorption of calcium and phosphorus in the diet and the calcification of bones. When it is lacking, it is prone to osteoporosis, osteomalacia, and rickets.
Deficiency: Vitamin D deficiency can cause rickets in children and rickets in adults. Symptoms include bone and joint pain, muscle atrophy, insomnia, nervousness, and dysentery and diarrhea.
Main food sources: Vitamin D is mainly derived from cod liver oil, egg yolk, and milk. In particular, it is necessary to point out that sufficient light can promote the absorption of vitamin D by the human body and is the best “helper†for absorbing vitamin D.
7, vitamin E
Role: also known as tocopherol. It is a very strong antioxidant that can inhibit the oxidation of fatty acids, reduce the formation of lipofuscin (commonly known as senile plaques), and protect cells from free radical damage, thus delaying aging.
Deficiency: When vitamin E deficiency occurs, male testicular atrophy does not produce sperm. Female embryos and placenta atrophy cause miscarriage, which prevents the pituitary from regulating ovarian secretion of estrogen and induces menopausal syndrome and premature ovarian failure.
Main food sources: The main source of vitamin E is vegetable oil and nut foods.
8, vitamin K
Role: There is a close relationship with blood coagulation. It has the effect of preventing neonatal infant hemorrhagic disease, preventing internal hemorrhage and hemorrhoids, reducing massive hemorrhage during physiological period, and promoting normal blood coagulation.
Deficiency: The lack of vitamin K can prolong the clotting time and cause bleeding problems.
Main food source: Green vegetables
The human body lacks vitamin symptoms
1, bad breath: lack of vitamin B6, zinc -
2, dark circles: lack of vitamin A, C, E-
3, dry lips, peeling: lack of vitamin A, B2-
4, dry eyes: lack of vitamin A, carotene -
5, hair yellow, fork: lack of vitamin E, iron -
6, the teeth are not strong: lack of vitamin A, calcium, iron -
7, stunting: lack of vitamin A, B1, B2-
8, sweating, night sweats: lack of vitamin D, calcium, iron -
9, purple tongue, mouth rotten: lack of vitamin B3, B6 -
10, anemia, cold hands and feet: lack of vitamin B6, iron folic acid -
11, fatigue, poor energy: lack of vitamin B1, B2, B6-
12, skin inelastic, dull: lack of vitamin B1, B2-
13, stains, chloasma: lack of vitamin C, E, folic acid -
14, wrinkles appear early, more: Vitamin A, C, E, selenium -
15, dry skin, rough pores: lack of vitamin A, B6, zinc -
16, too much hair loss, dandruff too much: lack of vitamin A, B6, zinc, calcium -
17, poor eyesight, eyes afraid of light, dry: lack of vitamin A, B1, B2, selenium
Other common lack of vitamin performance
1, mouth broken, angular cheilitis - lack of vitamin B2
The recommended daily intake of vitamin B2 is about 1.3 mg for men and about 1.1 mg for women. When there is a crack or inflamed hole around the mouth, it is due to the lack of vitamin B2 in the body that can help repair tissue wounds.
In addition, it plays an important role in the generation and health of the skin and hair. It cannot be stored in the body and therefore needs to be supplemented with food or nutritional supplements.
Source: 250 ml of milk per day can help to supplement, plant foods such as mushrooms, fungus, peanuts, sesame seeds, almonds, etc. are also rich in vitamin B2.
2, tasteless, taste weakened - lack of zinc
The daily recommended intake of about 5.5 to 9.5 milligrams for men and 4 to 7 milligrams for women, the lack of zinc in the human body will reduce immunity, loss of appetite, growth slow down, hair loss, deterioration of taste function.
Therefore, if you find that eating often does not feel good, and there are symptoms such as slow wounds, you should be careful that the body may be a sign of lack of zinc.
Source: Beef, mutton, etc. Red meat is rich in zinc. For example, if you eat an 8-ounce steak once a week, you can get enough zinc.
3, stomach discomfort - lack of vitamin A
Daily recommended intake of vitamin A male 0.7 mg, female 0.6 mg, vitamin A is not only an important element of the window to protect the soul, but also can help in the respiratory tract and stomach naturally form a protective film to prevent bacteria or harmful substances directly against the body.
Therefore, vitamin A deficiency, in addition to bad for the eyes, can also affect the respiratory tract and gastrointestinal.
Source: Eat carrots every day, or eat 1 or 2 times a week. Liver is also a way to supplement vitamin A.
4, irritability, violence - lack of iron
Iron deficiency is not only anemia, but it may also make you emotional and easy to lose temper. Daily intake of 8.7 milligrams of iron and 14.8 milligrams of iron is adequate for men.
Iron is an important element in helping the body to make red blood cells. Iron is more important to women who have experienced blood loss every month. Otherwise, they are prone to mental disorders and depressed moods.
Source: Red meat, eggs, nuts, dark green vegetables are all iron-rich foods, and remember to add more vitamin C to promote iron absorption and utilization.
5, ankle edema - lack of potassium
Potassium is an important element that regulates the acid-base balance of blood and body fluids in the body, and maintains the body's water balance and osmotic pressure stability.
Long-term potassium deficiency can lead to irregular heartbeats and abnormal nerve conduction. For example, excessive loss of potassium after exercise leads to cramps. If the potassium is lost, the body will become bloated, especially at the ankles.
Source: After exercise, eating bananas to supplement high potassium can prevent cramps. Daily intake of quantitative fruits and vegetables can also add enough potassium.
6, body pain - lack of vitamin D
People with insufficient sun exposure or vitamin D deficiency are prone to cause chronic pain. Vitamin D is a nutrient that the body cannot synthesize itself. Supplementation is even more important. Vitamin D is also an important substance that promotes bone growth and healthy teeth.
Source: 2 servings of oily fish such as squid, sardines, etc., are eaten every week, together with timely sun light to ensure that there is sufficient vitamin D in the body.
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