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Vitamins and Foods

Vitamins and Foods

list of vitamin-rich foods
name functional deficiency rich in food
vitamin a
vitaminA		 maintain vision, promote growth and development, maintain the integrity and soundness of epithelial structure, strengthen immune ability, and eliminate free radicals decreased dark adaptability, night blindness, dry conjunctiva and dry eye diseases, mucosa and epithelium changes, obstructed growth and development are prone to respiratory infections, weakened sense of taste and smell, decreased appetite, dry hair, rough skin, keratosis of hair follicles, memory loss, irritability and insomnia various carotenes: spinach, alfalfa, pea seedlings, sweet potatoes in red hearts, carrots, green peppers, pumpkin, animal liver, milk and dairy products (not skimmed milk) and poultry eggs
vitamin b1
vitamin B1		 promote growth, help digestion, maintain normal activities of nerve tissue, muscles, and heart, and alleviate airsickness and seasickness depression, gastrointestinal discomfort, numbness of hands and feet, beriberi disease, anorexia, constipation, edema, fatigue yeast, rice bran, whole wheat, oats, peanuts, pork, most types of vegetables, wheat bran, milk
vitamin b2
Riboflavin		 promote cell regeneration, promote normal growth of skin, nails, and hair, eliminate oral inflammation, promote vision, and help metabolism inflammation of the mouth, lips, skin, and genitals, congestion in the eyes, tears easily, fatigue, dizziness, vaginal itching, oral ulcers milk and its products, animal liver and kidneys, egg yolks, eels, carrots, brewed yeast, mushrooms, seaweed, fish, celery, oranges, oranges, etc.
vitamin b5 (pantothenic acid)
pantothenicacid		 manufacturing and renewing body tissues, helping wound heal, making antibodies, resisting infectious diseases, preventing fatigue, helping to resist stress, alleviate the side effects of various antibiotics and toxins, and soothe nausea symptoms tiredness, depression, insomnia, prone to duodenal ulcers, indigestion, hypoglycemia, allergies milk, soy milk
vitamin b3 (niacin)
Nicotinic acid		 promote digestion, maintain skin health, prevent and relieve migraines, promote blood circulation, decrease blood pressure, relieve diarrhea, treat oral inflammation, bad breath pelvic disease, weight loss, fatigue, poor memory, insomnia, etc., symmetrical dermatitis, fatigue, irritability, depression, forgetfulness and insomnia in the limbs peanuts, pork liver, soybeans, pork, cabbage, rice, spinach, wheat flour, eggs, corn (yellow), milk
vitamin b6
Vitamin B6		 with vitaminsB1、B2cooperate to jointly digest and absorb proteins and fats; cooperate with iron to make red blood cells and participate in the synthesis of insulin, play an important role in preventing and treating diabetes, treating hepatitis and cirrhosis, lowering blood cholesterol, preventing and treating vascular sclerosis, and improving immunity generally, when you are deficient, you will have problems such as loss of appetite, low food utilization, weight loss, vomiting, diarrhea, etc. severe lack of acne, anemia, arthritis, cramps, depression, headache, hair loss, prone to inflammation, learning disabilities, weakness, etc. yeast powder, rice bran or white rice, meat, poultry, fish, potatoes, sweet potatoes, vegetables
vitamin h (biotin)
VitaminH		 more dandruff, less white hair, hair loss, dull skin tone, dermatitis, depression, insomnia, prone to sleepiness, muscle swelling and pain promote fat metabolism, promote sweat glands, bone marrow, male gonads, skin, hair growth, prevent gray hair, hair loss, relieve eczema, dermatitis, and relieve muscle pain beef liver, pork liver, pig kidney, chicken, mutton, egg yolk, milk, fruit, brown rice, wheat germ, brewer's yeast, yeast
vitamin b9 (folic acid)
Folic acid		 it can prevent congenital malformations such as light weight in newborns, premature birth, and infant cleft palate (rabbit lip), anti-tumor effects, promote the development of nerve cells and brain cells in infants, and can be used as an auxiliary therapeutic agent for patients with schizophrenia. small intestinal diseases and nutritional megapillary anemia are more common in pregnancy and infancy, loss of appetite, bloating, diarrhea and glossitis lettuce, spinach, tomatoes, carrots, green vegetables, dragon beard, cauliflower, rapeseed, cabbage, lentils, bean pods, mushrooms, etc., oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberry, crabapple, jujube, hawthorn, pomegranate, grapes, kiwi, pears, walnuts, etc.
vitamin b12
Vitamin B12		 the development and maturation of red blood cells can increase the utilization rate of folic acid, promote the metabolism of carbohydrates, fats and proteins, eliminate irritability, concentrate, enhance memory and sense of balance pernicious anemia, irregular menstruation, nausea, loss of appetite, whitening of lips, tongue and gums, bleeding gums, headache, memory loss, causing nuclear giant erythrocyte anemia (pernicious anemia), yellowing of eyes and skin animal liver, kidney, beef, pork, chicken, fish, clams, eggs, milk, cheese, dairy products
vitamin b4 (choline)
Adenine		 1. promote brain development and improve memory ability; 2. ensure information transmission; 3. regulate cell apoptosis; 4. constitute an important component of biofilm; 5. promote fat metabolism; 6. promote methyl metabolism in the body; 7. reduce serum cholesterol growth delay, bone and joint aberrations, and mortality increases. it can cause cirrhosis, degeneration of liver fat, arteriosclerosis, and may also cause alzheimer's disease. eggs, animal brain, animal heart and liver, leafy vegetables, brewer's yeast, malt, soy lecithin, peanuts, vegetables
vitamin c
Vitamin C		 synthesis of collagen - to form an important matrix for cartilage, bone, enamel and vascular epithelium, promote the transformation of proline into hydrogen proline, maintain the normal of connective tissue, participate in the in vivo redox reaction, manufacture adrenal steroid hormones, improve wound healing and increase the sensitivity to stress such as injury and infection, detoxification, improve myocardial function, and fight free radicals, help prevent cancer, lower cholesterol, and prevent scurvy collagen cannot be synthesized normally, scurvy, gum atrophy, bleeding, arteriosclerosis, anemia, and the body's immunity decrease 1 cherry, 2 guava, 3 red peppers, 4 yellow peppers, 5 persimmons, 6 green and white cauliflower, 7 strawberries, 8 oranges, 9 kale, 10 kiwi,
vitamin d
vitamin d		 improve the body's absorption of calcium and phosphorus, promote growth and bone calcification, promote teeth soundness, increase phosphorus absorption through the intestinal wall, maintain normal levels of citrate in the blood, and prevent amino acids from being lost through the kidneys. children with rickets, hand and foot twitching, osteomyelitis, osteoporosis, calcium deficiency, yeast and mushrooms, animal foods such as animal liver, egg yolk, cream, cheese, etc. the foods with rich sources mainly include fish with a lot of fat and fish eggs.
vitamin e
vitamin E		 response cells to aging due to oxidation, provide oxygen in the body, prevent blood clotting, reduce fatigue, accelerate recovery of burns, prevent miscarriage, reduce the chance of ischemic heart disease, and help reduce leg cramps and stiff hands and feet, local trauma (can be absorbed through the skin) and internal medications can prevent scars and anti-aging effects. red blood cells are destroyed, muscle degeneration, anemia, reproductive dysfunction kiwi fruit, nuts (including almonds, hazelnuts and walnuts), malt, soybeans, vegetable oils, nuts, brussels sprouts, green leafy vegetables, spinach, flour with added nutrients, whole wheat, unrefined cereals, eggs, cod liver oil also contains certain vitamin e.
vitamin k
vitamin K 		prevent bleeding diseases in newborn babies, prevent internal bleeding and hemorrhoids, reduce large amounts of bleeding during menstruation, and promote normal blood coagulation neonatal bleeding diseases, chronic enteritis in children, tropical diarrhea, hypothrombin disorder, bleeding gums, nosebleed, hematuria, stomach bleeding and blood stasis beef liver, cod liver oil, egg yolk, cheese, yogurt, yogurt, seaweed, alfalfa, spinach, cabbage, lettuce, cauliflower, peas, coriander, soybean oil, spirulina, lotus root

Vitamins and Foods Introduction

about vitamin introduction:

1. vitamins are one of the six major nutrients required by the human body, and they play a crucial role in the normal growth, development, metabolism and maintaining health of the human body.

2. vitamins are not the main raw materials that make up human tissues, nor are they the substance that supplies energy, but they play an important role in regulating the metabolism of human substances.

3. vitamins can be divided into two categories according to their solubility:

(1) water-soluble vitamins: including vitamin b population (b1, b2, b3, b5, b6, b7, b9, b12) and vitamin c.

(2) fat-soluble vitamins: including vitamins a, d, e and k.

4. a reasonable diet and a diverse diet are effective ways to ensure adequate vitamin intake.

5. the above information is collected from the internet and is for reference only.

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