Which vitamin ABCDE do you lack? How to make up for it? Just read this article

According to statistics, more than 80% of Chinese residents currently have insufficient intake of vitamin B1 and vitamin B2, and vitamin A and vitamin D deficiency is also common.

There are so many vitamins

What role does it play in our immunity?

What are the symptoms of vitamin deficiency?

How should it be supplemented?

Sort it out with an article today

Collect!

Vitamins are divided into:

Fat-soluble vitamins and water-soluble vitamins

Fat-soluble vitamins

Insoluble in water and soluble in fat, organic solvents, can be absorbed by the human body with fat and accumulate in the body. These vitamins can be stored in large quantities in the body, mainly in the liver, and can cause poisoning if ingested in excess.

Includes: Vitamin A, Vitamin D, Vitamin E, Vitamin K.

Dry eyes, scaly skin

Lack of vitamin A

Vitamin A is required for normal vision, growth and development, and epithelial tissue growth, and a deficiency can lead to rough, dry skin, night blindness, and dry eye disease.

The average daily intake of vitamin A in mainland China is about 476 micrograms, and the "Dietary Guidelines for Chinese Residents 2023" recommends a daily intake of 800 micrograms.

What factors can cause vitamin deficiencies in the body?

1. Electronic products: Vitamin A is related to the resistance and repair ability of the eye mucosa and skin. Continuously facing electronic devices such as computers and mobile phones will deplete a lot of vitamin A in the body.

2. Zinc deficiency: Zinc is involved in the process of vitamin A flowing from the blood into the liver and retina, once zinc deficiency, vitamin A metabolism is abnormal, and it cannot be fully used to excrete directly from the body, which can easily lead to night blindness, retinopathy and optic neuritis.

3. Disease impact: Diseases of the digestive system will affect the absorption of vitamin A.

What foods can be supplemented with vitamin A?

The recommended daily intake of vitamin A is 800 mcg.

One type of food rich in vitamin A is "animal liver", such as pork liver, chicken liver, sheep liver, etc.

The other is "vegetables and fruits rich in carotene", such as carrots, spinach, tomatoes, kale, peppers, oranges, etc.

Muscle aches and stiff joints

Vitamin D deficiency

Vitamin D is a "booster" of calcium, locking calcium in bones and preventing calcium loss. Its deficiency often leads to osteoporosis or frequent fractures, muscle weakness, frequent anxiety, depression and other conditions.

According to the National Vitamin D Epidemiological Study, 86% of the population in the country has deficient or insufficient vitamin D levels.

Excessive sun protection is the "enemy" of vitamin D

The easiest way to supplement vitamin D is to get in the sun. About 90% of vitamin D in the body is converted subcutaneously after the skin is exposed to ultraviolet light.

But now that everyone goes out, sunscreen, parasols, masks, sleeve covers, etc. are fully armed, and excessive sun protection will affect the production of vitamin D.

It is recommended to have 15-20 minutes of gentle sun protection without measures every day.

What foods can be supplemented with vitamin D?

The recommended daily intake of vitamin D is 400 mcg, and it is recommended to increase to 600 mcg for people over 65 years old.

Foods with higher vitamin D content prefer deep-sea fish such as tuna, cod, salmon and other deep-sea fish, as well as shiitake mushrooms, animal liver, milk and egg yolks.

In addition, it is possible to increase the time spent outdoors.

Muscle weakness and difficulty concentrating

Lack of vitamin E

Vitamin E plays an important role in maintaining normal immune function, promoting hormone secretion, and maintaining the activity of skin cells.

What factors can cause vitamin deficiencies in the body?

1. Poor eating habits. Eating an irregular diet and eating an unbalanced diet can lead to a lack of vitamin E in the body.

2. Gastrointestinal diseases. If the gastrointestinal tract suffers from certain intestinal diseases, it will lead to poor absorption and digestion, resulting in vitamin E deficiency.

What foods can be supplemented with vitamin E?

The recommended daily intake of vitamin E is 200-300 mcg.

The most important source of vitamin E in the daily diet is vegetable oil. In addition, barley, oats, and rice bran, as well as nuts, are also excellent sources of vitamin E.

Water-soluble vitamins

Soluble in water, except for vitamin B12, other water-soluble vitamins are hardly stored in the body and are mostly excreted in the urine.

Includes: Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C, Pantothenic Acid, Folic Acid, Niacin and Biotin.

Acne, mouth sores

Lack of vitamin B

The vitamin B we often talk about is actually a large vitamin family, mainly including vitamin B1, B2, B6, B7, B9, B12, niacin, pantothenic acid, etc.

The function of B vitamins is to participate in energy metabolism and help the body turn the food it eats into energy. Due to the overly refined diet of Chinese people, there is a serious lack of B vitamins.

What causes B vitamin deficiency in the body?

1. Always vegetarian and didn't eat enough meat. Most vitamin B12 comes from fish, poultry, meat, eggs, and milk.

2. Stay up late. Staying up late keeps the body in a state of continuous consumption, with vitamin B1, which helps regulate the nervous system and gastrointestinal system, being the most depleted.

What foods can be supplemented with vitamin B?

Vitamin B1: Whole grains such as black rice, oats, buckwheat, red beans, and black beans are the main sources of vitamin B1.

In addition, seed foods such as sesame seeds, almonds, and peanuts are also rich in vitamin B1, so you can eat a small handful every day.

Vitamin B2: Drinking 300 grams of milk a day can effectively supplement vitamin B2, and animal foods such as egg yolks, animal liver, and beef should also be consumed in moderation.

Dark green leafy vegetables generally contain more vitamin B2 than light-colored vegetables, so you can choose according to your preferences.

Tiredness, bleeding gums

Lack of vitamin C

Vitamin C, also known as ascorbic acid, plays an important role in improving the body's immunity and anti-infection ability. If you have frequent colds, bruises, wounds that heal or take a long time to recover from illness during the change of seasons, you may be missing vitamin C.

What causes vitamin C depletion?

1. Water: Vitamin C is a water-soluble vitamin, so it is more likely to be lost when it is in an aqueous solution. For example, when cleaning vegetables, vitamin C is lost from the incision with water, and when blanching vegetables, it dissolves in water and is lost.

2. Heat and light: Under blanching, steaming, frying and other cooking methods, the vitamin C in vegetables will be lost, and the higher the temperature, the more vitamin C will be lost.

3. Salt: Adding table salt during cooking will cause the vitamin C in vegetables to be partially destroyed, and the more salt you add, the greater the loss of vitamin C in vegetables.

4. Cigarettes: Harmful ingredients such as tar in smoke can deplete vitamin C in large amounts.

What foods can be supplemented with vitamin C?

The vitamin C content of common fruits and vegetables is not low, and it is recommended that adults consume about 100 mg of vitamin C per day, which is about equivalent to 2 kiwifruit, 10 strawberries, and 1 plate of broccoli.

Reminder

Vitamin supplementation is preferred, and dietary supplements are recommended

If you can't achieve a balanced diet, then consider supplements~

If physical symptoms are significant

You still have to go to the hospital for a checkup!