According to the "Evaluation of Nutrient Intake of Adult Residents in China" released by the Chinese Center for Disease Control and Prevention, the proportion of calcium, zinc, selenium, magnesium, vitamin B1 and vitamin B2 intake of adult residents in mainland China is relatively high, and the proportion of insufficient intake of vitamin B1 and vitamin B2 has reached 80%.
However, these two vitamins are indispensable for the human body, and long-term intake of insufficient vitamins will affect the normal physiological functions of the body.
Vitamin B1 deficiency can cause beriberi
Vitamin B1, also known as thiamine or anti-neuritis factor, is 1.4 mg/day for adult men and 1.2 mg/day for women.
If the supply is insufficient, it will bring great trouble to human health, the most serious manifestation is "beriberi", which is different from what we usually call "athlete's foot" or "athlete's foot", adults suffering from beriberi first appear weak, easy to get tired, and then manifest as headache, insomnia, dizziness, loss of appetite, indigestion and other symptoms.
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If vitamin B1 supplementation is not taken at this time, three types of beriberi may continue to develop:
1. Dry beriberi is manifested as polyneuritis symptoms such as acral paralysis or dysfunction;
2. Wet beriberi is mainly manifested by symptoms such as heart failure and pulmonary edema;
3. Acute fulminant cardiac vascular beriberi is manifested as acute circulatory failure, shortness of breath, irritability, and drop in blood pressure, and patients can die of acute heart failure within hours or days.
People who are prone to deficiency:
(1) Those who have been consuming refined white rice noodles or finely processed foods for a long time.
(2) High-demand groups, such as lactation, high-temperature workers, hyperthyroidism, etc.
(3) People with malabsorption, such as patients with long-term diarrhea, alcoholism, and malignant tumors.
Food sources of vitamin B1 are very abundant, such as cereals, potatoes, legumes, yeast, hard fruits, animal hearts, liver, kidneys, lean meat, eggs, etc.
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Among them, cereal germ is the most abundant, such as wheat germ flour is 3.5 mg/100 g, if the grain is milled too finely, the rice bran and bran are removed, 80% of vitamin B1 will be lost.
When cooking, do not rub rice with water many times, do not discard rice soup when cooking, and do not add alkali when cooking porridge, boiling beans or steaming steamed buns, otherwise it will cause a lot of vitamin B1 destruction.
Vitamin B2 deficiency can lead to "rotten mouths"
Vitamin B2, also known as riboflavin, is the same as vitamin B1 and is required at 1.4 mg/day for adult men and 1.2 mg/day for women.
Vitamin B2 is widely involved in the body's metabolic processes, and riboflavin is a component of many important prosthetic groups in the body's enzyme systems, which play an important role in maintaining normal substance metabolism and energy metabolism.
Lack of vitamin B2 can cause angular cheilitis (commonly known as "rotten corners of the mouth"), redness and even ulceration of the corners of the mouth and lips, seborrheic dermatitis on both sides of the nose, etc., and in severe cases, it can also cause symptoms such as conjunctivitis, blepharitis, corneal vascular hyperplasia, photophobia, iron deficiency anemia and so on.
Riboflavin is widely found in animal and plant foods, and the internal organs of animals (heart, liver, kidneys) contain the highest riboflavin, which can contain about 2mg per 100g. Milk, dairy products, and eggs are also high in riboflavin. Among the fish, eel has the highest content.
Dried legumes and green leafy vegetables are also high in riboflavin. However, the content in cereals is closely related to processing methods and cooking methods, and the loss rate of waterlogging and boiling is larger, such as the preservation rate of riboflavin after boiling millet is only 30%.
Source丨Popular Science China