Let’s think back and forth, how long have you not eaten fruit? How long have you not had milk? How long have you not eaten vegetables?
Now people are delicious has more , but still lacks a lot of nutrients, and the body has various minor symptoms...
element? How to food supplement ? Today we will talk about it~
● ● ● ● _strongspan_span_strong pap1span_strong p0sp 39span_strong
Lack of "vitamin A" affects the eyes the most. is a component of the photosensitive pigment in the human retina. can easily cause dry eye, conjunctivitis and even night blindness.
Vitamin A is deficient, and the following symptoms will appear:
39strong span_strong4ppanspan7span_strong6span7span_strong6span7span_strong6span1. 2. hyperkeratosis,Appears dryness, desquamation, itching, fish scale lines, etc.;
3. The immunity is reduced.
Which foods can supplement vitamin A?
is rich in vitamin A is "animal liver", such as pig liver, chicken liver and sheep liver.
The other is "carotene-rich vegetables and fruits", such as carrots, tomatoes , kale, peppers, oranges, etc.
Expert reminds: recommends that adults consume about 800 micrograms of vitamin A per day , and the maximum tolerable intake is 3000 micrograms .
● ● ●
burst acne, oral ulcers _B _pspan _p1_pspan0p _p1_pspan0p
- vitamins lackingIn fact, it is a large family of vitamins, which belong to water-soluble vitamins. It mainly includes vitamins B1, B2, B6, B7, B9, B12, niacin, pantothenic acid, etc.
The function of vitamin B is to participate in energy metabolism and help the body turn the food eaten into energy. often loses a lot of vitamin B after an unbalanced diet and staying up late.
lack of vitamin B, the following symptoms occur:
1. loss of appetite, body weakness;
2. lack of vitamin B1 can cause systemic edema or peripheral neuritis;
3. Lack of vitamin B2 can cause scrotal itching, skin eczema, conjunctival hyperemia _span1 p strong _span7 p4. Lack of vitamin B6 can cause seborrheic dermatitis,Accompanied by glossitis, stomatitis, acne or eczema, peripheral nerve dysfunction, etc; ; _Span7span
6. Vitamin B12 deficiency can cause megaloblastic anemia, hyperhomocysteinemia .
Which foods can supplement vitamin B?
The source of B vitamins is very rich, such as seed skins, animal offal, lean meat, milk, etc. are rich in vitamin B group, so daily high-quality diet, a very good supplement of vitamin B important.
● ● ●
tired, bleeding gums
- Vitamin C -
Vitamin C is a nutrient that everyone is very familiar with.Also called "ascorbic acid" .
Vitamin C has a strong effect on enhancing immunity, protecting teeth and gums, promoting iron absorption, and reducing skin melanin dullness.
Long-term deficiency (more than 4 months) may cause scurvy, but now there are many types of diet, this rarely happens.
Vitamin C deficiency, will have the following symptoms:
1. _ strong 39 strong early symptoms of gingival swelling _span7 strong _span7 7 strong gingival inflammation 2.
Which foods can supplement vitamin C?
is the first choice for vitamin C supplementation. Eat more fruits and vegetables . The vitamin C content of common fruits and vegetables is not low. recommends an adult daily vitamin C intake of about 100 mg, is about 2 A kiwi, 10 strawberries,1 plate of broccoli.
If you can't eat fruits and vegetables regularly, you can try vitamin C supplements.
Expert reminds: Supplements can only be used when the food cannot meet the needs of vitamins. Because vitamin C tablets can only supplement vitamin C, fruits and vegetables not only contain vitamin C, but also other nutrients, such as vitamin K related to bleeding.
● ● ●
muscle soreness and joint stiffness
p0 _p3p is an essential vitamin for life maintenancebr1p Steroid derivatives", is the most important regulator of calcium and phosphorus metabolism in the body.
Vitamin D is mainly synthesized by sunlight, so it is also called "sunshine vitamin" .
lack of vitamin D, the following symptoms occur:
1. muscle pain, joint stiffness ;
2. bone Poor texture, easy to fracture.
Which foods can supplement vitamin D?
Vitamin D supplementation can be achieved by increasing outdoor activity time, eating foods rich in vitamin D or fortified food, and supplementing vitamin D preparations.
For foods with high vitamin D content, deep-sea fish are preferred, such as tuna, cod, salmon and other deep-sea fish, as well as mushrooms, animal liver, milk and egg yolks.
Expert reminds: When supplementing vitamin D through the sun, try not to leave the glass as much as possible, and the time should be about 20-30 minutes.
Vitamin supplements are preferred to recommend dietary supplements
If you cannot achieve a balanced diet, then consider supplements~
However, if the physical symptoms are obvious,
should still be checked in the hospital!
This article is the original "Jingyitong", if any content is reprinted, please indicate the source
, deputy director of nutrition department of Beijing Friendship Hospital
editor: Yikou crisp, Yilishabai
.
