The effects of vitamins on the human body

Writer： admin Time：2024-03-29 16:55 Browse：℃

The effects of vitamins on the human body

There are currently dozens of vitamins known to humans, and we often hear about vitamins A, B, C, D, E, K, and so on.

Vitamin A

Function: It has antioxidant, anti-aging, and protective effects on cardiovascular and cerebrovascular systems, maintaining normal vision, and preventing night blindness and dry eye disease.

The hazards of insufficient intake: dry skin, dry eyes, photophobia, excessive tearing, and blurred vision.

These foods are rich in content: animal liver, fish liver oil, dairy products, eggs, carrots, spinach, sweet potatoes, etc.

● Thoughtful reminder: Computer operators, writers, drivers, and other personnel who use their eyes frequently should supplement in moderation, and women taking long-acting contraceptives should reduce their intake; To avoid accumulation of poisoning, women during lactation and pregnancy should take it with caution.

Vitamin B1

Function: Participate in nerve conduction, energy metabolism, and enhance body vitality.

The hazards of insufficient intake: indigestion, numbness in hands and feet, beriberi, etc.

These foods are rich in content: plenty of grains, nuts, beans, and lean meat.

Reminder: Vitamin B1 in grains mainly exists in germ, rice bran, and bran, so it is best to eat more coarse grains.

Vitamin B2

Function: It participates in metabolic processes in the body and plays an important role in maintaining the functions of the skin, mucous membranes, muscles, and nervous system.

The hazards of insufficient intake: bad breath, insomnia, headache, mental fatigue, oily skin and hair, and increased dandruff.

These foods are rich in content: meat, eggs, milk, fish, etc.

Thoughtful reminder: People who have been under mental stress and pressure for a long time should especially supplement with vitamin B2.

Vitamin B6

Function: Maintain immune function and prevent organ aging.

The hazards of insufficient intake include muscle cramps, slow wound healing, poor appetite, and vomiting.

● These foods are rich in content: beef, chicken, fish, animal viscera, oats, peas, soybeans, peanuts, walnuts, etc.

Reminder: Women who take estrogen, contraceptives, and those who have been exposed to ionizing radiation for a long time should increase their intake of vitamin B6.

Vitamin B12

Function: Prevent anemia, improve blood oxygen carrying capacity, and enhance memory.

The hazards of insufficient intake: pale skin, anemia, sparse hair, loss of appetite, vomiting, diarrhea.

These foods are rich in content: animal based foods, as well as animal liver and eggs.

● Reminder: Only animal foods contain vitamin B12, so vegans are most likely to lack vitamin B12

nicotinic acid

Function: It can help release the energy of the three major productive nutrients, maintain skin health, and participate in blood sugar control; It is also helpful for improving memory and adjusting psychological emotions.

Lack can cause lepidosis.

folic acid

Function: Participate in the formation of red blood cells and play an important role in DNA synthesis and amino acid metabolism. In addition, folic acid can help regulate the development of embryonic neural cells.

Lack of folic acid can cause problems such as megaloblastic anemia and growth retardation.

Vitamin C

Function: Promote wound healing, resist fatigue, and increase resistance.

The hazards of insufficient intake: gums are prone to bleeding, skin bruises may appear after bumps, inability to adapt to external environmental changes, and susceptibility to catching a cold.

These foods are rich in fresh vegetables and fruits.

● Reminder: There are many vitamin C supplements on the market, but the effect of artificial synthesis is not as good as vitamin C extracted from natural foods. Long term and excessive use of artificially synthesized vitamin supplements can produce a large amount of oxalic acid in the body, which has the potential to lead to kidney stones.

Vitamin D

Function: Regulate calcium balance in the human body and maintain bone health.

The harm of insufficient intake: excessive sweating and susceptibility to osteoporosis.

● These foods are rich: cod liver oil, salmon, sardine, whole milk, eggs, etc.

Reminder: Sunlight is an important way to promote the synthesis of vitamin D in the body. Under daily dietary conditions, as long as frequent exposure to sunlight, vitamin D deficiency generally does not occur.

Vitamin E

Function: Antioxidant, delaying aging, and protecting cardiovascular and cerebrovascular systems.

The hazards of insufficient intake: dry skin, split hair, dysmenorrhea, and premature ovarian failure.

These foods are rich in edible oils such as wheat germ oil, corn oil, peanut oil, legumes, coarse grains, eggs, etc.

Reminder: Pregnant, breastfeeding, menopausal, and frequently dysmenorrhea women should increase their intake of vitamin E appropriately.