How to supplement vitamins, common food sources of vitamins

Vitamins are essential nutrients for people's physical development. Correct intake of vitamins can improve the body's immunity. In addition, for women, proper vitamin supplementation can help beautify and maintain the skin. In fact, the best way to supplement vitamins is through food. So how do we supplement common vitamins?

1: Function: It is related to vision, and can maintain the normal function of mucous membrane and regulate skin condition. It helps the human body grow and repair tissues, is important for eye care, can resist bacteria to prevent infection, protect the health of epithelial tissues, and promote the development of bones and teeth. Deficiency symptoms: night blindness, dry eyes, dry and itchy skin. Main food sources: carrots, green leafy vegetables, egg yolks and liver.

Function: This is a vitamin that is almost not found in plant foods and is the vitamin most likely to be deficient in vegetarians. Deficiency: It is an important element indispensable for the production of red blood cells. If it is severely deficient, it will lead to pernicious anemia. Main food sources: It is mainly found in foods such as meat, milk and animal offal. The human body requires very little vitamin B12 and will not be deficient as long as the diet is normal.

Function: It can promote the absorption of calcium and phosphorus in the diet and the calcification of bones. When it is deficient, it is easy to suffer from osteoporosis, osteomalacia, rickets, etc. Deficiency: Vitamin D deficiency can cause rickets in children and osteomalacia in adults. Symptoms include bone and joint pain, muscle atrophy, insomnia, nervousness, and dysenteric diarrhea. Main food sources: Vitamin D mainly comes from cod liver oil, egg yolk, milk, etc. It is particularly important to point out that sufficient sunlight can promote the body's absorption of vitamin D and is the best "helper" for absorbing vitamin D.

Function: It is the vitamin with the highest demand by the human body. It has the effect of preventing and treating scurvy, so it is also called ascorbic acid. Its main function is to protect, regulate and promote catalysis of enzyme systems. It is also a strong antioxidant that can prevent peroxidation in the body and has a protective effect on cardiovascular and cerebrovascular systems. In addition, it also assists in the absorption of iron and calcium and the utilization of folic acid in the body, and plays an important role in preventing atherosclerosis and lowering cholesterol. Main food sources: Vitamin C is mainly found in fresh vegetables, fruits and other foods.

1: Function: Strengthen the nervous system and ensure normal heart activity. It promotes carbohydrate metabolism, maintains the health of the nervous system, stabilizes appetite, stimulates growth and maintains good muscle condition. Deficiency symptoms: depression, gastrointestinal discomfort, numbness of hands and feet, beriberi. Main food sources: Vitamin B1 is rich in sources, such as whole grains, beans, peanuts, lean meat, animal offal and yeast.

1: Function: Also known as riboflavin, it participates in a wide range of metabolic processes in the body, maintains eye vision, prevents vitiligo, and maintains the health of the oral and digestive tract mucosa. It promotes the metabolism of carbohydrates, fats and proteins, helps to form antibodies and red blood cells, and maintains cell respiration. Deficiency symptoms: Deficiency may cause inflammation, angular cheilitis, seborrheic dermatitis, etc. In severe cases, it may also cause conjunctivitis, blepharitis, corneal vascular hyperplasia, photophobia and other symptoms. Main food sources: egg yolks, river crabs, eels, seaweed, etc.

Before taking health supplements, it is recommended that you consult a physician and supplement your nutrition scientifically. If you are a vitamin-deficient person, it is best to go to the hospital to find out which vitamin you are deficient in and then supplement it. If you are not deficient in vitamins and it is purely for health protection, then it is recommended that you just eat well, sleep well and be in a good mood.