What food contains vitamin A and vitamin B?

Vitamins are low-molecular-weight organic compounds that maintain the normal function of human body, which are divided into fat-soluble and water-soluble, *** 13. Fat-soluble vitamins include: vitamins A, D, E and K; Water-soluble vitamins include: vitamin B 1, B2, B6, C, nicotinamide, folic acid and biotin. Most vitamins cannot be synthesized or stored in the human body. Vitamins are also components of a series of enzymes in the human body. Without enzymes, all metabolic activities in the human body cannot be carried out.

■ Six nutrients necessary for human body.

Carbohydrate, protein, fat, minerals, vitamins and water are at least essential for human health. Nutrients are indispensable substances to maintain physical strength, organ function, food absorption and utilization and cell growth.

■ 10 Effects of main vitamins.

vitamin A

Efficacy: it is helpful to remove senile plaque and prevent night blindness and vision loss; Anti-respiratory infection; Help the immune system function normally.

Suggestion: Women who are taking oral contraceptives should reduce the dosage of vitamin A; Take cholesterol-lowering drugs and increase the dosage of vitamin A.

Vitamin b

Efficacy: it has a good influence on nerve tissue; Help digestion; Prevent various skin diseases; Prevent aging of tissues and organs; Natural diuretics; Enhance vision; Eliminate oral inflammation; Prevention of anemia; Promote concentration; Improve memory and balance; Prevention of liver disease; Has anticancer effect;

Suggestion: You need a lot of vitamin B during pregnancy and lactation; People who drink regularly need to supplement vitamin B;

vitamin C

Efficacy: treating injury and stopping bleeding; Accelerate postoperative recovery; Lower cholesterol; Enhance immune system function; Has carcinogenic effect; Can be used for treating and preventing common cold and scurvy;

Suggestion: smokers and the elderly need a lot of vitamin C, and urban people need vitamin C more than rural people.

cypridopathy

Utility: make teeth and bones strong; Conducive to treating conjunctivitis; Can be used for treating rickets, dental caries and osteoporosis.

Suggestion: night shift workers and children must supplement;

tocopherol

Efficacy: delay cell aging and maintain youth; Prevent blood coagulation; Prevent scars; Prevention of abortion; Relieve the cramp and stiffness of hands and feet; Can be used for treating reproductive dysfunction.

Suggestion: Women who take birth control pills and menopause need to increase vitamin E.

Vitamin f

Utility: prevent cholesterol deposition; Encourage hair; Contribute to the absorption of calcium; Treat heart disease; Can help to lose weight; Prevention and treatment of acne;

Suggestion: Southerners who take rice as their staple food must extract more vitamin F.

Vitamin m

Efficacy: promote milk secretion; Prevention of parasites and food poisoning; Has analgesic effect; Increase appetite; Prevention of oral ulcer; Prevention of anemia;

Suggestion: lactating women and people who often drink more.

Vitamin k

Efficacy: prevent internal bleeding and hemorrhoids; Treating menorrhagia during menstruation; Promote normal blood coagulation and promote gastrointestinal health.

Suggestion: People who often have diarrhea should supplement vitamin K, and people who often have nosebleeds also need it.

citrin

Utility: prevent scratches; Improve the ability to cope with infectious diseases; Can treat dizziness; Treating gingival bleeding;

Suggestion: menopause is limited to women; People with bleeding gums when brushing their teeth should take more vitamin P.

biotin

Utility: prevent white hair; Treating baldness; Relieve muscle pain and relieve mild dermatitis symptoms;

Jane: Men with sparse hair can take a lot of vitamin H.

■ How to determine which vitamins are missing?

Deep and obvious white lines appear on nails lacking vitamin A, with dry hair, rough skin, poor memory, irritability and insomnia.

Lack of vitamin B, poor digestive function, frequent constipation, allergic to stereo, intermittent leg pain.

Vitamin B2 deficiency can lead to skin diseases, burning sensation in hands and feet and sensitive reaction to light.

Vitamin B3 deficiency leads to tongue swelling, bad breath, oral ulcers and depression.

Vitamin P deficiency includes thick tongue coating, swollen lips, excessive head and dry oral mucosa.

Lack of vitamin B 12 is easy to lose balance, and the body sometimes has intermittent pain in uncertain positions, and fingers and toes are sore.

Vitamin C deficiency is difficult to heal wounds, weak body, bleeding teeth and thick tongue coating.

If the above phenomenon occurs, especially for middle-aged and elderly people, it is best to consult a doctor or take Viagra products.

■ The important role of vitamins in human body.

If we think of the human body as the engine of a car, vitamins are like lubricating oil. This magical substance has little content in food, but it plays a very important role in the human body.

Vitamins are the constituent elements of human enzyme system, which can normalize human metabolism-adjust the state of the body, use all parts to operate effectively, promote health and normalize the whole body.

Compared with protein, fat, carbohydrates and other nutrients, the intake of vitamins is very small. However, as long as any vitamin is lacking, it may lead to a dangerous state of the whole body.

All vitamins are necessary, and it is impossible to maintain the continuation of life without taking all vitamins through photography.

In order to maintain life and continue, we need to take photos from natural foods and nutritional supplements to get vitamins.

■ Life status and vitamins.

Pregnant women and lactating women need vitamins A, B6, B 12, C, folic acid, etc.

Students need to supplement vitamin E, vitamin B and zinc.

Office workers and consumers need vitamins B, B 15, E, C, etc.

Blue-collar workers and night shift workers need vitamin D, E and B supplements.

Tobacco, alcohol and coffee families need to supplement vitamins B, C and E, etc.

Dieters need to supplement vitamins e and C.

People who exercise need to supplement vitamins e, b and c.

■ Growth stage and vitamins.

Children aged 2- 12 need vitamin b, vitamin c, calcium and iron supplements.

Teenagers need to supplement vitamin E, vitamin B, zinc and choline.

Adults need to supplement vitamin e, vitamin e and so on.

People over 65 need more vitamins B and C, calcium, magnesium and iron.

■ Preventive effect of vitamins on infectious diseases

Vitamin C can prevent viral and bacterial infections and enhance the immune system function.

Calcium pantothenate can make antibodies against infectious diseases.

Vitamin e and Va jointly resist air pollution and protect the lungs.

Vitamin P increases resistance to infectious diseases.

What are vitamins?

Vitamin is a kind of low molecular weight organic compound necessary to maintain human physiological function. It can't provide heat, and it's not the main substance of tissue. Vitamins can't be synthesized in human body and must be supplied by food, but insufficient supply will lead to metabolic disorder and clinical symptoms, that is, "vitamin deficiency". At present, there are more than 20 kinds of vitamins known, many of which have been proved to be essential for human body. There are vitamin A and carotene, vitamin B 1, vitamin B2, vitamin PP, vitamin C and vitamin D which are closely related to the growth and development of infants.

What are fat-soluble vitamins and water-soluble vitamins?

With the improvement of people's living standards, people pay more and more attention to the role of vitamins. Vitamins can be divided into fat-soluble vitamins and water-soluble vitamins according to solubility. Fat-soluble vitamins, such as vitamins A, D, E and K; Vitamin B, vitamin C and other water-soluble vitamins, so what are their characteristics?

Fat-soluble vitamins can be dissolved in fat, not easily excreted, and can be stored in the body without daily supplementation. Too much can easily lead to poisoning. Symptoms develop slowly when lacking. For example, vitamin D is a fat-soluble vitamin, which can be maintained for one month after injection of vitamin D3 (30 300,000 units) without daily supplementation, but excessive use can cause poisoning. When vitamin D is lacking, the symptoms of rickets will gradually appear.

As the name implies, water-soluble vitamins are soluble in water, and the excess is excreted from urine and not stored in the body. Therefore, it needs daily supply. Excessive dose generally does not cause poisoning, and symptoms develop rapidly when lacking. If vitamin C is a water-soluble vitamin, it cannot be stored in the body and needs to be supplemented from fruits or fresh vegetables every day. It is not easy to be poisoned after excessive use, but symptoms will appear quickly when it is lacking.

Vitamins are essential to the human body. Only by mastering the characteristics of various vitamins and applying them correctly can we play its physiological role, otherwise it will be counterproductive.

What kinds of vitamins are known?

Vitamins are essential nutrients to maintain normal physiological functions. The human body can't synthesize them, it can only take them from food. Vitamins are different from other nutrients, which neither provide heat energy nor constitute tissues, and only need a small amount to meet physiological needs. Generally, it is divided into fat-soluble vitamins and water-soluble vitamins according to solubility. The former includes vitamins A, D, E and K. Because the excretion rate of fat-soluble vitamins is not high, excessive intake can accumulate in the body and have harmful effects, resulting in poisoning symptoms. Parents should pay attention to this when giving their babies preparations rich in vitamins A and D. Water-soluble vitamins have a high excretion rate, generally do not accumulate in the body, and generally do not produce toxicity when eaten in large quantities. But don't take too much, such as vitamin C. After taking too much, its metabolites are easy to form crystals, leading to urinary calculi. This kind of water-soluble vitamins can be divided into vitamin C and B vitamins. B vitamins include vitamin B 1 (thiamine), B2 (riboflavin), nicotinic acid (nicotinic acid, vitamin PP), B5 (pantothenic acid), B6 (pyridoxine), B 12 (cobalt cyanogen waist), folic acid, biotin and choline. In a word, all water-soluble vitamins except vitamin C are collectively called B vitamins, which are closely related to the regulation of enzyme activity in the body.

Vitamins are essential substances to maintain human health. Although the required amount is small, it must be supplemented from food because it cannot be synthesized in vivo. Vitamins are very important for maintaining the normal growth and development of human body and regulating various physiological functions. Vitamin A, the most easily deficient vitamin in human body: preventing cancer; Maintain normal vision and prevent night blindness; Maintain normal function of mucosa and enhance resistance; Maintain the normal development of bones and teeth; Make skin smooth and tender. Vitamin B 1: strengthen the function of nervous system; Maintain the normal activities of the heart and brain; Can enhance children's learning ability; Prevention of malnutrition beriberi. Vitamin B2: Maintain the health of oral cavity and digestive tract mucosa; Can correct and maintain eye vision and prevent cataracts; Prevent rough skin. Vitamin B3: Keep skin healthy; Reduce blood pressure and maintain blood circulation; Conducive to the normal operation of the nervous system. Calcium pantothenate: participate in the production of antibodies and enhance immunity; Helps convert carbohydrates, fats and protein into energy. Vitamin B6: keep the body and mental system in a healthy state; Maintain the balance of sodium and potassium in the body and regulate body fluids; Anti-dermatitis and alopecia prevention; Participate in the production of red blood cells; Maintain the normal function of insulin. Folic acid: participate in the production of red blood cells and white blood cells to prevent anemia; Prevent stunting, graying and premature graying. Vitamin B 12: Participate in the formation of bone marrow red blood cells and prevent pernicious anemia; Prevent brain nerve damage. Vitamin c: fight against free radicals and help prevent cancer; Lower cholesterol; Improve the immunity of the body; Conducive to wound healing; Promote the absorption of calcium and iron; Prevent scurvy. Vitamin D: Promote the absorption of calcium and phosphorus, help children develop teeth and bones, supplement the calcium needed by adult bones, and prevent and treat osteoporosis, rickets and osteomalacia; Prevent myopia. Vitamin e: anti-free radical, beauty, delaying the aging process; Helps prevent cancer and cardiovascular diseases; Helps lower blood pressure; Prevention of anemia in infants; Reduce abnormal phenomena in menstruation. Vitamin k: coagulation; Conducive to the repair and growth of bone cells.

Vitamins are substances related to maintaining life and health, and play the most important regulatory role in substance metabolism. Vitamins can be divided into two categories according to their solubility: fat-soluble vitamins include vitamins A, D, E and K; The water-soluble vitamins mainly include B vitamins and C vitamins. The B vitamins are divided into B 1 (thiamine), B2 (riboflavin), PP (nicotinic acid), B6, folic acid, B 12, biotin and so on.

Vitamins must be provided by food, and improper diet will cause vitamin deficiency and deficiency. Vitamins A, D, B 1, B2, nicotinic acid, B6 and C are easy to occur.

The following are the main food sources of several vitamins. Vitamin A: animal liver, cream, chicken (duck) eggs. Carotene: carrots, sweet potatoes, spinach, water spinach, peppers and amaranth. Vitamin d: cream, egg yolk, cod liver oil, animal liver. Vitamin e: vegetable oil, animal liver, wheat germ, green leafy vegetables, almonds and peanuts. Vitamin B 1: brown rice, millet, corn, beans, peanuts, animal viscera and egg yolk. Vitamin B2: animal liver, eggs, beans, dark vegetables, longan and laver. Vitamin PP: standard rice, peanuts, sunflower seeds, animal liver, corn flour. Folic acid: beef liver, eggs, vegetables, oranges, bananas. Vitamin B 12: beef liver, pig heart, stinky tofu.

Vitamin knowledge 3

Vitamins are organic substances with complex structures necessary for biological growth and metabolism. Its effects on human body are different from those of sugar, protein and fat. It can neither provide energy to the body, nor is it a component of the main tissues in the human body. The human body's demand for vitamins is very small, which can only be calculated by milligrams or micrograms. Although the amount is small, it has a great effect. Its physiological function is to control the distribution of nutrients in the body, regulate the physiological function in the body, and as an auxiliary enzyme, promote the smooth progress of various biochemical reactions in the body and promote the growth and development of the human body. Once the human body lacks vitamins, it will cause substance metabolism disorder and cause some diseases. 1498, a Russian expedition consisting of 160 people sailed to India. Due to the lack of vegetables and fruits for a long time during the journey and the lack of vitamins (especially vitamin C) in the body, most people suffer from scurvy and die.

It is known that there are more than 20 kinds of vitamins, which cannot be synthesized by humans and animals themselves and must be taken from plants. The intake of vitamins in the body will not only meet the needs of growth and metabolism, but also store some. Therefore, some animals also contain vitamins. In order to meet people's demand for vitamins, we can not only extract some vitamins from natural raw materials, but also synthesize some vitamins artificially.

Vitamins can be divided into water-soluble and fat-soluble according to solubility. Then, those with similar functions are grouped into one group. When a group contains multiple vitamins, it is marked with numbers such as 1, 2, 3 according to its structure. Fat-soluble vitamins include vitamins A, D, E, K, etc. Water-soluble vitamins include B 1, B2, B6, B 12, vitamin C, vitamin L, vitamin H, vitamin PP, folic acid, pantothenic acid and choline. Because of the complex chemical names of vitamins, common names are widely used in the world. For example, vitamin B 1 is also called thiamine, and vitamin B2 is also called riboflavin.

Some people think that since vitamins are very beneficial to the human body, they should eat more vitamins, which is wrong. Lack of vitamins is not good for human growth and development, and eating more individual vitamins will also affect health. For example, taking too much vitamin D for a long time will cause hypercalcemia, harden soft tissues and easily cause fatigue, headache, polyuria and other diseases. Some vitamins are eaten too much, although they will not endanger health, but they will be decomposed and excreted after absorption, causing waste. Therefore, don't take too many vitamins.

vitamin A

Also known as anti-dry eye alcohol, it belongs to fat-soluble vitamins. The function of vitamin A is to keep the eyesight of eyes in the dark. When you lack vitamin A, you will suffer from night blindness. Vitamin A can promote the normal growth and development of children. Without it, it will lead to the decline of reproductive function, poor bone growth and hindered growth and development. Vitamin A can also maintain the health of epithelial tissue and increase the resistance to infectious diseases. Long-term lack of vitamin A can cause atrophy, keratinization or necrosis of skin and mucosal epithelial cells.

Vitamin A only exists in animal tissues, and it is found in egg yolk, milk, cream, cod liver oil and animal liver. The following table lists foods rich in vitamin A.

Although plants do not contain vitamin A, the β -carotene contained in them can be converted into vitamin A under the action of carotene enzyme in human and animal liver and intestinal wall. Therefore, eating more carrots, pumpkins, amaranths, spinach, leeks and other red, yellow, green vegetables and fruits containing beta-carotene can also ensure the sufficiency of vitamin A, because both vitamin A and carotene are insoluble in water, but soluble in fat, and taking foods containing vitamin A and beta-carotene together with fat can promote their absorption.

Vitamin B 1

Also known as thiamine or anti-beriberi vitamin. It is a water-soluble vitamin, stable in acidic solution, but easy to decompose in neutral and alkaline solution. The main function of vitamin Bl is to regulate carbohydrate metabolism in the body. If it is lacking, the nervous system that relies on the energy generated by carbohydrate metabolism to maintain its function will be affected first, resulting in symptoms such as polyneuritis, beriberi, lower limb paralysis, edema, and enlarged heart. In addition, vitamin Bl can also promote gastrointestinal peristalsis, enhance digestive function and promote human development.

Vitamin B 1 has two main food sources. First of all, it is rich in the shells and germs of cereals, beans, hard fruits and dry yeast. Therefore, the content of brown rice and bran flour is higher than that of refined rice flour. Second, it is rich in animal viscera (liver and kidney), lean meat and egg yolk. The following table lists the contents of vitamin B 1 in some common foods.

Because vitamin Bl is easy to decompose in neutral or alkaline solution, when the pH value is greater than 7, heating will decompose most or even all of it. Therefore, vitamin B 1 in foods fried, baked or smoked at high temperature will lose a lot. According to the measurement, the loss of B 1 in bread is 20% ~ 30%. In biscuits and cakes baked with alkaline leavening agent, vitamin B 1 was almost completely destroyed.

vitamin B2

Also known as vitamin G or riboflavin. Whey was first discovered by British chemist Bruce in 1879, and extracted and purified from milk by American chemist Goldberg in 1933. Vitamin B2 is a yellow needle-like crystal, slightly soluble in water, and easily decomposed in alkali and light. Vitamin B2 is phosphorylated into riboflavin phosphate and flavin adenine dinucleotide after entering the human body, and combined with protein to become dehydrogenase for regulating redox process. Dehydroalcohol is an important substance to maintain the respiration of tissues and cells. Without it, the metabolism of substances in the body is disordered, resulting in angular stomatitis, dermatitis, glossitis, seborrheic dermatitis, conjunctivitis and keratitis.

The main food sources of vitamin B2 are internal organs, such as animal liver and kidney, as well as dry yeast, milk, eggs, beans, hard fruits and leafy vegetables. The following table lists foods rich in vitamin B2.

Vitamin B 12

Also known as cobalamin, 1947, American female scientist Xiao Bo found it in bovine liver extract. It is a complex organic compound containing cobalt. Some people call it hematopoietic vitamin because it contains the metal element cobalt. When the human body lacks cobalt, it will cause symptoms such as loss of appetite, pale skin, dizziness and anemia. Vitamin B 12 is involved in the synthesis of nucleic acid, cholic acid and methionine, as well as the metabolism of fat and sugar, which has certain influence on the functions of liver and nervous system. Therefore, vitamin B 12 is not only used to treat anemia, but also used to treat infectious hepatitis and restore the normal function of liver function. Ordinary adults can consume 12 micrograms a day. People who often drink a lot and don't eat dairy products and eggs must take more vitamin B 12.

Vitamin B 12 is stable in neutral solution, easily decomposed in acidic or alkaline solution, and loses its activity in sunlight. Therefore, when processing foods containing B 12, vinegar or alkali cannot be added.

Animal liver, kidney, milk, cheese and eggs contain more vitamin B 12.