Vitamin (vitamin), also known as vitamins, is a life-sustaining substance. It is a kind of organic substance necessary for maintaining human life and an important active substance for maintaining human health. Vitamins are low in the body, but they are indispensable. Although the chemical structures and properties of various vitamins are different, they have the following in common:
1 vitamin is present in food in the form of provitamins;
2 vitamins do not constitute a component of body tissues and cells, it does not produce energy, its role is mainly involved in the regulation of the body’s metabolism;
3 Most of the vitamins, the body can not be synthesized or the amount of synthesis is insufficient, can not meet the needs of the body, must be obtained through food;
4 The human body needs a small number of vitamins. The daily dose is usually calculated in milligrams or micrograms, but once it is lacking, it will cause the corresponding vitamin deficiency, which will cause damage to human health.
A healthy body needs enough vitamins to meet the body’s metabolic needs. Here are some of the main functions and sources of vitamins.
Vitamin B1 (thiamine)
Main functions: promote appetite, hematopoiesis, digestion, learning ability, muscle tension maintenance.
Source: Pork, fish, yeast, rice bran, whole wheat, oatmeal, peanuts, most types of vegetables, wheat bran, milk.
Vitamin B2 (riboflavin)
Main functions: 1. Maintain the functions of reproduction, growth, and repair of normal body tissues, such as eyes, hair, skin, nails, connective tissue, etc., which can effectively promote their health, 2. Protect vision, 3. Enhance immunity Function, 4. It has the effect of promoting iron absorption and preventing anemia.
Source: pork, fish, eggs, milk, fruit, green leafy vegetables, nuts, etc.
Main functions: lower cholesterol, promote blood circulation, lower blood pressure, reduce gastrointestinal disorders. Reduce the symptoms of Meniere’s syndrome and so on.
Source: Animal liver, kidney, lean meat, eggs, malt, whole wheat products, peanuts, figs, seafood, etc.
Main functions: 1. It is related to amino acid metabolism, including transamination, decarboxylation, side-chain cleavage, dehydration, and transsulfuration, which are involved in protein synthesis and catabolism. 2. Participate in all amino acid metabolism. 3. Utilization of fats and proteins. 4. Participate in nucleic acid and DNA synthesis. 5. The manufacture of hemoglobin.
Source: meat, fish, bananas, yeast, whole grains, green leafy vegetables, peanuts, walnuts, wheat germ, raisins, etc.
Main functions: blood cell production, cell and nutrient metabolism, iron absorption, tissue growth, and maintenance of nerve cell function.
Source: beef, pork, eggs, dairy products, fish. Animal liver, kidney.
Main functions: promote collagen biosynthesis, promote tooth and bone growth, improve the utilization of iron, calcium and folic acid, and enhance the body’s anti-stress ability and immunity to the external environment.
Source: Fresh fruits and vegetables, especially citrus fruits and green leafy vegetables.
Main function: Helps normal synthesis and metabolism of fat, glycogen and amino acids in the human body, skin, hair, nerve and bone retention, and cell growth.
Source: egg yolk, beans, milk, animal kidneys, whole grains,
Physiological functions: cell growth in regeneration, protein metabolism, nucleic acid synthesis and metabolism of various amino acids, erythropoiesis, liver function.
Source: citrus fruits, eggs, green leafy vegetables, animal liver, kidneys, dairy products, whole grains.
Main functions: antibody composition, corticosterone production, pressure tolerance, manufacturing and renewal of body tissues, glycolipid protein conversion.
Source: eggs, beans, animal offal, mushrooms, green leafy vegetables, wheat germ, whole grains.
Vitamin A (retinoid)
Main functions: maintain normal visual function, repair and maintenance of body tissues, fight infection, bone growth, and nervous system development.
Source: Cod liver oil, milk, carrots, broccoli, bananas, papaya, and other green or yellow fruits and vegetables. .
Vitamin D (calciferol)
Main functions: calcium and phosphorus metabolism (osteogenesis), myocardial function, nervous system function, normal coagulation function.
Source: egg yolk, animal offal, butter, cod liver oil, fatty fish.
Vitamin E (tocopherol)
Main functions: anti-aging, liver protection, anticoagulation, diuresis, fertility, male sexual function, myocardial perfusion, reduction of blood lipids, muscle and nerve cell membrane protection.
Source: Butter, animal offal, lettuce, cabbage, sunflower oil, rapeseed oil, corn oil, peanut oil and cottonseed oil, nuts, fruit, wheat germ.