→ vitamin a
Vitamin A is an oil-soluble vitamin, and people who eat low-fat foods may lack it. It has many functions, the most famous of which is to protect eyes, which is good for eyesight, and some others, such as height, immune system, hair and skin.
Generally speaking, only people in developing countries lack vitamin A, because many foods contain vitamin A, such as vegetables, fruits, meat, especially liver and seafood.
Therefore, as long as you don't eat steamed buns, porridge, vegetables or meat every day, most people will not be short of them.
→ vitamin d
Can help relieve depression, help lose weight, improve resistance and reduce the risk of heart disease. Unlike other vitamins, vitamin D is a bit like a hormone. It has a receptor in every cell. Vitamins have a lot to do with two things, the first is sunshine, and the second is cholesterol. When we bask in the sun, cholesterol in our body begins to synthesize vitamin D, which is also a very important reason for cholesterol.
There are many vitamin D deficiency phenomena, especially many elderly people, and some young people who often do not participate in outdoor sports.
According to a study of 20 1 1, 4 1.6% of Americans lack vitamin D, and 82% of African Americans lack vitamin D. ..
If vitamin D is lacking, the skin looks dull and people have no energy, so they may be obese, have weak immune function, get sick easily and catch a cold easily. Vitamin D deficiency is also related to depression, which may also lead to osteoporosis, hair loss and muscle pain. If these symptoms appear, it is recommended to bask in the sun more and supplement some vitamin D supplements.
→ vitamin e
Vitamin E is a well-known antioxidant, which can resist free radicals, prolong cell life and resist aging.
At the same time, it is also found that it is beneficial to the health of brain, heart and blood vessels.
The main sources of vitamin E are nuts and some vegetables, so be young, beautiful and smart, and eat more nuts and vegetables.
→ vitamin K 1
The main function of vitamin K is to promote blood coagulation and protect the health of the heart and bones. When vitamin K is deficient, once there is a wound, it may stop bleeding.
The main sources of vitamin K 1 are vegetables and meat, and some fermented foods, such as natto.
→ Vitamin K2
Vitamin ADEK is an oil-soluble vitamin, so fat intake is very important.
Vitamins K 1 and K2 are beneficial to bone health and heart health. They can activate a kind of protein, preventing blood vessels from calcifying and forming vascular plates.
Under normal circumstances, a healthy diet will not lack vitamin K. Eating some egg yolks, cheese, meat and natto are all good supplementary sources.
→ vitamin b
B Family is very important and has many functions. Lack of vitamin B may lead to weakness, confusion, anemia, easy illness, emotional instability and rash.
The main sources of vitamin B 12 are meat and dairy products, fish, shellfish, liver and kidney.
The main sources of vitamin B6 are beans, animal offal, whole wheat, fruits and vegetables.
Vitamin B7- 1-2-3-9: The main sources are fruits, vegetables, meat and internal organs.
Old people and pregnant women (doctor's advice) can consider taking some vitamin B supplements if they have some symptoms of vitamin B deficiency.
People who drink regularly may lead to poor absorption of vitamin B family, and some vitamin B can also be supplemented.
→ calcium
Everyone is familiar with this, mainly for bone health. If the intake is insufficient, the body may use calcium in bones, leading to osteoporosis. Calcium is also important for the nervous system.
Women are more prone to calcium deficiency, especially menopausal women. After estrogen decreases, bone calcium loss may be aggravated, and vegetarians may also be calcium deficient.
Vitamin D is very important for the absorption of calcium. Just need calcium supplement. If vitamin D is not enough, the effect will be poor. It is recommended that people with calcium deficiency get more sunshine.
Of course, too much calcium supplement may also have risks, kidney calculi, too high blood calcium content, and the risk of prostate cancer.
→ choline
Choline, a nutrient that is easily overlooked, is actually very important. It was not until 1998 that it was considered as an essential nutrient by research institutions.
The body can automatically synthesize a small amount of choline, but the main choline is also ingested from the diet. It is a water-soluble compound, not a vitamin or a mineral.
Its main function is that choline is an important component of cell membrane, liver health, brain, muscle, nervous system and metabolism.
Choline is very important, but few people lack choline, mainly endurance athletes, long-term alcoholics, pregnant women and menopausal women. Choline is particularly important for pregnant women, and the content of choline can be appropriately increased. The main sources are egg yolk, dairy products, various meats, broccoli and cauliflower.
Generally, eating 2-3 whole eggs can ensure the choline demand of normal people, so you must eat egg yolk. Don't worry about cholesterol, it's really good.
→ iodine
The role of iodine is also very important, especially for people who want to lose weight. Generally speaking, people who often eat seafood will not lack iodine, such as people by the sea.
For people in inland mountainous areas, it may be necessary to supplement some iodine.
The main function of iodine is to maintain thyroid health, metabolism, immune system, cognitive ability and prevent alopecia.
Generally, the direct way to supplement iodine is to eat seafood, such as kelp and iodized salt. WeChat official account replies to iodine for related article recommendation.
→ magnesium
I have emphasized the importance of magnesium many times. There are many people who lack magnesium. According to American data, about half of people have insufficient magnesium intake.
Magnesium also has many functions, which are related to energy, muscle (cramp), nervous system, sports performance, psychological stress, sleep quality and so on.
The main sources of magnesium are nuts and seeds, such as pumpkin seeds, dark chocolate, avocados, some green vegetables and fish.
It is important for people who often cramp to supplement magnesium. I will take some magnesium supplements, and the effect is not bad.
→ selenium
A very important mineral element, which has a good antioxidant effect, reduces DNA damage, improves the immune system, has a certain anti-cancer effect, and plays a very important role in maintaining thyroid health and reducing asthma.
The main sources are Brazil nuts and seafood, especially oysters, sunflower seeds, eggs and sardines.
→ iron
We all know that iron deficiency can lead to anemia, and iron deficiency may also lead to fatigue and weakness, especially for menstrual women.
The main sources of iron are red meat, fish (shellfish), and of course other sources, such as vegetables, chocolate, beans, pumpkin seeds and other nuts, all contain iron.
→ potassium
The most important mineral, besides sodium, is potassium, which shows its importance. Potassium has many functions, such as nervous system, muscle contraction, body fluid balance and heart health.
The main sources of potassium are vegetables, some whole grains, beans, coarse grains (low carbon is not recommended) and fruits. Suggest a low-carbon diet and get it from these foods.
The official account of WeChat replied to Potassium and was recommended by related articles.
→ω-3 fatty acids
It is a kind of polyunsaturated fat (omega 3: 6: 9), which cannot be synthesized by human body and needs to be ingested from food. But at present, we consume too much omega-6 fatty acids (vegetable oil is rich in Omega-6) and too little omega-3.
Therefore, it is very important to supplement omega-3 fatty acids. The main source of omega-3 is deep-sea fish such as salmon, and the omega-3 fat in grass-fed beef is also relatively high. There are also some sources of omega-3 fatty acids in plants, such as nuts, chia seeds and flaxseed.
Note: ω-3 fatty acids are not resistant to high temperature. If you are afraid of eating raw, try to cook at low temperature. Generally speaking, the omega ratio of 3: 6: 9 is very important.
I know, many people will ask, do you want to make up? I think it depends on your specific situation. If you don't like supplements, you should eat more vegetables at ordinary times. In order to preserve nutrition, try not to overcook meat, and eat vegetables raw if possible. Vegetables, meat and fish are eaten a lot. If you don't have any symptoms, you generally don't need to supplement them. If you feel unwell or abnormal, you can try taking some supplements, such as cramps, insomnia, overeating and so on. Take appropriate supplements, and it is recommended to follow the doctor's advice or know your body very well.
My suggestion is that if you feel unwell, you should supplement the corresponding supplements and see the changes in your body. If you add a little, there will generally be no problem. The side effects of excessive supplementation generally lead to dizziness, diarrhea, constipation and other problems.