1, which maintains normal vision, is the main component of rhodopsin.
2. Maintain normal epithelial tissue and protect body organs: hair, nasolacrimal duct, hair follicle, etc.
3. Enhance the immunity of the respiratory system
4. Enhance the absorption function of the stomach.
5, improve the urinary system
6. Reduce infertility
Symptoms of vitamin a deficiency:
Eyes: night blindness, dry eye, keratomalacia;
Skin: Keratinization of hair follicles and dry skin.
2. Vitamin B: Vitamin B is a water-soluble vitamin, that is, a vitamin that can be dissolved in water. It should not be stored in the body, and it is easy to be destroyed by external forces such as water, light, heat and oxygen. Vitamin B helps protein to metabolize in the brain, which has a remarkable effect on maintaining memory, and is especially valued by students and office workers. There are mainly the following nine kinds:
1, vitamin B 1 (thiamine): vitamin B 1 maintains the normal functions of the heart, nerves and digestive system.
Function: Strengthen the nervous system, ensure the normal activity of the heart, prevent acid constitution, ensure the normal function of the brain, prevent mental fatigue and burnout, prevent polyneuritis and acute hemorrhagic poliomyelitis, prevent heart disease, ensure normal thermal energy metabolism and promote sugar metabolism. Sugar is the main nutrient of nerve, which promotes development and prevents neuritis.
Lack: if lacking, it will affect nerve conduction, leading to neuralgia, low brain function, depression, confusion, lethargy, numbness of hands and feet, gastrointestinal discomfort and brain degeneration; Lack can also lead to beriberi.
The main food sources are brown rice, wheat bran, millet, beans, mung beans, peanuts, milk and poultry, but the content of polished rice or polished white flour is less.
2. Vitamin B2 (riboflavin)
Vitamin B2: It is closely related to growth and development, skin, mucous membrane, eyes and metabolism.
Function: it can prevent arteriosclerosis and improve brain memory function; Maintain eye vision and prevent cataracts; Antioxidant has a certain effect on preventing diabetes; Burning fat is converted into energy, which is helpful for fitness; Detoxification, decomposing additives in food into harmless substances, and maintaining the health of oral cavity and digestive tract mucosa.
Lack: If it is lacking, it will cause eye fatigue, mouth crack, ulcer, oral mucosal inflammation and so on. It is easy to cause liver and kidney dysfunction, fat accumulation and obesity. Obesity is a hotbed of low metabolic function, which will lead to many adult diseases.
The main food sources: pig liver, chicken liver, lean meat, egg yolk, yeast, soybean, millet and rice bran, spinach and green leafy vegetables.
3. Vitamin B3 (nicotinic acid)
Vitamin B3 can keep the digestive system healthy and develop well.
Function: Maintain skin and digestive tract health, promote blood circulation, and help the nervous system to work normally. It is the main component of coenzyme in body tissues.
Deficiencies: fatigue, headache, vomiting, diarrhea, muscle pain and rough skin.
Main food sources: liver, kidney, eggs, chicken and duck meat, peanuts and green leafy vegetables.
4. Calcium pantothenate (pantothenic acid): an essential substance for mental stability and development as well as skin and brain.
Function: make antibodies, enhance immunity, and assist sugar, fat and protein to produce human energy.
Deficiency: aphtha, memory loss, insomnia, diarrhea, fatigue, hypoglycemia, etc.
Main food sources: liver, lean meat, milk, soybean, yeast and rice bran.
5, vitamin B6
Function: keep the body and mental system working normally, keep the dynamic balance of potassium and sodium in the body, and make red blood cells. It is a coenzyme that acts on amino acids.
Deficiencies: anemia, headache, vomiting, spasm, acne, angular stomatitis, glossitis, etc.
Main food sources: liver, eggs, lean meat, bananas, nuts, green leafy vegetables and brown rice.
6. Vitamin B9 (folic acid)
Function: Take charge of blood system, promote cell development, produce red blood cells and white blood cells, enhance immunity and maintain hair health. This is extremely important for the growth of fetal and infant nerve cells. Women who are preparing for pregnancy should pay special attention to folic acid supplementation.
Deficiency: tongue swelling, anemia, dyspepsia, fatigue, gray hair, and memory loss. When folic acid is insufficient, it will bring fetal malformations, such as abnormal brain development and spinal column density, which should be supplemented at ordinary times, but not after pregnancy; Pregnant women and lactating mothers should increase their intake.
Main food sources: liver, kidney and eggs, such as pork liver, chicken, beef and mutton, mushrooms, spinach, tomatoes, carrots, vegetables, Chinese cabbage, soybeans, oranges, bananas, grapes, pears, walnuts and chestnuts.
7. Vitamin B 12 (cobalamin)
Function: prevent anemia, make red blood cells, and prevent nerve damage.
Lack: fatigue, mental depression, memory loss, pernicious anemia.
Main food sources: liver, kidney, meat, eggs, fish and milk.
Third, the main physiological functions of vitamin C.
1, maintaining the normal metabolism of cells and protecting the activity of enzymes.
2. Promote the metabolism of tyrosine and tryptophan in amino acids, so that protein cells can get together firmly. Extend the life of the body.
3. Improve the absorption of iron and calcium and the utilization rate of folic acid.
4. Improve the metabolism of fat and lipids, especially cholesterol, and prevent cardiovascular diseases.
5. Promote the growth of teeth and bones and prevent gum bleeding.
6, enhance the body's anti-stress ability and immunity to the external environment, can weaken the role of many substances that can cause allergies.
7. Promote the biosynthesis of collagen, which is conducive to faster healing of tissue wounds and accelerated postoperative recovery.
8. Enhance the efficacy of drugs for the treatment of urinary tract infections.
9. Prevent scurvy.
10, which is helpful to prevent the formation of nitrosamines (carcinogens) and has anti-cancer effect.
1 1. Scientific experiments show that a large amount of vitamin C(500 mg to 1000 mg) can effectively help synthesize antibodies, activate white blood cells, and comprehensively enhance the human body's resistance to colds.
Four. Calcified alcohol
Activation of vitamin D in vivo and its relationship with calcium metabolism regulation As one of the most important regulators of calcium and phosphorus metabolism, vitamin D is necessary to maintain normal blood calcium and phosphorus levels, normal bone mineralization, normal tooth and bone development, muscle contraction, nerve conduction and cell function in vivo. In northern China, some children's skeletal deformities, such as "O" and "X" legs, are rickets caused by vitamin D deficiency.
Vitamin D also has immunomodulatory function, which can change the body's response to infection. Now people have successfully used the role of vitamin D in cell differentiation and immune regulation to treat psoriasis and other skin diseases. Vitamin D can be synthesized in the skin, so strictly speaking, vitamin D is not a vitamin.