There are two essential vitamins in the human body. Fat-soluble vitamins A, D, E and K are stored in liver and fat. The other is water-soluble, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, vitamin C, folic acid, pantothenic acid and biotin.
Water-soluble vitamins will not accumulate in the body, and the excess will be excreted through urine or sweat, which is usually metabolized in 4-6 hours. Vitamin B participates in the metabolism of sugar, protein and fat, which is related to the development of fetal neural tube. Without it, you will get acne and indigestion. You should pay attention to taking enough vitamins to ensure your daily needs. We can get B vitamins by eating lean meat, eggs, animal liver, milk, bean products, carrots, fish and so on. Vitamin C can improve anti-infection ability, participate in detoxification and anti-allergy, and also participate in the synthesis of amino acids and neurotransmitters. Foods rich in vitamin C include broccoli, tomatoes, kiwis and oranges. Bad living habits, such as smoking and drinking, will weaken the intake of vitamin C, and methods such as cutting vegetables, washing vegetables and cooking will also lead to the loss of vitamins. Therefore, if you have bad living habits, you should increase your intake or avoid overheating to reduce the loss of vitamin C.
The consumption of water-soluble vitamins is relatively safe. However, if the food types are relatively single and cannot be eaten normally, artificial nutrition can be supplemented. Vitamin A participates in the synthesis of immunoglobulin, which can prevent cardiovascular diseases and tumors. Therefore, the lack of vitamin A will lead to low immunity, memory loss, night blindness, dry eye and so on. The daily demand for vitamin A is very low, about 0.8 mg per day, and it can be satisfied by eating 0.85 lemons, 0.5 carrots or/kloc-0 asparagus. Therefore, normal diet, intake of animal liver, eggs, cod liver oil, mango, pepper, carrots, sweet potatoes and so on can meet the needs of the human body. Excessive supplementation will lead to the accumulation of vitamin A in the body, causing headache, nausea, hair loss, dry skin and so on. At present, the recommended health care product on the market is eating cod liver oil, which can be supplemented appropriately for people who are vegetarian for a long time and have poor fat absorption, people who use computers for a long time, and people who are old and weak and have poor absorption function. When supplementing vitamin A in vitro, it is recommended to take it at night, because light is easy to be destroyed, and attention should be paid to following the principle of appropriate amount to facilitate the release of vitamin A from fat.