3. Tomatoes, oranges, oranges and jujubes
Reference:
Symptoms of vitamin deficiency and food sources
Because people's lack of vitamins has increased, many people don't know much about vitamins, so I specially sent this post to increase people's perceptual knowledge. Because there are many vitamins involved, it is very long, and friends can collect it and look at it later.
Vitamin a deficiency:
Vulnerable groups: preschool children
Clinical manifestations of vitamin A deficiency;
Skin symptoms: dry, peeling and rough skin, followed by papules, which usually occur on the outer side of the upper arm and the extended side of the lower limb, shoulders, buttocks, back and back neck; Due to keratinization of respiratory epithelium, trachea and bronchus are susceptible to infection, and children can also cause bronchopneumonia.
Eye manifestations: It is often manifested as a decline in dark adaptability, that is, when people suddenly enter the darkness from a bright environment, the time for people's eyes to see dark objects is prolonged. In severe cases, people can't see clearly in the dark, and they become night blindness, commonly known as "bird's eye". Severe vitamin A deficiency can also cause dry eye, which is characterized by dry conjunctiva, and children may have conjunctival folds and conjunctival hyperplasia and thickening. Sometimes a triangular, circular or elliptical spot inward of the base is formed on the parallel line between the cornea outside the eyeball and the eyeball, which is grayish white or silvery white and looks like a tiny soap bubble that cannot be wiped off, called "Pitt spot". The luster of conjunctiva and cornea of eyeball decreased, and the secretion of tears decreased or did not secrete tears. More serious can cause corneal ulcer, perforation, and even complete blindness.
Prevention of vitamin A deficiency;
Pay attention to eating foods rich in vitamin A and/or yellow-green vegetables and fruits rich in carotene on weekdays, because carotene can be converted into vitamin A in the body and can also prevent vitamin A deficiency; You can also choose appropriate vitamin A fortified foods.
The main food sources of vitamin A:
Vitamin a in the diet comes from two parts: one part comes directly from retinol provided by animal foods, such as animal liver, egg yolk, cream and other animal viscera; The other part comes from yellow-green vegetables and fruits rich in carotene, such as carrots, rape, peppers, tomatoes, oranges and so on.
Content of vitamin A or carotene in several common foods (mg/ 100g)
Food Name Vitamin A Food Name Carotene
Pig liver 4972 carrot 40 10
Chicken liver 104 14 spinach 2920
Cream 1042 Rapeseed 620
Egg 3 10 broccoli 72 10
Lean meat 44 oranges 1660
* 1 mg vitamin A = 1.0 mg retinol equivalent
1 mg β-carotene = 0. 167 mg retinol equivalent.
Vitamin B 1 deficiency-beriberi;
Vitamin B 1, also known as thiamine, can cause beriberi if eaten for a long time: those who take polished rice as the staple food for a long time and lack other non-staple food supplements; Infantile beriberi usually occurs in infants of 2 to 5 months. Clinical manifestations of beriberi: dry beriberi: loss of appetite, restlessness, general weakness, heavy lower limbs and numbness at the ends of limbs. Muscle aches and tenderness, especially gastrocnemius of the lower leg, muscle weakness of upper and lower limbs, drooping hands and feet, severe muscle atrophy and numbness, weakening or disappearance of knee joint reflex, often showing symmetry. Babies can also cause hoarseness and aphonia. Wet beriberi: characterized by edema, more common in the ankle. In severe cases, the whole lower limb is edema. At the same time, palpitation, shortness of breath and enlargement of the right ventricle after exercise often lead to beriberi (brain type) in infants with heart failure: poor appetite, vomiting, shortness of breath, pale face, accelerated heart rate and even sudden death.
Prevention of beriberi: arrange the diet reasonably, don't eat the staple food too carefully, and pay attention to the supplement of various non-staple foods. At the same time, adopt the correct cooking method-do not add alkali, try not to cook in pressure cooker, so as not to destroy vitamin B 1.
Food sources of vitamin B 1: cereals, beans, nuts, lean pork and animal offal are rich sources of vitamin B 1. Vitamin B 1 Common food content: food name VB 1 content mg/ 100g food name VB 1 content mg/ 100g pork (lean) 0.54 peanut kernel (raw) 0.72 pig liver 0.2/kloc-0.
Vitamin B2 and vitamin B2 deficiency;
Vitamin B2, also known as riboflavin, is the most easily deficient vitamin in the diet of China residents.
Vulnerable groups; People of all ages are prone to various diseases because of lack.
Clinical manifestations:
Keratitis: wet and white corners of the mouth, chapped corners of the mouth, bleeding, erosion and scabbing.
Glossitis: swelling, cracking, pain, atrophy, thick tongue coating, tongue part falling off to form a map.
Lipitis: dry, cracked, swollen, bleeding and ulcer lips.
Ophthalmitis: blurred vision, fear of light, tears, decreased vision, eye fatigue, corneal congestion.
Skin symptoms: seborrheic dermatitis, mostly occurring on both sides of the nose, cheeks, forehead and eyebrows. Male scrotum itching, redness, desquamation, exudation, scabbing and pain. Female pudendal pruritus, inflammation, and increased leucorrhea.
Secondary anemia: a series of manifestations of iron deficiency anemia may occur.
Prevention: arrange your diet reasonably and pay attention to eating more foods rich in riboflavin.
Food sources of vitamin B2:
Animal foods, especially animal viscera such as liver, kidney and heart, as well as eels, eggs and milk are rich in riboflavin. There are more beans and green leafy vegetables in plant foods, and less riboflavin in cereals, general vegetables and fruits.
Vitamin B2 content in some common foods
Food name VB2 content (mg/ 100g) Food name VB2 content (mg/ 100g)
Pig liver 2.08 milk 0. 14
Pork (fat and thin) 0. 16 wheat flour 0.08
Sheep kidney 1.78 rape 0. 1 1
Chicken liver 1. 10 rice 0.05
Egg 0.32 cucumber 0.03
Vitamin B6 and vitamin B6 deficiency:
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin, and serious clinical deficiency is rare.
Susceptible population: Adults and children may get sick due to insufficient intake of vitamin B6.
Clinical manifestations:
Adult vitamin B6 deficiency is characterized by seborrheic dermatitis around eyes, nose and mouth, and then affects the face, forehead, behind ears, scrotum, perineum, neck, forearm and knees. Cleft lip, glossitis and oral inflammation; Impatience, depression, deadpan, lethargy, muscle atrophy, weight loss.
Vitamin B6 deficiency, irritability, muscle twitching and twitching in children; Vomiting, abdominal pain and weight loss. Long-term deficiency of vitamin B6 in infants can also lead to weight loss and hypochromic anemia.
Prevention: usually pay attention to the intake of foods rich in vitamin B6, so as to achieve reasonable nutrition and a balanced diet.
Food sources of vitamin B6:
Vitamin B6 has a wide range of food sources, which are contained in animals and plants, but generally the content is not high. The highest content is white meat (such as chicken and fish); Followed by animal liver, beans and egg yolk; The content of vitamin B6 in fruits and vegetables is also high. The least content is lemon fruit, milk and so on.
Content of vitamin B6 in some common foods (mg/ 100g):
Food name Vitamin B6 content
Tuna 0.90
Bovine liver 0.84
Chicken viscera (fried) 0.62
Bovine kidney (raw) 0.43
Chicken (fried, roasted and fried) 0.4 1
Fried peanuts (salty) 0.40
Vitamin B 12
Vitamin B 12, also known as cobalamin and cyanocobalamin, is relatively rare and can be found in patients with gastrectomy, patients with autoimmune gastric parietal cells, the elderly, atrophic gastritis and so on.
Clinical manifestations of vitamin B 12 deficiency;
1. pernicious anemia: when B 12 is lacking, it will lead to the disorder of red blood cell DNA synthesis and induce megaloblastic anemia.
2. Nervous system damage: vitamin B 12 deficiency can cause punctate and diffuse demyelination of nerves, and there are nervous system symptoms such as depression, memory loss and limb tremor.
3. Causing hyperhomocysteinemia, thereby increasing the risk of cardiovascular diseases and causing damage to the nervous system.
Prevention of deficiency: reasonable nutrition, balanced diet, and usually pay attention to the intake of appropriate foods rich in vitamin B 12.
Main food sources of vitamin B 12:
Vitamin B 12 in diet comes from biological food, and the main food sources are meat, animal offal, fish, poultry, shellfish and eggs, with less content in milk and dairy products. Plant food basically does not contain vitamin B 12.
Vitamin B 12 content in some common foods;
Food name B 12 content mg/ 100g food name B 12 content mg/ 100g.
Beef 1.8 eggs 1.55
Mutton 2. 15 yolk 3.8
Pork 3.0 duck egg 5.4
Pig liver 26.0 raw clam meat 19. 1
Braised chicken liver 49.0 dried cuttlefish 1.8
Vitamin c and scurvy;
Vitamin C, also known as ascorbic acid, will lead to scurvy if the human body does not take enough vitamin C..
Susceptible population: people of all ages can get sick due to insufficient intake. Children's scurvy is common in infants under 2 years old.
Clinical manifestations of scurvy:
Loss of appetite, fatigue, mental irritability; Gum pain, redness and bleeding, severe gum ulceration, loose teeth, and even falling off; Dry skin, skin spots, spots, and even a large area of subcutaneous bruising; Subperiosteal hemorrhage of lower limbs, swelling and pain of legs; Children's legs are abduction, and their calves are bent into the shape of frog legs. Ocular conjunctival hemorrhage and orbital subperiosteal hemorrhage can cause exophthalmos; Subperiosteal bleeding, easy to fracture, bone atrophy; Anemia such as pallor and shortness of breath; Low immune function, easy to suffer from various infectious diseases.
Prevent vitamin c deficiency;
Arrange the diet reasonably, and often eat fresh vegetables and fruits, but pay attention to the correct processing and cooking methods when eating vegetables-stir-fry more and cook less, without adding alkali, and minimize the loss of vitamin C.
Food sources of vitamin c:
Mainly from fresh vegetables and fruits, such as peppers, spinach, tomatoes, oranges, oranges, jujubes and so on. Animal food contains only a small amount of vitamin C in the liver and kidneys.
Vitamin C content in some common foods (mg/ 100g):
VC content in food names
Chinese cabbage 28 ~ 47 orange 33
Persimmon pepper 72 apple 1 ~ 6
Spinach 32 orange 1 1 ~ 33
Rape 36 Banana 8
Guo Hong 53 milk 1
Vitamin D deficiency-rickets in children and osteomalacia in adults;
Vulnerable groups: children's rickets is common in children under 3 years old, especially in children under 1 year old; Adult osteomalacia is more common in pregnant women, nursing mothers and the elderly.
Clinical manifestations of vitamin D deficiency;
The manifestations of rickets in children: children often have symptoms such as hyperhidrosis, easy shock, large fontanel, late teething, and bald pillow. The child has been ill for more than 3 months and has a ping-pong head, that is, there is a ping-pong feeling under both pillows; The joints of ribs and cartilage on both sides of the chest protrude into "rib beads"; Lower rib eversion; The chest protrudes forward into a "chicken breast"; The spine is kyphosis into a hunchback; The knees of both lower limbs bend outward into an "O" shaped leg or inward into an "X" shaped leg; Wrists and ankles protrude into "bracelets" or "anklets"; Abdominal muscle weakness, bloating. Children's growth and development are slow, their immunity is low, they are prone to pneumonia, diarrhea and other diseases, and their mortality rate is high and they are prone to fractures.
The manifestations of adult osteomalacia: good pain and bad pain when the back and legs are not positioned, usually aggravated when they are active; Limb cramps, osteoporosis, deformation, easy to fracture.
Prevention of vitamin D deficiency;
Appropriate outdoor activities (at least 2 hours a day); Consciously supplement foods rich in vitamin D; Or choose an appropriate vitamin D fortified food; Or under the guidance of a doctor, supplement an appropriate amount of vitamin D preparation.
The main source of vitamin d:
Outdoor activities, as long as the human body receives enough sunlight, the body can synthesize enough vitamin D; Except fortified foods, the content of vitamin D in natural foods is usually very low. Animal foods are the main sources of natural vitamin D in non-fortified foods, such as marine fish and high-fat fish eggs, animal liver, egg yolk, cream and cheese, while lean meat, milk and nuts contain trace amounts of vitamin D, while vegetables, grains, their products and fruits contain little or no vitamin D activity.
Common foods rich in vitamin D (international unit/100g)
Food Name Vitamin D Content Food Name Vitamin D Content
Canned salmon and red trout 500 cream (fat content 3 1.3%) 50
Canned tuna (soaked in oil) 232 eggs (fried, boiled and poached) 49
Stewed chicken liver 67 roasted sheep liver 23
Vitamin e and vitamin e deficiency:
Vitamin E is widely found in food and can be stored in almost all organs and tissues in the body. It will be stored in the body for a long time and generally will not cause deficiency.
Vulnerable people: vitamin E deficiency is rare. Fat malabsorption (oral inflammatory diarrhea, pancreatic lesions), newborn babies (especially premature infants) and excessive intake of polyunsaturated fatty acids may all cause vitamin E deficiency.
Clinical manifestations:
Vitamin E deficiency is mainly manifested as low nervous system function and central and peripheral nervous system symptoms. Vitamin e deficiency may also lead to low immunity in some elderly people. Lack of vitamin E in newborns (especially premature infants) will cause hemolytic anemia in newborns.
Prevention of vitamin e deficiency;
Usually pay attention to the intake of foods rich in vitamin E, so as to achieve reasonable nutrition and a balanced diet.
The main food sources of vitamin e:
Vitamin E mainly exists in various oilseeds and vegetable oils. Some cereals, nuts and green leafy vegetables also contain a certain amount of vitamin E, and the content is less in meat, milk, eggs and cod liver oil.
Vitamin E content of several common foods (mg/ 100g)
Food Name Total Vitamin E Food Name Total Vitamin E
Soybean oil 93.08 sesame oil 68.53
Peanut oil 42.06 Xiaomi 3.63
Sunflower seed oil 54.60 corn flour (yellow) 3.80
Cottonseed oil 86.45 spinach 1.74
Salad oil 24.0 1 pork (lean) 0.34
Nicotinic acid and boils;
Nicotinic acid, also known as nicotinic acid and anti-furuncle factor, can cause furuncle and swelling if lacking.
Susceptible population: it mainly appears in people who take corn or sorghum as their staple food.
Clinical manifestations of boils;
The initial manifestations are weight loss, loss of appetite, insomnia, headache and memory loss. And then symptoms of skin, gastrointestinal tract and nervous system appear.
The skin symptoms are symmetrical dermatitis, which is distributed on the face, neck, back of hand, forearm, instep, calf, shoulder and back skin, knee and elbow, scrotum, labia minora, anus and other parts of the body that are exposed to friction. Dermatitis initially manifested as burns, redness, blisters, ulcers and so on. Subsequently, the skin becomes reddish brown, the epidermis is rough, desquamation, hyperkeratosis and scaly changes.
Gastrointestinal symptoms are mainly loss of appetite, impaired digestive function, nausea, vomiting, abdominal pain, diarrhea or constipation (or both appear alternately). Inflammation of the tongue and mouth, smooth tongue, exfoliation of epithelium, red like bayberry tongue, accompanied by pain and edema. Sometimes the taste bud epithelium falls off, and the surface around the ulcer is dark purple and patterned.
Symptoms of the nervous system include insanity, unconsciousness and even dementia.
Prevention of furuncle;
Reasonable distribution of diet, appropriate selection of some foods rich in nicotinic acid and/or tryptophan (tryptophan can be converted into nicotinic acid in the body), improve nutritional status. You can also add 0.6% sodium bicarbonate or 10% soybean to adjust or supplement nicotinic acid in cooking with corn as the staple food.
The main food source of nicotinic acid:
Animal food, especially animal offal, is rich in nicotinic acid; Vegetables are also a good source of nicotinic acid; There are also many grains, but the utilization rate is limited due to the influence of processing.
Content of nicotinic acid in some common foods (mg/ 100g)
Food name nicotinic acid tryptophan nicotinic acid equivalent /mgNE food name nicotinic acid tryptophan nicotinic acid equivalent /mgNE
Pig liver 16.2 262 20.6 soybean 2. 1.472 10
Pork (lean) 4.2 97 5.8 Chinese cabbage1.311.5
Rice 2.5 145 4.9 spinach 0.6 40 1.3
Wheat flour 2.5 135 4.8 eggs 0.8 222 4.5
Corn (yellow) 2.5 78 3.8 Milk 0.2 38 0.8
Folic acid deficiency:
Folic acid is a B vitamin, which mainly exists in vegetables. Adult deficiency is rare, but it happens to pregnant women.
Clinical manifestations of folic acid deficiency:
1. Megaloblastic anemia: When folic acid is deficient, the rate of red blood cell division and proliferation in bone marrow slows down, and the cell volume increases, resulting in a decrease in hemoglobin synthesis, which is manifested as megaloblastic anemia.
2. Lack of folic acid in pregnant women will increase the incidence of preeclampsia and placental abruption. Pregnant women with megaloblastic anemia are prone to intrauterine growth retardation, premature delivery and low birth weight of newborns. Lack of folic acid in early pregnancy can also easily cause fetal neural tube defects (such as spina bifida and anencephaly).
3. Causing hyperhomocysteinemia, thereby increasing the risk of cardiovascular disease.
Prevention of folic acid deficiency:
Reasonable nutrition, balanced diet, usually pay attention to the intake of appropriate folic acid-rich food.
The main food source of folic acid:
Folic acid is widely found in various animal and plant foods. Foods rich in folic acid include animal liver, kidney, eggs, beans, yeast, green leafy vegetables, fruits, nuts and so on.
Folic acid content of some common foods (mg/ 100g):
Food name content B 12 food name content B 12
Pig liver 236.4 soybean 38 1.2
Pig kidney 49.6 spinach 347.0
Lean pork 3.0 rape 148
Chicken liver 80.0 tomato 132. 1
Eggs 75.0 peanuts 104.9
It should be noted that I only listed prevention, not treatment. I hope that if friends have positive symptoms, it is best to treat them under the guidance of a doctor, because vitamins A, D, E, K and so on. If you take too much, it may lead to poisoning.
Hope to adopt.