First place: VitaminA
Vitamin A is known as the "vitamin for bright eyes and white teeth". Its main function is to promote the growth of skin and mucous membranes, make the skin moist and tender, and make teeth strong; promote the development of adolescents and children, enhance resistance, and reduce the occurrence of infectious diseases. Severe vitamin A deficiency can cause rough skin, night blindness and osteoporosis.
The results of the 2002 National Nutrition Survey showed that more than 80% of residents in my country did not meet the recommended vitamin A intake, and the deficiency was more serious among young children, women of childbearing age and the elderly. Adults need to consume 700 to 800 μg RE (microgram retinol equivalent) of vitamin A every day to meet the body's needs. People who often wear contact lenses, as well as those who work under fluorescent lamps or in front of computers or TVs for a long time, should pay more attention to taking in adequate amounts of vitamin A.
Nutritional advice: Although vitamin A only exists in animal foods, the beta-carotene contained in plant foods can turn into vitamin A in the body. The richest sources of vitamin A are animal liver and egg yolk, especially sheep liver, beef liver and chicken liver. The content of vitamin A per 100 grams is as high as 10,000 to 20,000 μg RE, so it is recommended to eat animal liver once a month. Beta-carotene is rich in sources, and is rich in yellow, orange and dark green vegetables and fruits, such as broccoli, carrots, winter vegetables, cabbage, spinach, celery leaves, pea sprouts, wolfberry, peppers, pumpkins, sweet potatoes , mango, orange, etc. Beta-carotene in fruits is more available than in vegetables. Infants and young children can also consume cod liver oil to supplement vitamin A, and ordinary people can choose vegetable oil fortified with vitamin A. Vitamin A is a fat-soluble vitamin and can be toxic if taken in excess, so supplementation must be done under the guidance of professionals.
Second place: VitaminD
Vitamin D is a "vitamin that strengthens muscles and bones". It can promote the absorption of calcium in the small intestine and normal calcification of human bones. It can prevent and treat rickets and osteomalacia in children, and prevent and treat osteoporosis in adults. It can also prevent chronic diseases such as cancer, cardiovascular disease, diabetes, and psoriasis and enhance human immunity.
The content of 25-OH-D in the blood is the best indicator to evaluate the nutritional status of vitamin D. Through multiple studies, it has been found that most people in my country are generally deficient in vitamin D, especially residents living in the Northeast, North China, Northwest and other regions at high northern latitudes, especially infants and the elderly.
Nutritional advice: The easiest way to supplement vitamin D is to bask in the sun. There is a substance called "7-dehydrocholesterol" in human skin, which can be converted into vitamin D3 (also known as cholecalciferol) under ultraviolet irradiation and used by the human body. As long as you receive enough sunlight on a regular basis (equivalent to the sun at noon in summer, exposing 1/4 of your skin for 15 minutes each time, 3 to 4 times a week), vitamin D3 can be synthesized endogenously without the need for additional dietary supplements. supply. Applying sunscreen, people with darker skin, cloudy weather, air pollution and other conditions will affect the synthesis of vitamin D3. People living in areas above 35° north latitude have almost no vitamin D3 production in their bodies during autumn and winter. They can choose to consume vitamin D2-rich foods such as cod liver oil, dried mushrooms, or milk and calcium supplements with added vitamin D.
Third place: VitaminB2
Vitamin B2, also known as "riboflavin", serves as a coenzyme and participates in energy synthesis and redox reactions in the body. Vitamin B2 deficiency can affect the skin and mucous membranes, causing oral-eye-genital syndrome, which is characterized by redness, scaliness, pain and itching of the skin in the nasolabial folds, external ears, eyelids, male scrotum or female labia majora, etc. It can also manifest as angular stomatitis, glossitis, and seborrheic dermatitis of hair follicles. When vitamin B2 is deficient, vision will also decrease and cataracts may occur. After supplementing vitamin B2, the vision of the elderly can generally be improved.
Adults need 1.2 to 1.4 mg of vitamin B2 every day to maintain good health. The per capita daily intake of vitamin B2 in my country is only 0.8 mg, which is far from the standard.
Nutritional suggestions: There are not many foods rich in vitamin B2 in nature. In comparison, animal offal (liver, kidney, heart), eels, silkworm chrysalis, egg yolks and milk are rich in vitamin B2. Plant foods include almonds and various mushrooms. , alfalfa, wolfberry and some beans and dark vegetables are rich in content. Vitamin B2 is a water-soluble vitamin that cannot be stored in the body and must be taken in adequate amounts every day.