Produced by jingyitong
Reviewer: Deputy Director of Nutrition Department of Beijing Friendship Hospital
Editor: yikoushu, Yilishabai
Let’s think about it first. How long has it been since you ate fruit? How long has it been since I drank milk? How long have you not eaten vegetables?
Now people eat more, but still lack a lot of nutrients, the body has a variety of small symptoms
How to know what nutrients you lack? How to eat tonic? Let’s talk about it today~
Dry eyes and skin: lack of vitamin A
Lack of vitamin A has the greatest impact on the eyes, because it is a part of the photoreceptor pigment in the human retina, which is easy to cause dry eye, conjunctivitis and even night blindness.
Lack of vitamin A can lead to the following symptoms:
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1. Dry and astringent eyes, unable to see clearly in the dark; 2. Excessive keratosis of skin, dryness, desquamation, pruritus, fish scale like lines; 3. Decreased immunity. Which foods can supplement vitamin A? One kind of food rich in vitamin A is “animal liver”, such as pig liver, chicken liver, sheep liver, etc. The other is “vegetables and fruits rich in carotene”, such as carrots, tomatoes, kale, peppers, oranges, etc.
experts remind: it is recommended that the daily intake of vitamin A for adults is about 800 μ g, and the maximum tolerable intake is 3000 μ G. Acne, oral ulcer: lack of vitamin B, we often say vitamin B, is actually a large vitamin family, belongs to water-soluble vitamins, it mainly includes Vitamin B1, B2, B6, B7, B9, B12, niacin, pantothenic acid, etc. The function of vitamin B is to participate in energy metabolism and help the body turn the food into energy. It often loses a lot of vitamin B after eating an unbalanced diet and staying up late. Lack of vitamin B, will appear the following symptoms: 1. Loss of appetite, physical fatigue; 2. Lack of vitamin B1 can appear systemic edema or peripheral neuritis; 3. Lack of vitamin B2 can appear scrotal itching, skin eczema, angular stomatitis, conjunctival congestion; 4 Lack of vitamin B6 can lead to seborrheic dermatitis, accompanied by glossitis, stomatitis, acne or eczema, peripheral nerve dysfunction, etc.; 5. Folic acid deficiency can cause neonatal neural tube defects (such as spina bifida and anencephalia); 6. Lack of vitamin B12 can cause megaloblastic anemia and hyperhomocysteinemia. Which foods can supplement vitamin B? The source of vitamin B is very rich, such as seed skin, animal viscera, lean meat, milk and so on, which are rich in vitamin B, so a high-quality diet every day is very important to supplement vitamin B.
fatigue, gum bleeding: lack of vitamin C, vitamin C is a very familiar nutrient, also known as “ascorbic acid”. Vitamin C has a strong effect on enhancing immunity, protecting teeth and gums, promoting iron absorption and reducing skin melanin darkening. Chronic deficiency (more than 4 months) may lead to septicemia, but now there are many kinds of diet, this situation rarely occurs. Lack of vitamin C, there will be the following symptoms: 1. The early symptoms of vitamin C deficiency will be gum swelling or infectious inflammation; 2. Severe lack of systemic punctate bleeding, giant cell anemia, gingival bleeding. Which foods can supplement vitamin C? Vitamin C is the first choice to supplement vitamin C, and eat more fruits and vegetables. The vitamin C content of common fruits and vegetables is not low. It is recommended that the daily vitamin C intake of adults is about 100 mg, which is roughly equivalent to 2 kiwifruit, 10 strawberries and 1 plate of broccoli. If you can’t eat fruits and vegetables often, you can try vitamin C supplements.
experts remind: only when the food can not meet the needs of vitamins, you can use supplements. Because vitamin C tablets can only supplement vitamin C, fruits and vegetables not only contain vitamin C, but also contain other nutrients, such as vitamin K related to bleeding. Muscle soreness and joint stiffness: lack of vitamin D. vitamin D is a “steroid derivative” necessary for life support, and is the most important regulator of calcium and phosphorus metabolism in the body. Vitamin D is mainly synthesized by sunlight, so it is also called “sunlight vitamin”. Lack of vitamin D, there will be the following symptoms: 1. Muscle pain, joint stiffness; 2. Osteoporosis, prone to fractures. Which foods can supplement vitamin D? Vitamin D can be supplemented by increasing the time of outdoor activities, eating foods rich in vitamin D or fortified foods, and supplementing vitamin D preparations. Deep sea fish, such as tuna, COD, salmon, mushrooms, animal liver, milk and egg yolk are preferred for foods with high vitamin D content.
experts remind: when replenishing vitamin D through the sun, try not to cross the glass, and the time should be controlled at about 20-30 minutes. Vitamin supplement is recommended first. If you can’t have a balanced diet, you can consider supplements. However, if you have obvious physical symptoms, you still need to go to the hospital for examination!
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