There are many kinds of vitamins and their effects are different. I like vitamins and vitamins because it gives us different feelings.
What is Vitamin A: Vitamin A is an essential factor for promoting growth and health. It is an important nutrient for maintaining normal vision, helps healthy growth of cell tissues in the body, increases resistance to infectious diseases, and promotes normal growth of teeth and bones. In addition, it can prevent encephalitis, sinusitis, pneumonia, gray hair, whiteheads, and dry skin.
Since vitamin A is a fat-soluble substance, be careful to avoid overdose. The main sources of vitamin A are liver, egg yolk, milk, cod liver oil, green vegetables and fruits, such as cabbage, carrot, spinach, tomato, sweet potato, papaya, mango and so on.
Recommended Daily Dosage: It is recommended that adult males consume about 5,000 IU (International Units) per day, compared with 4,000 IU for adult women.
Ingestion and problems: The lack of adequate vitamin A can cause night blindness, dry epithelial tissue, keratinization, dry eye, reduced immune capacity, nervousness, neurasthenia, abnormal bone growth, and damaged teeth and gums. However, ingesting vitamin A can cause headaches, hair loss, and bone abnormalities.
Foods rich in vitamin A contain vitamin A
Meat beef liver 3 oz 45,000 IU
Fruit and vegetables, half a cup of sweet potato 14,000IU
10,125 IU of carrot
Spinach half cup 1,875 IU
Dairy products eggs 475IU
375 IU of milk
Vitamin B1
What is Vitamin B1: Vitamin B1 is a water-soluble vitamin that has the effect of preventing and treating neuritis and beriberi. It can promote gastrointestinal motility and secretion of digestive juices, increase appetite and promote growth. Vitamin B1 is found primarily in whole grains, germs, yeast, liver, lean meat, beans, egg yolk, and vegetables.
Daily doses recommended: Adult males intake of 1.1 to 1.7 mg daily and females 0.8 to 1.3 mg daily.
Inadequate intake and deficiency of vitamin B1 can cause nerve tissue damage (neuritis, beriberi), heart, muscle tissue damage, loss of appetite, indigestion, constipation, growth retardation, and the like.
Foods rich in vitamin B1 include egg yolks, fish, entrails, peanuts, pork, soybeans, whole grains, broccoli, and raisins.
Vitamin C
What is Vitamin C: Vitamin C is an essential antioxidant for tissue growth and repair of healthy gums. It has many functions such as promoting blood circulation, eliminating fatigue, improving white blood cell function, increasing immune system immunity, preventing scurvy, and fractures. Vitamin C can lower cholesterol and hypertension and prevent arteriosclerosis; Most fruits and vegetables are rich in vitamin C, such as grapefruit, strawberry, citrus, green leafy vegetables, and tomatoes. In addition, corn, potatoes, etc. also contain a lot of vitamin C.
Recommended Daily Intake: Adults consume 60 mg daily.
Insufficient intake of vitamin C and deficiency of vitamin C can cause scurvy, osteoporosis, and slow wound healing. Excessive intake can cause nausea and cramps.
Foods rich in Vitamin C Content Fruits and vegetables Papaya 187 mg
Fresh orange juice 3/4 cup 93 mg
A 70 mg orange
Raisin juice 3/4 cup 71 mg
Grapefruit half 47 mg watermelon piece 46 mg
Green pepper half cup 66 mg Straw half cup 42 mg
A potato 26 mg
Broccoli Cup with 22 mg
Vitamin E: What is vitamin E?
Vitamin E is an antioxidant that prevents cancer and cardiovascular diseases. It helps to improve blood circulation, repair tissue, and symptoms of menstruation. It also has a role in reducing wound scars, lowering blood pressure, preventing cell oxidation, and delaying aging. Vitamin E is found primarily in vegetable oils, whole grains, germs, egg yolks, dark green leafy vegetables and nuts.
Recommended Daily Intake Age Component
1 to 3 years old 6 mg
4 to 11 years old 7 mg
11 to 51 years old (male) 10 mg
11 to 51 years old (female) 8 mg intake and illness: The lack of adequate vitamin E can cause hemolytic anemia, and excessive intake can affect the absorption of vitamin K; however, patients with diabetes, rheumatic heart disease, or hyperthyroidism are Not excessive intake.
Foods rich in vitamin E content 3 tons of fish canned salmon 1.2 mg
Canned Tuna 3oz 1.4 mg
Lobster 3oz 0.9 mg
Nuts Peanut butter 1 teaspoon 1.6 mg Almond 1 oz 1.6 mg Seasoning Sunflower oil 2 teaspoons 7 mg Italian salad dressing 1.6 mg
One teaspoon of olive oil 0.6 mg