First of all, I want to introduce a nutrition term-essential, which means that a certain nutrient cannot be synthesized in our body, or the amount of synthesis is too small to meet the needs of the body and must be supplied from food.

Vitamin is a trace organic substance that people and animals must obtain from food in order to maintain normal physiological functions, and it plays an important role in the process of human growth, metabolism and development.

Vitamins neither participate in the formation of human cells nor provide energy for the human body. There are dozens of species found at present, among which 13 are essential vitamins for human body.

Naming and classification of vitamins

Fat-soluble vitamins:

Including vitamins A, D, E and K, they often exist with lipids in food, and the absorption process needs the participation of fats. If ingested too much, it will cause poisoning; If the intake is insufficient, the corresponding symptoms of deficiency appear slowly; Urine load test can not be used to evaluate nutritional status.

1 vitamin A. Its physiological function is to maintain the vision of the eyes in the dark; Maintain the normal structure of epithelial tissue; Promote growth and development. Vitamin A deficiency can lead to dry eye, night blindness, epithelial hyperplasia and keratinization.

2 vitamin D. Its physiological function is to promote the absorption of calcium and phosphorus in food; Promote the growth and development of bones. Vitamin D deficiency can make children prone to rickets and adults suffer from osteomalacia.

3 Vitamin E. Its physiological function is to maintain normal reproductive function and prevent muscle atrophy. Lack of vitamin e is less likely.

Vitamin K. Its physiological function is to promote the synthesis of thrombin in the liver. Lack of vitamin K, bleeding is not easy to stop bleeding and blood is not easy to coagulate.

Water-soluble vitamins:

Include vitamin B and vitamin C, which are stored in small amounts in the body, and their prototypes or metabolites can be excreted through urine. Generally, there is no toxicity, and only a very large amount of intake will lead to toxic reaction; If the intake is too small, the symptoms of deficiency will appear faster.

① Vitamin B 1 (thiamine). Its physiological function can promote the oxidation of sugar in the body and stimulate appetite. Lack of vitamin B 1 can easily lead to polyneuritis, beriberi and gastrointestinal dysfunction.

② Vitamin B2 (riboflavin). Its physiological function is a component of the auxiliary group of collagenase, which plays the role of hydrogen transfer in the process of biological oxidation. Lack of vitamin B2, prone to angular stomatitis, glossitis, keratitis, bursitis.

③ Vitamin B3 (nicotinic acid and nicotinamide). Its physiological function is a component of coenzyme ⅰ and ⅱ, which is necessary for intracellular respiration. Lack of vitamin B3 can lead to boils, dermatitis, diarrhea and neuritis.

④ Calcium pantothenate (pantothenic acid). Its physiological function is a component that forms coenzyme A, and it has not been found lacking at present.

⑤ Vitamin B6. Its physiological function is the coenzyme component of amino acid transaminase and decarboxylase. No deficiency was found, which can be used to stop vomiting.

6 vitamin B7. Studies have shown that the role of vitamin B7 also includes helping diabetic patients control their blood sugar levels and preventing nerve damage caused by diseases.

⑦ Vitamin B9 (folic acid). Its physiological function is related to the maturity of red ball. Lack of vitamin folic acid can lead to megaloblastic anemia.

8 vitamin B 12. Its physiological function is related to the maturity of red ball. Lack of vitamin B 12 will lead to megaloblastic anemia and pernicious anemia.

Pet-name ruby choline. The main function of choline is to help transmit nerve impulses, deal with learning, memory and sleep processes, and help form intercellular membranes.

Attending vitamin C, also known as ascorbic acid. Its physiological function is to participate in the formation of intercellular substances and cell metabolism. Lack of vitamin C can lead to gingival bleeding, subcutaneous bleeding and scurvy in severe cases.

Vitamin supplements need to be supplemented.

People who need to be supplemented

People in a specific physiological period, such as:

1 For women in pregnancy and early pregnancy, folic acid supplementation is recommended;

Newborns, who are in the rapid stage of growth and development, often lack vitamin D intake;

It is recommended that most elderly people supplement vitamin D and calcium.

People with certain diseases, such as:

1 People suffering from malaria for a long time need folic acid supplement (vitamin B9);

2 vitamin k should be supplemented in patients with severe liver disease;

3 people with liver and renal insufficiency should supplement vitamin C;

4 people with dyslipidemia generally lack vitamin A, so they must go to the hospital for diagnosis and listen to the doctor's words to supplement;

5 long-term use of broad-spectrum antibiotics should be supplemented with vitamin K;

Patients who take isoniazid for a long time should be supplemented with vitamin B6.

Others, such as:

1 vegetarians are easy to lack vitamin d and vitamin B 12 because they don't eat meat, so they need extra supplements.

2 people who love to eat meat and rarely eat vegetables and fruits should supplement vitamin C, because vitamin C is basically in vegetables and fruits;

People who smoke and smoke secondhand smoke need vitamin C.

What should I pay attention to when taking vitamins?

1 It is best to take it after meals.

For water-soluble vitamins (such as folic acid, vitamins B and C), they are mainly absorbed in human small intestine. If taken before meals, it will soon enter the small intestine through the stomach. However, the concentration in blood increases rapidly, which makes it unable to be fully absorbed and utilized by human body, and some vitamins are excreted through urine; If you take it after meals, because there are other foods, the speed of passing through the gastrointestinal tract will become slow, which can be slowly absorbed by the human body and has a higher absorption and utilization rate.

Fat-soluble vitamins (such as vitamins A, D, E and K) must be dissolved in fatty foods before they can be absorbed. If taken on an empty stomach, it cannot be dissolved or absorbed.

2 Avoid drug interactions

☆ Vitamin C should not be used with vitamin B 12. Vitamin C will destroy vitamin B 12 and increase the absorption of iron.

Do not take folic acid when taking enzyme drugs such as phenobarbital, phenytoin sodium and aspirin. Otherwise it will promote the excretion of folic acid, which is not conducive to absorption.

☆ Vitamin B6 will reduce the therapeutic effect of levodopa.

☆ Taking vitamin C and vitamin B 1 together with aminophylline and oral contraceptives will reduce the efficacy.

(The content of the picture is organized from the Internet, and the copyright belongs to the original author. )