Vitamins, as nutrients, are the regulatory substances of human body and play an important role in human metabolism. The demand for vitamins is very small, often measured in milligrams, but because the human body can't synthesize it by itself or the amount of synthesis is insufficient, it must be supplied by food.

Vitamins are divided into two categories: one is fat-soluble vitamins, which consist of vitamin A, vitamin D, vitamin E and vitamin K; The other is water-soluble vitamin, which consists of vitamin C and vitamin B. Fat-soluble vitamin can be dissolved in fat and fat solvent, and if it is excessive, it is stored in lipid tissue in the body. Only a small amount of fat-soluble vitamins are excreted with bile, so the body does not need to take it through meals every day. In addition, there are precursors of fat-soluble vitamins in food, such as food and carotene (vitamin A) as precursors of vitamin A, so fat-soluble vitamin deficiency is rare.

Water-soluble vitamins are soluble in water, and the excess water-soluble vitamins ingested with diet are rarely stored in the body, and most of them are excreted with urine, so the water-soluble vitamins needed by the human body must be provided through diet every day. The symptoms of water-soluble vitamin deficiency develop rapidly, and water-soluble vitamin deficiency often occurs in daily life.

Functions and types of vitamins

1, vitamin a, bright eyes and white teeth

Can maintain the normal growth of bones and teeth, and has a nutritional effect on eyes.

Function: Enhance body resistance and promote tooth and skin health. Keep the mucosa moist and intact. Keeping the body at peace helps to regulate thyroid function.

Foods with high content: spinach, carrots, apricots, red peppers, egg yolks, cod liver oil, tomatoes, pumpkins, ribs and animal livers.

Diseases caused by lack of time: night blindness.

2, refresh the vitamin B family:

Can promote the transformation of sugar, fat, etc.

Vitamin B 1 (thiamine)

Function: Promote digestion and metabolism of body cells. Promote glucose metabolism and relieve constipation. Maintain the peace of the nervous system.

Foods with high content: cereal germ, buckwheat, peanuts, sticks, green leafy vegetables, egg yolk, fish eggs, fresh pineapples, animal kidneys and livers. Bean yeast.

Diseases caused by insufficient time: edema, beriberi, polyneuritis, abortion, premature delivery.

Vitamin B2 (riboflavin)

Function: promoting development, promoting milk secretion, benefiting liver function, relieving itching and anti-anxiety.

Foods with high content: beer yeast, egg yolk, cheese, milk, fresh vegetables, livestock, mushrooms, bean products, ribs and animal liver.

Diseases caused by deficiency: fetal development? Okay？ Lip? Inflammation and dermatitis.

Vitamin B 12

Function: It plays an important role in the formation of nucleic acid. Helping liver can promote hematopoiesis.

Foods with high content: dairy products, fish, animal offal, seaweed, malt, sausage, beef, pork, beer, yeast, yeast extract, ribs.

Diseases caused by deficiency: pernicious anemia.

3, whitening anti-wrinkle vitamin C (ascorbic acid):

Has the effects of preventing black spots and freckles and preventing wrinkle formation.

Function: It improves the body's anti-infection ability, is a natural antibiotic, helps iron absorption to be related to blood regeneration and coagulation, and endows the body with cell vitality.

Foods with high content: citrus fruits, fresh vegetables, strawberries, watermelons, onions, garlic, green tea, red and green peppers, and black seedless raisins.

Diseases caused by deficiency: fetal development? Good. Bleeding from childbirth, bleeding from teeth.

4. vitamin d;

It can strengthen bones and teeth.

Function: It is necessary for human body to absorb calcium and phosphorus. Normal nervous system function and tooth formation are necessary for bone growth. Breastfeeding is particularly important.

Foods with high content: cod liver oil, butter, milk, mushrooms, dried fish, egg yolk, beef liver and chicken.

Diseases caused by deficiency: rickets, rickets, weakened resistance.

5, eternal youth vitamin E:

The effect is to start from the inside, directly help the skin to fight against free radicals, ultraviolet rays and pollutants, prevent the skin from aging, and make the skin moist and elastic. A study in Canada shows that women who take vitamin E have richer and more elastic breast tissues.

Function: Enhance reproductive function. Promote fetal development and keep blood flow unobstructed. Promote tissue oxygenation.

Foods with high content: malt, butter, eggs, lettuce, rape, peanuts, cereals, milk, spinach, soybeans, pumpkins, sesame seeds, brown sugar and corn.

Diseases caused by lack of time: abortion, premature delivery.

6, white and red vitamin K:

Can maintain normal blood function.

Function: Keep blood coagulation. Fetal coagulation system is especially needed in the third trimester of pregnancy.

Foods with high content: beer yeast, dark green vegetables, soybean sunflower oil, red algae, brown sugar, Chinese cabbage, laver and ribs.

Diseases caused by lack of time: neonatal depression.

7. Lactation factors

Function: Promote milk secretion.

Foods with high content: ribs, milk, yeast.

(2) Related trace elements

The so-called trace elements, in environmental geochemistry, refer to more than 60 kinds of elements accounting for only 0.0 1% of the earth's composition, and their contents are generally 1× 10-8 ~

It is between 1× 10-88. In the medical field, from the perspective of human body structure, trace elements account for less than one tenth of the total weight of human body.

The content of trace elements in human body is very small, and the total amount is less than five ten thousandths of body weight. Such as iron, zinc, copper, manganese, chromium, selenium, vanadium and iodine. With the progress of science,

People's understanding is constantly expanding, and the number of these trace elements will also increase.

The main functions of trace elements in human body are:

1? It carries unchangeable elements and brings a lot of elements to various organizations.

2? Act as the active center of various enzymes in organisms and promote metabolism. Enzymes are important catalysts for many chemical reactions and many micro-chemical reactions in organisms.

Elements are components or activators of enzymes. For example, zinc is related to the activity or structure of more than 200 enzymes.

3? Participate in the role of various hormones in the body. For example, zinc can promote the function of sex hormones, and chromium can promote the function of islets.

Iron: The content of iron in human body is about 4-5g. The role of iron in human body is mainly to participate in the formation of hemoglobin and promote hematopoiesis. In hemoglobin,

The content is about 72%. Spinach, lean meat, egg yolk and animal liver have high iron content.

Copper: Normal adults contain copper 100-200mg. Its main function is to participate in the hematopoietic process; Enhance disease resistance; Participate in the formation of pigment.

Copper is high in liver, kidney, fish, shrimp and clam of animals. Fruit juice and brown sugar also have a certain content.

Zinc: It plays an important role in many physiological functions of human body. Participate in the synthesis of various enzymes; Accelerate growth and development; Enhance the regeneration ability of traumatic tissue; Enhanced migration

Resistance; Promote sexual function. The zinc content in fish, meat, animal liver and kidney is high.

Fluorine: It is a normal component of bones and teeth. Can prevent dental caries and osteoporosis in the elderly. Foods with high fluorine content include cereals (wheat and rye flour).

Fruit, tea, meat, vegetables, tomatoes, potatoes, carp, beef, etc.

Selenium: Adults need about 0.4 mg per day. Selenium has antioxidant and protective effects on red blood cells, as well as cancer prevention. Selenium is used in wheat, corn,

Chinese cabbage, pumpkin, garlic and seafood are rich in content.

Iodine: plays a physiological role through thyroxine, such as promoting the synthesis of protein; Activate the enzyme above 100; Adjust energy conversion; Accelerate growth and development; maintain

The structure of the central nervous system. Iodized kelp, laver, marine fish and sea salt are rich in content.

With the development of social industrialization and the change of people's lifestyle, it also affects the balance of trace elements in human body, leading to many diseases, such as breast-feeding of infants.

The lack of some trace elements caused by the foot makes the baby grow abnormally and get sick easily; If the food is processed too finely, some trace elements will be lost, which will lead to diet.

Lack of trace elements and monotonous diet make the trace elements in the body unbalanced and cause diseases; However, due to the wide application of aluminum cookware, aluminum in human body

Excessive and other trace elements imbalance can cause Alzheimer's disease.

The supplement of trace elements mainly depends on food, so people's diet should be rich and varied, and the thickness should be matched to maintain the normal and balanced content of trace elements in the body.

If there is obvious deficiency or excess, those who cause related diseases should seek medical treatment as soon as possible and give medical treatment in time.

Trace elements are closely related to human health. Excessive intake, insufficient intake or lack of them will cause different degrees of physiological abnormalities or diseases.

Gross. The most prominent role of trace elements is closely related to vitality, and only the amount as large or smaller as matchhead can play a huge physiological role.

It is worth noting that these trace elements must be supplied directly or indirectly by soil. According to scientific research, it has been proved to be related to human health and life so far.

There are 18 kinds of essential trace elements for human body, namely iron, copper, zinc, cobalt, manganese, chromium, selenium, iodine, nickel, fluorine, molybdenum, vanadium, tin, silicon, strontium, boron, rubidium and arsenic.

Wait a minute. Every trace element has its special physiological function. Although their content in human body is extremely small, they are very important for maintaining some new things in human body.

Chen's metabolism is very necessary. Once these essential trace elements are lacking, the human body will suffer from diseases and even life-threatening. According to foreign reports, the agency

The reduction of the total amount of iron, copper and zinc can weaken the immune mechanism (disease resistance), reduce the disease resistance, promote bacterial infection, and the mortality rate after infection is also

Higher. Trace elements also play an important role in disease resistance, cancer prevention and longevity.

Trace elements are closely related to human health. In recent years, trace elements are regarded as a promising new field related to human health and longevity, which has caused

Nutrition and medical circles at home and abroad attach great importance to it. So, what is the relationship between trace elements and health? Let's see how some trace elements are affected.

It is beneficial to human health.

Cobalt It is an important component of vitamin B 12. Cobalt plays an important role in protein, fat, carbohydrate metabolism and hemoglobin synthesis, and can be expanded.

Dilate blood vessels and lower blood pressure. However, excessive cobalt can cause polycythemia, gastrointestinal dysfunction, deafness and myocardial ischemia.

Fluorine. Fluorine is a normal component of human bones and teeth. Can prevent dental caries and osteoporosis in the elderly. However, if you eat too much fluoride, you will get fat again.

Fluorosis leads to "dental plaque disease". When the fluorine content in the body is too high, it can also produce skeletal fluorosis and cause spontaneous fractures.

Chromium. It can help insulin to play its role, prevent arteriosclerosis, promote metabolism and synthesis of protein, and promote growth and development. But when the chromium content increases, such as long-term inhalation

Chromate powder can induce lung cancer.

From this point of view, although trace elements are particularly important to the human body, too much or too little intake will cause diseases. At present, it is found that many endemic diseases and some tumors are related to trace amounts

Element.

References:

What are trace elements?

The human body is composed of more than 40 elements. According to the different contents of elements in the body, the elements in the body can be divided into two categories:

One is macro elements, accounting for 99.9% of human body weight, including carbon, hydrogen, oxygen, phosphorus, sulfur, calcium, potassium, magnesium, sodium, chlorine, etc. 10, which constitutes human tissue and is in the body.

It acts as an electrolyte in the body;

Followed by trace elements, accounting for about 0.05% of the body weight, including iron, copper, zinc, chromium, cobalt, manganese, nickel, tin, silicon, selenium, molybdenum, iodine, fluorine and vanadium 14.

Although the content of these trace elements in the body is very small, they can play an important physiological role. If the supply of an element is insufficient, there will be an element shortage.

Insufficient; If a trace element is ingested too much, poisoning will also occur.

What role do trace elements play in the body?

Iron: Iron is the most needed trace element for human body. 27% iron constitutes hemoglobin, 3% iron constitutes myoglobin, and 0.2% iron constitutes various iron-containing enzymes. blood

Hemoglobin can send oxygen to the whole body, and myoglobin has strong binding force with oxygen, which can store some oxygen and release it when skeletal muscle is deprived of oxygen.

Oxygen. The daily iron requirement is10 ~18mg. If the supply is insufficient, iron deficiency anemia will occur.

Zinc: Zinc is a trace element second only to iron. It is the component and activator of more than 200 kinds of zinc-containing enzymes. It plays an important role in nucleic acid metabolism and protein synthesis.

Play an important role in success. The daily zinc requirement of infants is 3 ~ 5mg, and that of children aged1~10mg. Insufficient zinc supply for infants and young children affects

Growth and intellectual development can also affect taste and immune function, and zinc deficiency is the main cause of anorexia.

Iodine: Iodine can regulate the metabolism of heat energy in the body and is an important component of thyroxine. The daily iodine requirement of infants is 0.045 ~ 0. 1.5 mg. If iodine deficiency will affect

Children's growth and development cause cretinism or endemic goiter; Iodine poisoning can also occur if you take too much.

Copper: The content of copper in human body is very small, and it is an important component of various metalloenzymes in the body. Its main function is to promote iron to form hemoglobin, which is also used by many oxidases.

Auxiliary factors. When the human body is short of copper, anemia, neutropenia, slow growth and emotional instability will occur.

Selenium: Selenium participates in the metabolism of glutathione peroxidase in the body and is an indispensable trace element in human muscle metabolism. Selenium deficiency is prone to Keshan disease.

Experts point out that children in Guangzhou are short of trace elements 200 1 year10/October 28th 10:24 China News Network.

China news agency, Guangzhou, October 27th (Wang Hua) Many children in Guangzhou have an unbalanced diet, like to eat fine food and drink pure water, which leads to their lack of trace elements and affects their health.

Grow up, this is the message of a children's health lecture held here today.

Experts believe that children should not drink pure water for a long time, and the drinking water should be clean, moderate in hardness, moderate in mineral content, slightly alkaline in PH value and strong in water physiological function.

Waiting standard. While pure water can remove all minerals in water, it will cause changes in the microstructure of water and potentially negative changes in the physiological functions of human body. Therefore,

Children, in particular, should not drink water beyond nature. It is recommended to drink boiled tap water and mineral water.

For children in Guangzhou who like to eat exquisite food and prefer to eat fish instead of "all grains are divided", experts point out that children in Guangzhou have a partial eclipse and never eat coarse grains and raw vegetables.

Trace elements such as magnesium, lithium, zinc and iron produce many "bean sprouts" and "little fat people", which affect intellectual development.

It is reported that a high school student in Guangzhou usually likes to eat greasy food such as fried chicken, and as a result, he eats a stout "dwarf melon". After hair testing, it shows that there are no traces.

Dietetic elements, four centimeters long in a month. Another 18-year-old mentally retarded teenager, through a balanced diet of trace elements, his IQ rose from 70 to 90.

Experts say that 35 kinds of trace elements needed by human body can be measured by hair and adjusted by diet. In fact, 80% of trace elements depend on diet.

People who enter the human body, instead of buying all kinds of tonics, might as well adjust the diet balance and carry out diet therapy. For example, corn can supplement magnesium, shrimp skin can supplement calcium, and raw carrots can supplement vitamins.

Raw elements can be healthy, raw onions can improve eyesight, garlic can be sterilized, and ginger can solve the "poison of all foods" and so on.

It is reported that trace elements can also treat cerebral palsy through a balanced diet, but the treatment effect is best when the age is less than two years old.

Lack of trace elements affects girls' bodybuilding

2000165438+1October 65438+June 1 1: 53 Xinmin Evening News

In recent years, the research on trace elements in the medical field has been deepened day by day. These seemingly insignificant elements play a decisive role in people's health. Of course, girl.

Bodybuilding is also inseparable from it.

Magnesium is an important source of many enzymes in human body. Although the content of magnesium in human body is very small, if magnesium is lacking, people will be mentally exhausted and their muscles will turn yellow.

Thin and rough skin, even emotional instability, facial and limb muscles trembling. Once girls have the above symptoms, it is necessary to check whether magnesium is normal.

If magnesium is deficient or low, drugs with magnesium supplement function can be taken appropriately. According to research, figs, bananas, almonds, winter melon seeds, corn, sweet potatoes,

Cucumber, pearl powder, mushrooms, persimmons, soybeans, laver and oranges are rich in magnesium.

Zinc is one of the most important trace elements in human body, mainly concentrated in liver, muscle and skin. When zinc is deficient, it will cause loss of appetite and decline of immune function in girls.

Low energy, dim eyes, rough skin, easy infection, anemia, decreased vision, dull hair, and even hepatosplenomegaly, leading to slow development. department

Girls have more acne and acne on their faces, which is also related to zinc deficiency. Zinc deficiency can also be supplemented by food. Some animal foods, such as oysters, fish and animal liver.

Soil, meat and eggs contain a lot of zinc.

The content of iron in adults is about 3-5g, of which 60-70% exists in hemoglobin. Iron deficiency often leads to anemia, which not only makes girls look inferior, but also

It brings troubles to the whole body, leading to dizziness, palpitation, physical decline, memory decline, inattention, low disease resistance and other symptoms, and the loss is small.

The foundation of female bodybuilding. Animal blood, animal liver, sesame paste, auricularia auricula, mushrooms, seaweed, bean products, shrimp, sea cucumber, mullet, spinach, soybean, etc.

Both contain a lot of iron, which can increase the food intake appropriately.

When the copper content in the body decreases, it will affect the absorption of iron, lead to the obstacle of iron utilization, and finally lead to iron deficiency anemia. Copper is also related to the elasticity and moisture of human skin.

Intimate relationship. When copper is deficient, it will cause girls' dry and rough skin, pale face, decreased immunity and even affect their reproductive function in the future. (Wang Li)

How to make up for the great role of trace elements? See the recipe 20065438+0 April 23rd 13: 1 1 People's Daily Online.

In the nutrition clinic, we often meet people who care about their health, hoping to find out whether they lack trace elements and ask for treatment. such

Is the request reasonable?

Minerals are the general names of various elements necessary to constitute human tissues and maintain normal physiological functions, including iron, copper, iodine, zinc, selenium, manganese, molybdenum, cobalt, chromium,

There are 14 kinds of tin, vanadium and silicon. There are very few elements in human body, the content of which is less than 0.005%, which are called trace elements. They can't synthesize themselves in the body,

It must be supplied by the external environment and plays an important role in the physiological function of human tissues. It is necessary to maintain the acid-base balance and normal osmotic pressure of the body.

Pieces.

In the process of human metabolism, a certain amount of minerals are excreted through feces, urine, sweat and hair every day, so they must pass.

Diet needs to be supplemented. However, because some trace elements are in the body, their physiological doses are close to toxic doses, so excessive intake is not only useless but harmful.

Especially during pregnancy, attention should be paid to supplementing trace elements to strengthen food. The distribution and absorption of inorganic salts in food were compared among people in China.

The minerals that are easy to lack are calcium, iron and zinc.

According to the general law of malnutrition, it can be found in blood and urine living tissues (such as hair and nails). ) before the patient has clinical symptoms.

Some trace elements and their metabolic derivatives were found. At present, some medical institutions do judge them by examining trace elements in hair or blood.

Whether it is lacking. But from a scientific point of view, this detection method is not completely reliable, or the reference value is not great. Because the human body is self-balanced.

The overall sensitive reaction, when the body lacks some elements, can be adjusted in time to supplement its shortcomings. However, when this compensatory ability can't supplement human heredity,

Only after continuous consumption will it show the abnormality of clinical laboratory indicators, and it will show clinical symptoms after a period of time. Because the detection of trace elements needs to be very

Strict sampling degree and sophisticated instruments and equipment, if the formal inspection requires higher inspection costs, it is impossible in general medical institutions, and

When clinical symptoms have appeared, only drugs can be used for treatment.

Therefore, although we are very concerned about our health, to supplement nutrition scientifically, we only need to adhere to a scientific and balanced diet for a long time, eat a variety of foods every day and not be picky about food.

Eating without partial eclipse is difficult to cause nutritional deficiency. As for whether trace element additives need to be supplemented, we think that special people such as the elderly, pregnant women and teenagers can supplement them at a specific time according to their own needs, which is best suitable for adult complementary food.

("Health Times" Peking Union Medical College Hospital Chen Wei)

(3) Treatment measures: What is lacking is what is needed.