The role of vitamin B6
Need to make antibodies and red blood cells; Protein and fat can be properly digested and absorbed, and tryptophan in essential amino acids can be converted into nicotinic acid (vitamin B3). Prevent various nerve and skin diseases; Relieve vomiting (in order to prevent vomiting when getting up in the morning, the doctor will prescribe vitamin B6). It can promote nucleic acid synthesis and prevent aging of tissues and organs. Can reduce dry mouth and dysuria caused by taking tricyclic antidepressants; Slow down various symptoms of hand and foot neuritis such as muscle spasm at night, leg cramps and hand paralysis; It is also a natural diuretic.
Vitamin B 1
It is a water-soluble vitamin. Like all B vitamins, excess B 1 will not be stored in the body, but will be completely excreted. So it must be supplemented every day.
People in need:
Loss of appetite, gastrointestinal diseases, dry hair, memory loss, cramps (muscle spasms), etc., indicate that you may lack vitamin B1;
People who smoke, drink and love sugar should increase their intake of vitamin B 1;
Women who are pregnant, breastfeeding or taking birth control pills need a lot of vitamin B1;
If you need to take gastric acid inhibitors after meals, you will lose the vitamin B1taken in this meal;
People in a state of tension, such as illness, anxiety, mental shock, after surgery, etc. , not only need B 1, but also all the vitamins of B group.
Vitamin B 2
It is a water-soluble vitamin, which is easy to digest and absorb, and the amount discharged increases or decreases with the needs of the body and may increase or decrease with the loss of protein. Will not accumulate in the body, to supplement food or nutritional supplements. Unlike B 1, B 2 is heat-resistant, acid-resistant and oxidation-resistant.
People in need:
Women who take birth control pills and are pregnant or breastfeeding need more vitamin B 2.
People who don't often eat lean meat and dairy products should increase vitamin B2;
People who control their diet for a long time because of ulcers or diabetes are more likely to be deficient in vitamin B 2.
People who are easily bitten by mosquitoes will take vitamin B orally and excrete it from sweat after physiological metabolism, which will produce an odor that mosquitoes dare not approach. Take vitamin B 1 ~ 2 tablets orally 30 minutes before going to bed, but don't take them in large quantities for a long time. In addition, a few drops of vitamin B solution in the bath can also play a certain anti-mosquito role.
For all nervous people, it is necessary to increase the intake of multivitamins, plus vitamins B 6, C and nicotinic acid, and the effect is the best.
Vitamin b?
1, combined with vitamin B 1 and B2 to digest and absorb protein and fat. Without vitamin B6, food can't be fully decomposed and the nutrients in food can't be effectively absorbed. At the same time, a lot of undigested food will produce a lot of toxins in the body.
2. Cooperate with iron to make red blood cells. Without B6, it is useless to ingest a lot of iron.
3. Participate in the synthesis of insulin to prevent and treat diabetes.
4. As a coenzyme of transaminase, it plays an important role in treating hepatitis and liver cirrhosis.
5. It can lower blood cholesterol and prevent arteriosclerosis.
6, stimulate white blood cell production, improve immunity.
Vitamin B 165438
(folic acid)
People in need:
Pregnant women and lactating women should pay special attention to increasing intake;
If you are a regular drinker, it is better to take more folic acid;
A large amount of vitamin C will accelerate the excretion of folic acid, so people who consume more than 2g of vitamin C must increase the amount of folic acid;
People who are taking sulfonamides, sleeping pills, sedatives, aspirin and estrogen need to increase folic acid.
Vitamin B 12
It is a very special vitamin, and its content in vegetables is very small, mainly in animal foods. It is red because it contains cobalt, also known as red vitamin. It is difficult to be directly absorbed by the human body, and combining with calcium can benefit the functional activities of the human body.
People in need:
Old people and vegetarians who don't eat eggs and dairy products must take vitamin B 12.
It is very important to supplement vitamin B 12 if you have frequent social intercourse and drink a lot.
It is very beneficial to supplement vitamin B 12 during or before menstruation. Pregnant women and lactating women should also supplement.
Vitamin B 12 (cobalamin) function: prevent anemia, make red blood cells and prevent nerve damage. Lack: fatigue, mental depression, memory loss, pernicious anemia. Main food sources: liver, kidney, meat, eggs, fish and milk.
Vitamin B9 (folic acid)
Function: Take charge of blood system, promote cell development, make red blood cells and white blood cells, enhance immunity to epidemic diseases and maintain hair health. Disadvantages: red and swollen tongue, anemia, indigestion, fatigue, gray hair, and memory loss. Main food sources: liver, kidney and eggs, such as pork liver, chicken, beef and mutton, mushrooms, spinach, tomatoes, carrots, vegetables, Chinese cabbage, soybeans, oranges, bananas, grapes, pears, walnuts and chestnuts.
[Edit this paragraph] Sources of B vitamins
The main food sources of vitamin B 1 are beans, brown rice, milk and poultry.
The main food sources of vitamin B2 (riboflavin) are lean meat, liver, egg yolk, brown rice and green leafy vegetables. Millet contains a lot of vitamin B2.
Vitamin B3 mainly comes from animal food, which is rich in liver, yeast, egg yolk and beans, but less in vegetables and fruits.
The main sources of calcium pantothenate are yeast, animal liver, kidney, malt and brown rice.
The main sources of vitamin B6 are lean meat, nuts, brown rice, green leafy vegetables and bananas.
The main sources of vitamin B 12 are liver, fish, milk and kidney.
Another main source of B vitamins is intestinal microorganisms, so it is generally not lacking in the case of good health and balanced diet. Long-term antibiotic treatment may lead to vitamin B deficiency.
Carotenes are:
β-carotene, whose name comes from Latin carrot, belongs to the family of natural chemicals (such as carotene or carotenoids). It is abundant in plants and makes fruits and vegetables full of yellow and orange. Beta-carotene is also used as a colorant for food (such as margarine).
β -carotene will be converted into vitamin A by human body. If the human body ingests too much vitamin A, it will cause poisoning. Therefore, only when necessary, the human body will convert beta-carotene into vitamin A, which makes beta-carotene a safe source of vitamin A. Like other carotenoids, beta-carotene is an antioxidant. Eating foods rich in beta-carotene can prevent the body from contacting a destructive molecule called free radicals. Through the oxidation process, free radicals can cause damage to cells. In the long run, it is likely to lead to various chronic diseases. Some studies show that taking enough beta-carotene from daily diet may reduce the risk of two chronic diseases-heart disease and cancer.
Medical care use
Population-based research shows that if people eat four or more servings of fruits and vegetables rich in beta-carotene every day, their chances of developing heart disease or cancer will be reduced. Interestingly, however, other studies have pointed out that people who deliberately supplement beta-carotene are actually more likely to suffer from such diseases. Researchers believe that a healthy, reasonable and nutritious diet will be more effective in fighting cancer and heart disease than simply supplementing β -carotene
Treat sensitivity to sunlight
Studies have shown that high doses of beta-carotene will reduce people's sensitivity to the sun, especially those who suffer from skin diseases due to exposure to the sun (for example, erythropoietic protoporphyria, a disease that leads to measles or eczema due to exposure to the sun). Under the correct guidance of health professionals and targeted supplementation of β -carotene, symptoms can be gradually improved in about a few weeks.
food source
The most abundant sources of β -carotene are green leafy vegetables and yellow and orange fruits (such as carrots, spinach, lettuce, potatoes, sweet potatoes, broccoli, honeydew melons and wax gourd). Generally speaking, the darker the color of fruits or vegetables, the richer the beta-carotene.
Recommended dosage
Beta-carotene supplements usually come in the form of capsules and gelatin. Because beta-carotene is fat-soluble, it should be eaten with meals containing at least 3 grams of fat to ensure that they can be absorbed. 150mg (50,000-250,000 international units) should be taken orally once a day or alone for children with erythropoietic protoporphyria under 4 years old. It is recommended to take it for 2-6 weeks. It can be taken with orange juice or tomato juice to promote absorption. For patients who are sensitive to sunlight, doctors can adjust the dosage according to the content of β -carotene in their blood. For ordinary people, it is recommended to take15-50mg (25,000-83,000 international units) every day. Adult erythropoietin protoporphyria is recommended to take 30-300mg (50 50,000-500,000 international units) every day for 2-6 weeks. Health consultants can adjust the dosage according to the content of beta-carotene in their blood.
prevent
Beta-carotene can only exert its anti-cancer effect when it contains other important antioxidants such as vitamins C and E in the diet. Heavy smokers or drinkers should be careful to take beta carotene, because it will increase their risk of heart disease and cancer. .
Although β -carotene helps to protect people with sensitive skin from sunlight, it has no sunscreen effect.
Pregnancy and breastfeeding
Although animal studies show that β -carotene is not toxic to fetuses or infants, there is no relevant research to confirm that this conclusion can also be applied to humans. Beta-carotene supplements can enter breast milk, but there is no relevant research to confirm the safety of taking them during breastfeeding. Therefore, when pregnant women or lactating mothers need to take β -carotene supplements, they should accept the guidance and advice of doctors or medical experts.
Children's use
The side effects of taking β -carotene in children are the same as those in adults.
Old people use it.
The side effects of taking β -carotene in the elderly are the same as those in the young.
Matters needing attention
Side effects of beta carotene include:
Skin fades (yellow will fade slowly)
loose stools
bruise
arthralgia
Relationship with drugs
People who take the following drugs should avoid taking beta-carotene supplements at the same time:
Cholecystamine
L. Cortspol
L probuco
Orlistat
Coleenamine and probucol are cholesterol-lowering drugs. According to a three-year experiment in Sweden, they can reduce the content of β -carotene in blood by 30% to 40%. Coletipol, a cholesterol-lowering drug similar to Coleenamine, can also reduce β -carotene
Busu's content.
Orlister
Beta-carotene and orlistat are both diet pills, so you can't take them at the same time, because orlistat will reduce the absorption of beta-carotene by 30%. So it will reduce the content of this nutrient in the body. People who need to take orlistat and beta-carotene supplements at the same time must take the two drugs at least two hours apart.
Other preventive measures
In addition to these drugs, mineral oil (used to treat constipation) combined with β -carotene will reduce the blood drug concentration. Moreover, because alcohol can interact with β-carotene, people who drink regularly will increase the possibility of liver damage.