Vitamins are a huge family, and there are dozens of known vitamins, which can be roughly divided into fat-soluble and water-soluble. The former includes vitamins A, D, E and K, while the latter includes vitamins B and C, and there are many "vitamins".
Vitamin code.
4A, d, e, k (0, 1, 5, etc. ), p, PP, group B (0, 1, 2, 5, 6, 12, 13,15,65438.
5,6,7 (1) Vitamin A was extracted from cod liver by American chemist Travis in 19 13. It is yellow powder, insoluble in water, soluble in organic solvents such as fat and oil. The chemical properties are relatively stable, but it is easily destroyed by ultraviolet rays, so it should be kept in a brown bottle. Vitamin A is the raw material of rhodopsin in eyes, and it is also an essential substance for skin tissue. Without it, people will get dry eye and night blindness. Usually everyone should take vitamin A2 ~ 4.5 mg every day, but not too much. In recent years, related research shows that it also has anti-cancer effect. Animal liver contains a lot of vitamin A, followed by cream and eggs. Carrots, tomatoes and other vegetables contain a lot of carotene, which is the precursor of vitamin A and can easily become vitamin A in the human body, so eating vegetables can also supplement vitamin A.
Daily requirement: women need 0.8 mg. That is, 80g eel, 65g chicken liver, 75g carrot and125g wrinkled cabbage or tuna (canned) 200g.
Efficacy: Enhance the immune system, help cells regenerate, and protect cells from free radicals that can cause many diseases. It can protect the mucous membranes of respiratory tract, mouth, stomach and intestine from damage, and vitamin A can also improve eyesight.
Side effects: Taking 3 mg of vitamin A every day may lead to the risk of osteoporosis. Long-term intake of 33 mg of vitamin A every day will lead to loss of appetite, dry skin, hair loss, joint pain and even abortion.
(2) Vitamin B B is rich in animal liver, lean meat, eggs, milk, bean products, grains, carrots, fish, vegetables and other foods. It is a water-soluble vitamin, and most of the human body is coenzyme, which mainly includes the following categories.
① vitamin B 1
B 1 is the earliest purified vitamin. 1896, hickmann, a scientist from the Kingdom of the Netherlands, first discovered that 19 10 was extracted and purified from rice bran by Polish chemist Fonk. White powder, easily soluble in water and easily decomposed in alkali. Its physiological function is to stimulate appetite and maintain normal nerve activity. Without it, it will cause beriberi and neurodermatitis. Adults need to take 2 milligrams a day. It is widely found in rice bran, egg yolk, milk, tomatoes and other foods, and has been artificially synthesized.
② Vitamin B2
B2 is also called riboflavin. Whey was first discovered by Bruce, a chemist from the United Kingdom of Great Britain and Northern Ireland, in 1879. It was extracted from milk by Goldberg, a chemist from the United States of America, and synthesized by Cohen, a German chemist, in 1935. Vitamin B2 is orange-yellow needle-like crystal, slightly bitter in taste, yellow-green fluorescence in aqueous solution, and easy to decompose under alkaline or light conditions This is why you don't need alkali to cook porridge. Without it, the human body is prone to stomatitis, dermatitis, microvascular hyperplasia and so on. Adults should take 2 ~ 4 mg daily, which is rich in cereals, vegetables, milk and fish.
③ Calcium pantothenate.
B5 is also called pantothenic acid. Anti-stress, anti-cold, anti-infection, prevent the toxicity of some antibiotics, and eliminate postoperative abdominal distension.
④ vitamin B6
1930 was discovered by American chemist Kohler. Has the effects of inhibiting vomiting and promoting development. Without it, it will cause vomiting, cramps and other symptoms. The daily intake of adults is 2mg, which is widely found in rice bran, soybean, egg yolk and animal liver, and has been artificially synthesized at present.
Daily requirement: female needs 1.2 mg. Two slices of whole wheat bread with 100g smoked ham and a pepper, 120g salmon fillets, 150g chicken liver or an avocado, 100g roasted ham is enough.
Efficacy: Our body needs vitamin B6 to make serotonin, the brain transmitter, which brings the passion of "good mood". In addition, it is an important analgesic.
Side effects: Taking 100 mg daily will cause brain and nerve damage. Excessive intake may also lead to so-called neuropathy, that is, nervous system diseases with insensitive senses. In the worst case, the skin will lose consciousness.
⑤ Vitamin B 12
1947 American female scientist Xiao Bo found vitamin B 12 in bovine liver extract. According to the analysis of chemists, this is an organic compound containing cobalt. It has stable chemical properties and is an indispensable substance for human hematopoiesis. Without it, pernicious anemia will occur. At present, it can be synthesized artificially, but the cost is high, so it is still made by biotechnology bacteria fermentation. The human body needs about12 μ g (11000 mg) every day, and people will not be short of it under normal circumstances.
Anti-fatty liver, promote liver to store vitamin A; Promote cell development and maturation and body metabolism; Treat pernicious anemia.
⑥ Vitamin B 13
(lactic acid clarification)
⑦ Vitamin B 15
(alanine) It is mainly used to resist fatty liver and improve the oxygen metabolism rate of tissues. Sometimes used to treat coronary heart disease and chronic alcoholism.
8 vitamin B 17
Highly toxic. Some people think it can control and prevent cancer.
(3) vitamin c
Vitamin c is also called ascorbic acid. Norwegian chemist holst found it in lemon juice on 1907. 1934 to obtain pure product, which can be synthesized artificially now. Colorless crystal, melting point 190 ~ 192℃, easily soluble in water. The aqueous solution is acidic, has strong chemical activity and is easily decomposed by heat, alkali and heavy metal ions. Therefore, copper pots are not allowed, and the heating time is too long. The main function of vitamin C is to help the human body complete the redox reaction and improve the sterilization and detoxification ability of the human body. Long-term lack of vitamin C will lead to scurvy, and adults need to take 50 ~ 100 mg every day. Eating more fruits and vegetables can meet the human body's demand for vitamin C. According to the research of Nobel Prize winner Pauling, taking large doses of vitamin C has a certain effect on preventing colds and fighting cancer.
Daily requirement: 100 mg. That is, guava half, pepper 75g, cauliflower 90g, kiwi fruit 2, strawberry 150g, grapefruit 1 piece, papaya half, fennel 125g, cauliflower 150g and orange juice 200ml.
Efficacy: Vitamin C can capture free radicals and prevent diseases such as cancer, arteriosclerosis and rheumatism. In addition, it can enhance immunity and is good for skin, gums and nerves.
Side effects: So far, vitamin C is considered harmless, because the kidney can excrete excess vitamin C. A newly published research report in the United States pointed out that there is a large amount of vitamin C circulating in the body, which is not conducive to wound healing. Daily intake of vitamin C exceeding 1000 mg will lead to diarrhea, infertility in kidney calculi and even genetic defects.
(4) vitamin d
Chemist Karl first extracted vitamin D from cod liver oil in 1926. It is light yellow crystal, melting point115 ~118℃, insoluble in water and soluble in organic solvents such as ether. Its chemical properties are stable, and it can still maintain its biological activity at 200℃, but it is easy to be destroyed by ultraviolet rays. Therefore, drugs containing vitamin D should be kept in brown bottles. The physiological function of vitamin D is to help the human body absorb phosphorus and calcium, which are necessary raw materials for bone construction, so the lack of vitamin D will lead to rickets. The human body should take in 25 μ g of vitamin D every day, but not too much, otherwise it will easily produce side effects. Rich in cod liver oil, animal liver and egg yolk. The synthesis of vitamin D in human body is related to sun exposure. Therefore, proper illumination is beneficial to health.
Daily requirement: 0.0005 to 0.0 1 mg. 35g herring fillets, 60g salmon fillets, 50g eels or 2 eggs with150g mushrooms. Only people who have less rest need to eat more foods or preparations containing vitamin D.
Efficacy: Vitamin D is the engine for forming bones and cartilage, which can make teeth hard. It is also important for nerves and inhibits inflammation.
Side effects: Researchers estimate that long-term daily intake of 0.025 grams of vitamin D is harmful to human body. The possible consequences are nausea, headache, kidney calculi, muscular atrophy, arthritis, arteriosclerosis and hypertension.
(5) vitamin e
Vitamin E was discovered by American chemist Evans in 1922 and extracted from malt oil. It was synthesized artificially in the 1940s. 1960 China has been ready for mass production. It is odorless and tasteless liquid, insoluble in water and soluble in organic solvents such as ether. Its chemical properties are stable, heat-resistant, acid-resistant and alkali-resistant, but it is easy to be destroyed by ultraviolet rays, so it should be kept in a brown bottle. Vitamin E is an excellent antioxidant in human body. Without it, both men and women can't have children, and in severe cases, their muscles will atrophy and their nerves will be numb. In recent years, scientists have also found that it has anti-aging and anti-cancer effects. Vitamin E is widely found in meat, vegetables and vegetable oils. Under normal circumstances, there is no shortage of people.
Daily requirement: female needs12mg. Four spoonfuls of sunflower seed oil, 100 mg of olive oil, 100 g of peanuts or 30 g of almonds, and 70 g of walnuts contain vitamin E that women need in one day.
Efficacy: Vitamin E can resist the invasion of free radicals and prevent myocardial infarction caused by cancer. In addition, it also participates in the formation of antibodies and is a true "descendant supporter". It promotes men to produce energetic sperm.
Side effects: Taking 200 mg of vitamin E every day can cause nausea, muscle atrophy, headache and fatigue. Taking more than 300 mg of vitamin E every day can lead to high blood pressure, delayed wound healing and limited thyroid function.
In addition; Colds increase the intake of vc and potassium during menstruation.
(6) vitamin k
Vitamin K was discovered by Danish chemist Damm in 1929 and extracted from animal liver and hemp seed oil. Yellow crystal, melting point 52 ~ 54℃, insoluble in water, soluble in organic solvents such as ether. Vitamin K is chemically stable, resistant to heat and acid, but easily decomposed by alkali and ultraviolet rays. Can promote blood coagulation of human body. Without it, the clotting time will be prolonged, and in severe cases, people will bleed and even die. Strangely, there is a kind of bacteria in human intestine that can continuously produce vitamin K for human body, and it is rich in pig liver, eggs and vegetables, so most people will not lack it. At present, it can be synthesized artificially, and chemists can skillfully change its "properties" into water solubility, which is beneficial to human absorption and has been widely used in medical treatment.
(7) vitamin h
Vitamin H, also known as biotin and coenzyme R, is a water-soluble vitamin and belongs to vitamin B family. It is essential for the synthesis of vitamin C and the normal metabolism of fat and protein. Vitamin H can prevent white hair and alopecia and keep skin healthy. The recommended daily intake for adults is 100 micrograms to 300 micrograms. If biotin is used together with vitamins A, B2, B6 and nicotinic acid (vitamin B3), they complement each other and have a better effect. Biotin is found in milk, beef liver, egg yolk, animal kidney, fruit and brown rice. Vitamin H is usually contained in the preparation of vitamin B complex and multivitamins.
(8) vitamin p
Vitamin P consists of bioflavonoids, rutin and hesperidin in citrus. Vitamin C complex contains vitamin P, and vitamin C complex is also water-soluble. It can prevent vitamin C from being damaged by oxidation and enhance the efficacy of vitamins. It can strengthen the capillary wall and prevent abrasion. It is helpful to prevent and treat gingival bleeding, and treat edema or dizziness caused by inner ear diseases. Many nutritionists believe that for every 500 mg of vitamin C, at least 100 mg of bioflavonoids should be taken at the same time. So as to enhance their synergy. Vitamin P is contained in oranges, lemons, apricots, cherries, rose hips and buckwheat flour.
(9) vitamin PP
Also known as niacin. It plays the role of transferring hydrogen in the process of cell physiological oxidation and has the function of preventing and treating furuncle.
(10) vitamin m
Also known as folic acid, anti-anemia; Maintain the normal growth of cells and the function of immune system, and prevent fetal malformation.
(1 1) vitamins
Helps blood coagulation and platelet formation.
(12) vitamin u
It plays an important role in treating ulcers.
Generally speaking, fat-soluble vitamins can be eaten with milk and milkshakes, or fried. Water-soluble vitamins can be taken with fruit juice (preferably not) and water.
Iron deficiency in the body will have a serious impact on people's physical strength:
(1) The ability to exercise is reduced, even if it is mild anemia, and the ability to do short-term strenuous exercise (such as short-distance walking and swimming). ) will also decrease. If the concentration of myoglobin in blood drops to 10g/ 100ml, then even if you do less strenuous exercise, your exercise ability will obviously decrease, and of course your work ability will also decrease.
② The ability to regulate body temperature is reduced, which can cope with hot weather, but in cold weather, the ability to maintain body temperature will be reduced. This is because the thermogenic capacity is weakened, which may be mainly due to the decrease in the number of hormones secreted by the anterior pituitary gland and thyroid gland.
(3) Hinder children's intellectual development, even if it is only a slight iron deficiency, it will also affect children's intellectual development (before the age of two). These spindle waves are worse than normal children in sensory sensitivity, activity proficiency and language mastery. They are also inactive, easily tired and mentally unstable.
④ Anti-infection ability is decreased, and lymphocytes and leukocytes can prevent infection. When the body is short of iron, the activities of lymphocytes and white blood cells will become dull, and even diseases such as colds are hard to resist.
Zinc is one of the essential trace elements for human body, which participates in many enzyme activities and many physiological processes. Long-term zinc deficiency can affect pituitary function, reduce the synthesis and secretion of gonadotropin, and hinder sperm production, which not only reduces the number of sperm, but also leads to excessive dead sperm. The content of zinc in normal semen is (1.2 ~ 3.8 mmol/L). If the zinc content is too low, it will cause male infertility.
In addition, zinc deficiency can cause abnormal changes in enzyme activity in prostatic fluid, affect the liquefaction of semen and the normal movement of sperm, make the acrosome function of sperm abnormal, and reduce the ability to swim and penetrate eggs, thus causing infertility.
Male infertility patients caused by zinc deficiency should not only ask doctors for active treatment, but also pay attention to eating more zinc-rich foods, such as oysters, pig liver, peanuts, walnuts and so on. To supplement zinc deficiency in the body.