Vitamin A is converted from carotene. Carrots, rape, spinach and leeks all contain a lot of carotene. Among animal foods, chicken liver and fish liver have the highest content, while pig liver and eggs have a slightly lower content. The concentrated cod liver oil sold in the market is the most abundant, with 500,000 international units of vitamin A per 10 ml.
2. Vitamin B 1: The main function of vitamin B 1 is to ensure normal thermal energy metabolism, promote development and prevent neuritis.
Most foods contain vitamin B 1, rice bran and wheat bran are the highest, and millet, mung bean and peanut are also abundant. If you eat polished rice or white flour for a long time and rarely eat other foods, you may be deficient in vitamin B 1 and may suffer from beriberi. Vitamin B 1 daily requirement: about 1 mg.
3. Vitamin B2: Also known as riboflavin, its main function is to maintain the health of skin, mouth and eyes. If it is lacking, diseases such as oral ulcer, glossitis and cheilitis often occur.
In food, pork liver, chicken liver, quail eggs, spinach and millet mostly contain vitamin B2, but the content of cereals is not much. The daily requirement is 1-2mg.
4. Vitamin B6: It is a coenzyme that acts on amino acids. If lacking, anemia, angular stomatitis, glossitis, etc. Can happen, even convulsions, all kinds of food. The daily requirement is 1-2mg.
5. Vitamin B 12: Its function is closely related to erythropoiesis. If it is lacking, it may lead to nutritional giant cell anemia. If the child is exclusively breast-fed and does not add complementary food, and the mother is a vegetarian for a long time, the amount of vitamin B 12 contained in the milk is very small, which can be said to make ends meet.
Vitamin B 12 mainly exists in animal liver, kidney and beef, with less content in eggs and milk. The daily requirement is: 1 microgram.
6. Vitamin C: It can promote nutritional metabolism and ensure healthy development. If it is lacking, scurvy may occur, and patients may have symptoms such as leg pain, bleeding gums and skin, difficult wound healing, and decreased disease resistance.
Fresh vegetables, fruits and other foods are the most abundant in vitamin C, such as oranges, red fruits, fresh dates, sweet peppers, tomatoes, cauliflower and rape, followed by bananas, peaches, pears and apples, and the content of cereals is low.
7. Vitamin D: It helps to absorb calcium and phosphorus, promote the development of teeth and bones, and avoid rickets. Vitamin D can be divided into two kinds, vitamin D2 and vitamin D3.
Vitamin D3 is mainly synthesized by the human body itself. Human skin contains a kind of cholesterol, which becomes vitamin D3 after being irradiated by sunlight. Therefore, if people can fully accept the sunshine, the vitamin D3 synthesized by themselves can basically meet the physiological needs of children. Besides,
Vitamin D3 can also come from animal foods, such as liver, especially cod liver oil extracted from marine fish liver.
Vitamin D2 comes from plant food and contains more yeast and mushrooms.
8. Vitamin E: At present, animal experiments have found that it has antioxidant function, which is related to sexual organ maturation and embryo development.
Vitamin E is widely found in animal and plant foods, especially vegetable oil, but it is unstable and will be lost during storage and cooking.
9, vitamin K: mainly involved in the synthesis of some coagulation factors, has the effect of preventing bleeding, human milk content is low, colostrum basically does not contain vitamin K; Some vitamin K is synthesized by bacteria in the intestine.
Vitamin K exists in foods such as liver, eggs and beans.
10, folic acid: the effect is similar to the diseases caused by deficiency, generally similar to vitamin B 12.
Folic acid is the most abundant in fresh green vegetables, and it is also rich in liver, kidney, yeast and mushrooms. The daily requirement is about 100 microgram.
1 1, nicotinic acid: it is the main component of coenzyme in body tissues and has the function of caring skin, digestive tract and nerves. People who eat corn and sweet potatoes for a long time are prone to nicotinic acid deficiency, mainly manifested as rough skin, so-called skin diseases, diarrhea and nervous system symptoms.
Although nicotinic acid widely exists in animals and plants, its content is not much, and it is rich in liver, followed by chickens, ducks, yeast and peanuts. The daily requirement is 4-20mg.