As nutrients, vitamins are human regulatory substances and play an important role in human metabolism. Vitamin requirements are very small, often measured in milligrams, but because the human body can't synthesize it by itself or the synthetic amount is insufficient, it must be supplied by food.

Vitamins are divided into two categories: one is fat-soluble vitamins, which are composed 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 vitamins can be dissolved in fat and fat solvents, and if they are surplus, they are stored in the body's lipid tissues. Only a small amount of fat-soluble vitamins are excreted with bile, so the body does not need to take them through meals every day. In addition, there are precursors of fat-soluble vitamins in food, such as food and carotene (vitamin A) as the precursor of vitamin A. Therefore, fat-soluble vitamin deficiency is rare.

Water-soluble vitamins are soluble in water, and the excess of water-soluble vitamins ingested with diet is rarely stored in the body, and most of them are excreted with urine, so the water-soluble vitamins needed by the body must be provided by 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 with bright eyes and white teeth

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

Function: enhance the body's resistance and promote the health of teeth and skin. Keep the mucosa moist and intact. Maintain physical peace, Helps 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, refreshed vitamin B family:

Can promote the conversion of sugar, fat, etc.

Vitamin B 1 (thiamine)

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

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 lack of time: edema, beriberi, polyneuritis, abortion, premature delivery.

Vitamin B2 (riboflavin)

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

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

Diseases caused by lack: does the fetus develop? Good,? Lip? Inflammation and dermatitis.

Vitamin B 12

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

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

Diseases caused by deficiency: pernicious anemia.

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

It has the effects of preventing black spots and freckles and preventing the formation of wrinkles.

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 gives the body cell vitality.

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

Diseases caused by lack: does the fetus develop? Good, bleeding during childbirth, tooth bleeding.

4. vitamin d;

It can strengthen bones and teeth.

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

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

Diseases caused by lack: 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, Keep the 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. The fetal blood 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, cabbage, laver and ribs.

Diseases caused by lack of time: neonatal melancholia.

7. vitamin l

Function: Promote milk secretion.

Foods with high content: ribs, milk, yeast.

(2) Relevant trace elements

The so-called trace elements, in environmental geochemistry, refer to more than 60 elements that only account for 0.0 1% of the earth's composition, and their contents are generally1×10-8 ~

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 expanding, and the number of these trace elements will increase.

The main functions of trace elements in human body are:

1? Carrying constant elements and bringing a large number of elements to various organizations.

2? Act as the active center of various enzymes in organisms and promote metabolism. Enzymes are essential catalysts for many chemical reactions in organisms, and many trace amounts

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 function of iron in human body is mainly to participate in the formation of hemoglobin and promote hematopoiesis. In hemoglobin

The content is about 72%. Iron is high in spinach, lean meat, egg yolk and animal liver.

Copper: Normal adults contain copper100-200mg. Its main function is to participate in the hematopoietic process; Enhance disease resistance; Participate in the formation of pigment.

Copper is high in animal liver, kidney, fish, shrimp and clam. 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 offset

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

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

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

Selenium: Adults need about 0.4 mg per day. Selenium has the functions of anti-oxidation and protecting red blood cells, and it also has the function of preventing cancer. 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 100 kinds of enzymes; Adjust energy conversion; Accelerate growth and development; Maintain

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 the human body and leads to many diseases, such as breast-feeding of infants.

The deficiency of some trace elements caused by foot makes the baby grow abnormally and prone to diseases; If the food is processed too carefully, some trace elements will be lost, which will lead to diet.

The 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 senile dementia.

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 timely drug treatment.

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

Sick. The most prominent function of trace elements is closely related to vitality, and only the amount as big as matchhead or less can play a huge physiological role.

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

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

Wait. Each of these trace elements has its special physiological function. Although their content in human body is extremely small, they are crucial for maintaining some new things in human body.

Chen metabolism is very necessary. Once these essential trace elements are lacking, diseases and even life-threatening will occur in human body. It has been reported abroad that the body

The decrease of the total amount of iron, copper and zinc can weaken the immune mechanism (resistance to disease), reduce the ability of 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

The 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 take a look at how some trace elements are affected.

Sound 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. It can prevent dental caries and osteoporosis in the elderly. However, if you eat too much fluorine, you will get fat again.

Fluorosis causes "dental plaque disease". When the fluoride 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 can cause diseases. At present, it is found that many endemic diseases and some tumors are related to trace amounts

Elements.

References:

What are trace elements?

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

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

It acts as an electrolyte in the body;

The second is 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 contents of these trace elements in the body are very small, they can play an important physiological role. If the supply of an element is insufficient, the element shortage will occur.

Deficiency; If a trace element is ingested too much, poisoning can 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 tissue, and myoglobin has a strong binding force with oxygen, which can store part of oxygen and release it when skeletal muscle is deprived of oxygen.

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

Zinc: Zinc is a trace element that is second only to iron. It is a component of more than 200 zinc-containing enzymes and an activator of 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 ~ 5 mg, and that of children aged1~ 10 is10 mg. Insufficient zinc supply for infants and young children, affecting

Growth and intellectual development 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 ~ 0.15mg. If iodine deficiency will affect

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

Copper: The content of copper in the 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, and it is also used by many oxidases.

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

Selenium: Selenium participates in the metabolism of glutathione peroxidase in the body and is an indispensable trace element in human muscle metabolism. Keshan disease is easy to occur when selenium is deficient.

Experts point out that Guangzhou children lack trace elements 200 1 year1October 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 the lack of trace elements in their bodies and affects their health.

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

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

Wait for the standard. While pure water can remove all minerals in water, it will cause changes in the microstructure of water, and the physiological function of human body will potentially change negatively. Therefore,

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

As for the situation that children in Guangzhou like to eat exquisite food and prefer fish to "all grains are not divided", experts point out that children in Guangzhou are short of partial food 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" and affect intellectual development.

According to reports, a high school student in Guangzhou usually likes to eat greasy food such as fried chicken, and as a result, he eats a stout "short melon". After hair testing, according to the lack of trace

Elements for dietotherapy, grew four centimeters in a month. Another 18-year-old mentally retarded teenager's IQ rose from 70 to 90 through a balanced diet of trace elements.

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

Those who enter the human body, rather than buying various tonics, should adjust their diet balance and carry out dietotherapy. For example, corn can supplement magnesium, shrimp skin can supplement calcium, and raw carrot can supplement vitamin.

Raw elements can be healthy, raw onions can improve eyesight, garlic can be sterilized, 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 the best when the age is less than two years old.

Lack of trace elements affects girls' bodybuilding

2000 1 1 month 16 1 1:53 Xinmin evening news

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

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, people will be mentally exhausted and have yellow muscles if they lack magnesium.

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

If magnesium is deficient or low, you can take drugs with magnesium supplement function 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 immune function in young girls.

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

There are more facial acne and acne in girls, which is also related to zinc deficiency. Zinc deficiency can also be supplemented with food. Some animal foods, such as oysters, fish and animal liver.

Dirt, meat and eggs contain a lot of zinc.

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

It brings trouble to the whole body, resulting in dizziness, palpitation, physical decline, memory loss, inattention, low disease resistance and other symptoms, and less loss.

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

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

When the copper content decreases in the body, 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.

Close 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 supplement the function of trace elements? See the recipe 200 1 Apr.23rd, 2008 13: 1 1 People's Daily Online.

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

Is the request reasonable?

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

Tin, vanadium and silicon *** 14 kinds. There are very few elements in the 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 it plays an important role in the physiological function of human tissues. It is a necessary article 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 it must be passed.

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

Especially during pregnancy, attention should be paid to supplementing trace elements to strengthen food. From the distribution and absorption of inorganic salts in food, it is compared among Chinese people.

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

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

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

Whether it is lacking. However, from a scientific point of view, this detection method is not completely reliable, or has little reference value. Because the human body is a self-balancing.

The sensitive response of the whole, when the body lacks a certain element, can be adjusted in time to supplement its deficiency. However, when this compensatory ability cannot supplement the human body's inheritance,

It will only show the abnormality of clinical laboratory indexes when consumption continues, and it will only show clinical symptoms after a period of time. Because the examination of trace elements needs to be very

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

When the clinical symptoms have appeared, they can only be treated by drugs.

Therefore, although we care about our health, we should supplement our nutrition scientifically, as long as we adhere to a scientific and balanced diet for a long time, and eat a variety of foods every day without picking.

Eating without partial eclipse is difficult to cause nutritional deficiency. As for whether it is necessary to supplement trace element additives, we think that special groups such as the elderly, pregnant women and teenagers can be supplemented appropriately at a specific time according to their own needs, and it is best to apply food supplements to adults.

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

(3) Treatment measures: what is missing is what is needed.