There are many types of vitamins, the more common are vitamin A, vitamin B, vitamin C, vitamin E and so on.

The main functions of each type of vitamin and the appropriate people and food sources are as follows:

Vitamin A

Main functions

1. Protecting eyesight. Vitamin A is a series of retinol derivatives that promote the synthesis and regeneration of photoreceptors in visual cells to maintain normal vision.

2. Vitamin A is also known as cosmetic vitamins, with the regulation of epidermal and stratum corneum metabolism, to maintain the growth of normal epithelial tissues, there is a certain degree of anti-ageing and wrinkle efficacy, used as a nutrient additives in cosmetics to prevent skin roughness, promote normal growth and development, can be used in creams and lotions.

3. Vitamin A can promote protein synthesis, for the body's immune function has an important impact. It should be reminded that excessive intake of vitamin A, resistance to epithelial infections does not increase with the dose.

4. Promote growth and reproduction (vitamin A deficiency may be responsible for affecting reproductive function).

5. Protects mucous membranes and reduces damage to the mucous membranes of organs such as the respiratory tract, mouth, stomach and intestines.

Suitable people

1. Long-term fat malabsorbers, vegetarians, long-term wearers of contact lenses and those who stare at the computer screen for a long time.

2. People with poor body resistance and high cholesterol level.

3. Those who regularly take vitamin C and E supplements and also take beta-carotene supplements can synergize the effect.

Food sources

Mostly found in cod liver oil, animal liver, dairy products, green vegetables and other foods. Among them, carotene can be converted into vitamin A in the human body.

B-vitamins

There are more than twelve kinds of B-vitamins, and there are nine kinds of them recognized by the world unanimously, all of them are water-soluble vitamins, which are retained in the body for only a few hours, and they must be supplemented every day. They complement each other's effects and are involved in the metabolism of sugar, protein and fat in the body.

Vitamin B1

Main Functions

1. Vitamin B1 has the ability to maintain normal circulatory, digestive, neurological, and intramuscular functions; and to regulate the function of the gastrointestinal tract.

2. It can prevent foot fungus.

3. Preventing and controlling peripheral neuritis, indigestion, seborrheic dermatitis, eczema and so on.

Suitable for people

1. People who smoke, drink alcohol and often consume granulated sugar should increase the intake of vitamin B1.

2. Women who are pregnant, breastfeeding or taking birth control pills need large amounts of vitamin B1.

3. People who are in a stressful situation (illness, anxiety, mental shock, post-surgery, etc.) need not only B1, but all the vitamins in the B group, which means that they should take B complex vitamin preparations.

Food Sources

Mostly found in foods such as yeast, grains, liver, soybeans, and meat.

Vitamin B2

Main Functions

1. Vitamin B2 is involved in a variety of biochemical reactions in the human body and promotes cell regeneration, and protects the skin follicles mucous membranes and sebaceous glands against sunlight damage.

2. Helps prevent and eliminate inflammatory reactions in the mouth, lips and tongue.

3. It promotes growth and development, protects the eyes and maintains the health of the skin.

4. Affects the body's absorption of iron.

Suitable people

1. First of all, it is suitable for women after taking birth control pills, or pregnant mothers-to-be or breastfeeding new mothers, these people need to take a lot of vitamin B2 because of the specificity of their physique.

2. Secondly, it is in the daily life of the diet, don't like to eat lean meat and drink some dairy products, these people can Appropriate increase of some vitamin B2, and diabetes and ulcers and other dietary aspects of the people have been controlled, but also appropriate supplementation of vitamin B2.

3. Summer, easy to be bitten by mosquitoes, take some of them, you can produce some of the mosquitoes hate the smell of the people, before going to bed you can take a piece of vitamin B by mouth or in the bath a few drops of vitamin of the liquid, can be play a role in preventing mosquitoes Oh.

Food sources

Many exist in yeast, vegetables, eggs, dairy products, animal liver and kidneys, eel and so on.

Vitamin B3

Main Functions

1. Promote the health of the digestive system, reduce gastrointestinal disorders, relieve diarrhea.

2. Promote blood circulation, prevent and relieve severe migraine.

3. Inhibit the formation of skin melanin, prevent skin roughness, and combat allergic itchy skin diseases.

Contraindications

1. Use with caution in patients with diabetes, glaucoma, gout, hyperuricemia and liver disease.

2. Prohibited for patients with ulcer disease.

3. Please consult your physician or pharmacist for dosage for children.

Food Sources

Green leafy vegetables, milk, liver, kidney, lean animal meat, fish, nuts, etc..

Vitamin B5

Main Functions

1. Aids in cell synthesis, participates in the production of energy in the body, controls the metabolism of fat, and contributes to the secretion of the body's anti-stress hormones (steroids).

2. Enhances normal skin hydration function, repairs the skin barrier, treats atopic dermatitis, ichthyophosphate, psoriasis, and many other skin diseases, and maintains healthy skin and hair.

3. Anti-stress, anti-cold, anti-infection, moderate many antibiotic side effects and toxins, relieve nausea and other symptoms.

Food Sources

Mostly found in yeast, liver, meat, coarse grains, green leafy vegetables, nuts, soy lecithin and so on.

Vitamin B6

Main Functions

1. Promote the metabolism of amino acids, promote the growth of epithelial cells, prevent and control seborrheic skin inflammation, and maintain skin health.

2. It plays an important role in protein metabolism and treats neurasthenia, vertigo and atherosclerosis.

3. Auxiliary treatment of anemia, leukopenia, mouth ulcers, gestational diabetes and other diseases.

4. Production of brain transmitter serotonin, will bring the "good mood" of passion.

Suitable people

1. The elderly are prone to lack of vitamin B6, when the lack of vitamin B6 will appear anemia, resistance to decline and other signs. Appropriate intake of vitamin B6 can enhance the immune function.

2. Vitamin B6 can help relieve premenstrual tension, anxiety, emotional ups and downs, and breast tenderness in women with premenstrual syndrome (PMS).

3. Smokers, smoking reduces the body's utilization of vitamin B6, and it's best to supplement in moderation.

4. Alcoholics, as alcohol can detract from the body's vitamin B6 content, resulting in low levels of vitamin B6 in the body.

5. People with a high proportion of protein in their diets, because vitamin B6 helps to separate protein, can convert excess protein into nutrients needed by the body, to avoid accumulating too much in the body and causing chronic diseases.

6. Pregnant women and nursing mothers can take vitamin B6 to reduce swelling of the hands and feet and pain in the knuckles.

7. Heart disease patients taking vitamin B6 can reduce the chance of heart attack.

8. Women taking birth control pills: taking oral contraceptives will make the blood level of vitamin B6 is low, so it is necessary to appropriate supplementation.

Food Sources

Yeast flour, rice bran, meat, dairy products, eggs, whole grains, potatoes, beans and so on.

Vitamin B12

Main Functions

1. Protecting the nervous system, such as: increasing the utilization rate of folic acid, maintaining the metabolism and function of the nerve myelin sheaths, promoting the development and maturation of the red blood cells, keeping the muscle hematopoietic function in a normal state, and preventing pernicious anemia.

2. It helps skin health and maintains skin elasticity and luster.

Suitable people

1. Vegetarians who do not consume eggs and dairy products should supplement vitamin B12 in due course.

2. People who drink a lot of alcohol due to frequent socializing also need to supplement vitamin B12.

3. Some elderly people often have difficulties in absorbing vitamin B12, which can be supplemented by injection.

4. People who eat a lot of protein must get more vitamin B12

However, vitamin B12 should not be given intravenously, as it can be accidentally administered by drip or IV.

Food sources

Animal foods, such as animal offal (beef liver, beef kidney, pig liver, pig kidney, pig heart), aquatic products (fish, shrimp, crabs), milk, lean meat, etc., eggs, tempeh in the content of the higher.

Vitamin B13

Main functions

1.? Can prevent liver disease and premature aging, help to a variety of sclerosis, treatment of a variety of liver diseases, its pharmacological effects related to protein synthesis and hematopoietic function, is now becoming the main drug for the treatment of liver disease abroad.

2. In addition, it has good effect of promoting children's development when used with purine.

Applicable people

Patients with liver diseases, children during development.

Food Sources: Root vegetables, liquid portion of cream, yogurt or condensed milk.

Dosage: follow medical advice and take under medical supervision.

Vitamin C

Main Functions

1. In the treatment of diseases, it can relieve vitiligo and reduce the incidence of cancer.

2. Antioxidant and anti-aging, enhance the proliferation of collagen, anti-wrinkle and wrinkle, spot whitening, skin protection.

Suitable people

1. People in stressful work and study: Stress inhibits the function of the immune system, reduces its efficiency, and tends to promote the reanimation of latent viruses in the organism.

2. Women during pregnancy and breastfeeding: the level of vitamin C in women's bodies is lower than usual, resulting in low resistance to colds, and many cold remedies have side effects on pregnant women, so colds are often regarded as the biggest "problem" during pregnancy.

3. Iron deficiency in the body: Iron deficiency is not only due to insufficient absorption of iron, but more importantly, the body's ability to absorb iron from food is insufficient. When the body is deficient in iron, vitamin C can help the body to absorb iron from non-meat food up to 10 times.

4. Regular smokers: Smokers consume vitamin C at a higher rate than the general population. Studies have shown that heavy smokers increase their vitamin requirements by more than 40 percent over non-smokers.

Food Sources

Mainly found in fresh fruits and vegetables, such as: dates, oranges, hawthorn, lemons, kiwi, green peppers, tomatoes, cabbage and so on.

Vitamin D

Main Functions

1. Reduce the incidence of heart disease, lung disease, cancer, diabetes, hypertension, osteoporosis, Alzheimer's disease, schizophrenia and multiple sclerosis.

2. Promote skin metabolism, enhance resistance to eczema, scabies, erythema, treatment of psoriasis, pemphigus, baldness, skin tuberculosis and so on.

Suitable people

1. Children and teenagers in the developmental period: vitamin D has a very important role in the growth of bones. Therefore, children and adolescents in the developmental stage can take vitamin D supplements under the guidance of doctors.

2. Degenerative arthritis patients: people over 40 years old and those who like to engage in intense sports or physical labor are prone to degenerative arthritis. Vitamin D is good for people with osteoporosis, chondromalacia, and calcium deficiency in both prevention and treatment.

3. People who often work at night: Night workers, nuns, or those who can't get enough sunlight because of their clothing or lifestyle need to pay special attention to increasing their intake of vitamin D in their diet.

4. Elderly people: The main source of vitamin D is dairy products with added nutrients, but elderly people are more prone to anorexia to such foods because of lactase deficiency. So you need to take some special vitamin supplements to minimize calcium loss in the elderly.

5. Pregnant or breastfeeding women: Women in this period are generally prone to vitamin D deficiency, so it is necessary to pay attention to the appropriate amount of vitamin D supplementation, but also pay attention to not excessive intake of vitamin D, otherwise it will be easy to cause fetal development, so it is best to supplement under the guidance of a doctor.

6. Diet irregular people pay attention to: Vitamin D is a kind of vitamin that must be consumed every day, and people with irregular diets are more likely to miss normal meals, which results in nutritional imbalance, so they need to supplement vitamin D.

7. Darker skinned people who live in the northern region need to supplement vitamin D: Because ultraviolet rays do not easily pass through the darker-skinned people, they cannot synthesize a large amount of vitamin D; while the darker-skinned people do not have the same level of vitamin D, the darker-skinned people do not have the same level of vitamin D. The average annual sunshine is weaker in the north, and the ultraviolet rays of the sun are weaker, so you need to take vitamin D supplements in moderation.

8. People who live in urban areas, especially in areas polluted by smoke, should take more vitamin D.

9. If you are taking anti-spasmodic medication, you have to increase your intake of vitamin D.

10.

10. Children who drink milk without added vitamin D must increase their vitamin D intake.

Food sources

Skin synthesized by ultraviolet radiation, marine fish, animal liver, egg yolks, cream, cheese and so on.

Vitamin E

Main Functions

1. Antioxidant, enhance skin moisturizing, elasticity, resistance to sunlight damage to the skin, to prevent premature aging of skin cells.

2. Assist in the treatment of psoriasis, vitiligo, gastric ulcer and other diseases.

3. It can inhibit the reaction of lipid peroxide in the lens of the eye, improve blood circulation, and prevent the occurrence and development of myopia.

4. It can treat various diseases due to free radical damage. Commonly used in habitual abortion, preeclampsia, infertility and menopausal disorders.

Suitable for the crowd

1 ⒈ lack of nutrition in the body, the lack of vitality of the body, endocrine disorders of the crowd.

Peak weak, sick, premature aging, tumor patients and chemotherapy in the crowd.

Arthritis, dermatitis, pigmentation patients.

S⒋ low libido, irregular menstruation, infertile people.

Be careful of those who need to take care of themselves.

Food Sources

Wheat germ oil, sunflower seeds, almonds, asparagus, egg yolks, nuts and beans.

Vitamin K

Main Functions

1. Prevents bleeding disorders in newborn babies.

2. Prevent internal bleeding and hemorrhoids.

3. Reduce heavy bleeding during physiological period.

4. Promote normal blood coagulation.

Suitable people

1. Frequent nosebleeds.

2. Those with severe burns or trauma.

3. Those who are taking antibiotics.

4. Premature babies.

5. People who do not have enough bile to absorb fat (need to be supplemented by injections).

6. Patients with chronic cholecystitis.

7. Long-term use of antibiotics and intestinal sterilization drugs.

8. Patients with pancreatic disease, patients with bile duct disease and patients with atrophy of the mucosa of the small intestine or fatty stools.

Food Sources

Green leafy vegetables such as spinach, kale, beets, green beans, lettuce, cauliflower, mustard greens, parsley, green peas and carrots are very good sources of vitamin k.

Vitamin PP (niacin): plays a role in transferring hydrogen in the physiological oxidation process of cells, and has the effect of combating mange.

Vitamin M: anti-anemia; maintenance of normal cell growth and immune system function.

Vitamin T: aids in blood clotting and platelet formation.

Vitamin U: important in the treatment of ulcers.

Xinhua.com-Scientific Understanding of Vitamins