As we all know, eating more vegetables and fruits can supplement various vitamins needed by the human body, but we never care about whether we are deficient in vitamins.

First, they really don’t know what adverse reactions a lack of vitamins will cause; second, most people think that a normal diet can fully meet the body’s demand for vitamins.

In fact, the nutritionist in the Explosive Nutrition class told us that many people have vitamin deficiencies. Today, I will give you a detailed introduction to three vitamins that are often lacking. Each vitamin will affect our health. If you find you don't have enough, you have to supplement it.

First, vitamin C. In poorer times, scurvy, a disease caused by a severe deficiency of this vitamin, was common. In addition, patients will also experience symptoms such as gum bleeding, nose bleeding, and skin ecchymosis, so they have always been impressive. In modern society, this disease can only be seen in TV series. But that doesn’t mean it’s not important that we eat less.

Although the recommended daily intake of vitamin C for adults is 100 mg, there are still many people who do not have enough vitamin C in their daily lives. But if it is increased to 200 mg per day, it can effectively protect the cardiovascular system and prevent chronic diseases such as coronary heart disease and stroke.

Secondly, let’s talk about vitamin B12. This is a chemically complex vitamin that is common in older adults. On the one hand, it is due to the poor absorption of vitamin B12 in food by the elderly. On the other hand, the elderly like to eat vegetarian food, but vegetarian food does not contain vitamin B12.

Lack of this vitamin can lead to damage to neurological function, resulting in negative consequences such as mental depression, poor sleep quality, and memory loss. Studies have found that most people with Alzheimer's disease also have a vitamin B12 deficiency.

As for how to supplement vitamin B12, we mainly rely on animal foods. For example, ordinary beef, mutton, pork liver, etc. are all good choices.

Finally, I would like to talk about vitamin D. According to research results, nearly 1 billion people around the world will be deficient in vitamin D. Once children are deficient in vitamin D, their development will be seriously affected and they may even suffer from rickets. Once an adult lacks this element, it is likely to lead to osteoporosis.

In fact, adding this element is very simple. There are two common methods. First of all, according to dietary habits, vitamin D is generally stored in the liver and fat, such as common fish, fish eggs, animal liver, eggs, etc. The right amount of food can play a good supporting role.

Another way is easier, and that is to bask in the sun. Proper exposure to the sun can effectively supplement vitamin D. Of course, avoid strong sunlight at noon and try to choose morning and evening.