1, foods rich in vitamin B 1: grain skin, beans, nuts, animal offal, millet, Chinese cabbage, celery, lean meat, fermented food, germ, rice bran and bran, etc.
2. Foods rich in vitamin B2: animal livers such as liver, kidney and heart, pork, chicken liver, rice, cucumber, eel, wheat flour, sheep kidney, eggs, milk, beans and vegetables such as rape, spinach and green garlic.
3. Foods rich in vitamin C: such as green vegetables, leeks, spinach, cauliflower, tomatoes, garlic, asparagus, sweet peppers, spinach, radish leaves, cabbage, bell peppers, celery, potatoes, peas and oranges, oranges, grapes, wild jujubes, strawberries, grapefruit, red fruits, persimmons, kumquat and so on.
4. Foods rich in vitamin E: such as wheat germ oil, corn oil, peanut oil, sesame oil, beans, coarse grains and other oil seeds and vegetable oils. Some cereals, nuts and green leafy vegetables also contain a certain amount of vitamin E.
5. Foods rich in vitamin A: milk and dairy products and eggs, animal livers, green leafy vegetables, yellow vegetables and fruits. There are also carrots, tomatoes, persimmons, eggs, beef liver and pig liver, cod liver oil, milk, oranges, broccoli, spinach, sweet potatoes, cheese, butter, lettuce, soybeans, green peas, apricots and so on. In addition, eating more cod liver oil can supplement vitamin A.
The harm of vitamin deficiency in extended data;
1, joint pain. Bone health means a healthy body to a great extent. If you have bone problems such as osteoporosis and arthritis, it means that you may lack vitamin A, vitamin D, vitamin K, and trace elements such as copper, chromium, zinc, magnesium and molybdenum. You should drink more milk and eat more vegetables such as carrots.
2, hair loss, nails are easy to crack. This is your body warning you that you are not getting enough B vitamins and protein. It is recommended to eat more meat, fish, eggs, beans and dairy products consciously.
3. I always feel tired. If you always feel heavy and listless, you may lack vitamin C, vitamin D and minerals such as iron, potassium and magnesium. You can eat some foods rich in magnesium and potassium, such as potatoes and bananas.
4, easy to catch a cold. People who are prone to catch a cold or flu at ordinary times are likely to have poor immunity. They need to consciously supplement vitamins A, C, D, E and minerals magnesium and zinc from their diet to enhance their immunity, such as eating green leafy vegetables, kiwi fruit, oranges and other foods rich in vitamin C.
5, gastroptosis, constipation and other gastrointestinal problems. It shows that the digestive function is not good. It is necessary to consciously supplement vitamins B 1 1, B8, B 12 and mineral zinc, which will help to protect and enhance the function of gastrointestinal digestive organs and improve digestion and absorption capacity. Foods rich in zinc mainly include lean meat, liver, eggs and oysters of animals.
6, can't sleep well. Frequent insomnia will affect health, and in severe cases, it will cause diabetes, heart disease and high blood pressure. People who can't sleep steadily should take more vitamin B 1 1 and calcium, which can promote sleep.
References:
People's Daily Online-Lack of vitamins has six major hazards. What vitamin supplements do you eat?