1 spinach

Spinach is not only rich in β -carotene and iron, but also an excellent source of vitamin B6, folic acid, iron and potassium, so it has the reputation of "treasure house of nutrition" and is also known as "king of vegetables". According to the Nutrition Diet Guide for China Residents, every100g of spinach contains vitamin B10.04mg and vitamin b20. 1 1 mg. Spinach is rich in B vitamins, which helps to relieve anxiety and depression. Eating spinach helps people get out of the state of anxiety, drive away nervous mood and improve melancholy mood.

2, edamame

Soybean is an important source of plant protein, and also provides phytoestrogens and cellulose. Every100g of edamame contains vitamin B10.15mg and vitamin B 20.07mg.. Eating more edamame can prevent oral ulcers caused by vitamin b2 deficiency.

Oral ulcer patients are often accompanied by vitamin B2 deficiency, and it is effective to treat them with vitamins such as vitamin B2 and B6. All kinds of fresh vegetables and fruits are rich in vitamins and minerals, so you can eat more yellow and dark green fruits and vegetables, and eat at least 500 grams of vegetables and fruits every day to supplement the lack of vitamins. In addition, vitamin A and zinc should be supplemented by eating milk, eggs, wheat germ and other foods.

3. Potatoes

Potato is an anti-aging food, which is rich in B vitamins such as vitamin B 1, B2, B6 and pantothenic acid, and a large amount of high-quality cellulose. According to the Nutrition Diet Guide for China Residents, every100g of potato contains vitamin b 10. 1 mg and b20.02 mg. Vitamin B in potatoes can participate in fat metabolism and help to lose weight.

In addition, potatoes also contain nutrients such as trace elements, protein, fat and high-quality starch. These ingredients play an important role in the process of anti-aging and disease prevention, and can effectively help women detoxify. Women who eat more potatoes can also take good care of their skin and protect their appearance.

Extended data:

Symptoms and sources of vitamin B deficiency

Vitamin B 1, also known as thiamine, can cause various types of beriberi if it is lacking for a long time. Vitamin B 1 mainly exists in sunflower seeds, peanuts, lean meat, peppers, peas, mung beans, soybeans, wheat, corn flour, japonica rice, black rice, millet, egg yolk, tofu skin, pig liver, apples and other foods.

Vitamin B2 Vitamin B2 is also called riboflavin. If it is lacking, it will easily lead to fatigue, fatigue, sore throat, itchy eyes, purple tongue, skin rash and oral reproductive system syndrome. It is sensitive to light and is easily destroyed by light. It mainly comes from pig liver, bran, eggs, soybeans, walnuts, beef, milk, peanuts, spinach, rape, lean pork, crucian carp, japonica rice, wheat, beans and so on.

Vitamin B3 is also called nicotinic acid. Long-term lack of appetite, fatigue, weight loss, inattention, excitability, dermatitis and other symptoms will occur. It mainly comes from mushrooms, peanuts, mushrooms, chicken breast, lean pork, beef and mutton, soybeans, hairtail, shrimp, millet, rice, wheat, eggs, corn and other foods.

Calcium pantothenate, also known as pantothenic acid, will have symptoms such as gastrointestinal discomfort, vomiting, abnormal sensation in hands and feet, decreased sensitivity to insulin, decreased antibodies and decreased immunity. It mainly exists in animal liver and kidney, egg yolk, animal heart, wheat germ, wheat bran, peanuts, walnuts, rice, oats, mushrooms, wheat, avocado and other foods.

Vitamin B6 deficiency of vitamin B6- will lead to weakness, decreased immune function, anemia, dermatitis and other symptoms, and even depression and irritability. It mainly comes from sunflower seeds, red pepper, tuna, chicken breast, soybeans, peanuts, cashews, beef, celery, pork liver, potatoes, kale, chicken wings, pork, pine nuts, leeks and other foods.

Vitamin B7, also known as biotin, is characterized by mania, lethargy and stunting in infants lacking biotin. However, adult deficiency will lead to hair thinning, loss of luster, hair loss, red rash, dryness around eyes, nose and mouth, loss of appetite, depression, decreased muscle tone and so on. The deficient can be obtained from peanuts, sunflower seeds, hazelnuts, Agrocybe aegerita, pork liver, coffee beans, boletus, almonds, black eggs, peppers, yuba, wheat bran, walnuts, cashews, cereals, noodles, cowpeas, cabbage, eggs and other foods.

Vitamin B9 Vitamin B9 is what we often call folic acid. Folic acid deficiency in early pregnancy can cause fetal neural tube defects. Therefore, doctors suggest that pregnant women should be supplemented with folic acid before and early pregnancy, and pregnant women should be 600-800? G/day, even in the first trimester can be recommended to 1000? G/day, wet nurse 550-800? g/day。 Pig liver, black watermelon seeds, soybeans, chicken hair, asparagus, baby vegetables, colored peppers, red-skinned eggs, peanuts, leeks, Chinese cabbage, oranges, tofu, strawberries, broccoli, pineapples and other foods are rich in folic acid.

Vitamin B 12, also known as cobalamin, not only participates in various chemical reactions in the body, but also helps to maintain the nerve sheath that protects the nerves. Lack of vitamin B 12 can cause hyperhomocysteinemia, megaloblastic anemia, nervous system damage, mental depression, memory loss, limb tremor and other symptoms. Generally, animal liver, sardines, oysters, duck eggs, herring, whole milk powder, cheese, crab, salmon, beef, tuna, mutton, cod, egg yolk, turkey, sea bass, grouper, lobster, pork, yogurt and other foods contain abundant vitamin B 12.

References:

Baidu encyclopedia? Vitamin b