What to eat to supplement vitamins
Vitamins are essential micronutrients for the human body and participate in various physiological functions. A lack of vitamins can lead to various health problems. This article will recommend foods rich in various vitamins based on hot topics and hot content on the Internet in the past 10 days, and provide structured data reference.
1. Vitamin A
Vitamin A is essential for vision, immune system and skin health.
| food name | Vitamin A content (per 100g) |
|---|---|
| carrot | 835μg |
| sweet potato | 709μg |
| spinach | 469μg |
| beef liver | 16800μg |
| mango | 54μg |
2. B vitamins
B vitamins include a variety of vitamins that are important for energy metabolism and the nervous system.
| vitamin type | main food source | Recommended daily amount |
|---|---|---|
| B1 (Thiamine) | Whole grains, pork, beans | 1.1-1.2mg |
| B2(riboflavin) | Milk, eggs, lean meat | 1.1-1.3mg |
| B3 (niacin) | chicken, fish, peanuts | 14-16mg |
| B9(folic acid) | Green leafy vegetables, beans | 400μg |
| B12 | animal liver, fish | 2.4μg |
3. Vitamin C
Vitamin C is a powerful antioxidant that aids immune function and collagen synthesis.
| food name | Vitamin C content (per 100g) | Daily demand ratio |
|---|---|---|
| kiwi | 92.7 mg | 103% |
| orange | 53.2 mg | 59% |
| green pepper | 80.4mg | 89% |
| strawberry | 58.8mg | 65% |
| Broccoli | 89.2 mg | 99% |
4. Vitamin D
Vitamin D aids in calcium absorption and bone health.
| food name | Vitamin D content (per 100g) | Daily demand ratio |
|---|---|---|
| salmon | 526IU | 66% |
| eggs | 87IU | 11% |
| fortified milk | 115-124IU | 15% |
| Shiitake mushrooms | 18IU | 2% |
5. Vitamin E
Vitamin E is an important antioxidant that protects cells from damage.
| food name | Vitamin E content (per 100g) | Daily demand ratio |
|---|---|---|
| Almonds | 25.6 mg | 171% |
| sunflower seeds | 35.17mg | 234% |
| spinach | 2.03mg | 14% |
| avocado | 2.07mg | 14% |
6. Vitamin K
Vitamin K is important for blood clotting and bone health.
| food name | Vitamin K content (per 100g) | Daily demand ratio |
|---|---|---|
| kale | 817μg | 681% |
| spinach | 483μg | 403% |
| Broccoli | 102μg | 85% |
| cabbage | 76μg | 63% |
7. How to scientifically supplement vitamins
1.Get it from food first: Vitamins in natural foods are easier to absorb and use and contain other beneficial ingredients.
2.Pay attention to cooking methods: Water-soluble vitamins (such as vitamin C and B complex) are easily destroyed by high temperatures and prolonged cooking.
3.Moderate supplementation: Special groups such as pregnant women, the elderly or those with dietary restrictions can supplement under the guidance of a doctor.
4.avoid overdose: Excessive amounts of certain fat-soluble vitamins (such as A, D, E, K) may cause toxicity.
Conclusion
A balanced diet is the best way to get a variety of vitamins. The structured data provided in this article can help you choose foods rich in various vitamins more scientifically. According to recent hot search data, the topic of vitamin D and vitamin C supplementation has received the most attention, especially during flu season and winter. It is recommended to reasonably combine various foods according to your dietary preferences and health status to ensure adequate vitamin intake.
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