Previous article"FitnessNutrition: Understanding the Three Major Nutrients" span>Introduced the three major nutrients, today I will introduce a small but equally important vitamins and minerals
1. Vitamins
Vitamins are nutrients that the human body cannot produce on its own and needs to be obtained from food. Although the amount required is small, lack of vitamins affects our metabolism and causes various diseases.
Vitamins are divided into fat-soluble vitamins and water-soluble vitamins
1. Fat-soluble vitamins
As the name suggests, fat-soluble vitamins require the help of fat to be absorbed by the body. Therefore, an excessive low-fat diet will hinder the absorption of these vitamins.
Vitamin A
Vitamin A is very important for our eyes. Lack of vitamin A can cause night blindness, dry eye and other diseases. We can obtain it through animal liver, carrots, cod liver oil and other foods.
Vitamin D
Vitamin D is the only vitamin that the human body can synthesize. It affects our bone health. Exposure to the sun and intake of milk and egg products can help.We get vitamin D.
Vitamin E
Vitamin E is an antioxidant that scavenges many free radicals that are harmful to the human body. It can be found in fish, nuts, and vegetable oils.
Vitamin K
Vitamin K deficiency can lead to insufficient coagulation function. Spinach and liver are both sources of vitamin K.
2. Water-soluble vitamins
Water-soluble vitamins are easily excreted with water, so they are not easy to store in the body, and there is usually no problem of excessive intake
Vitamin B
Vitamin B complex contains 8 kinds of vitamins, which have a wide range of effects, including anemia, fatigue, oral diseases, etc. B complex is abundant in various grains, offal, milk and eggs.
Vitamin C
Vitamin C should be the most familiar vitamin to everyone, and its deficiency may lead to the risk of scurvy. A variety of fresh fruits and vegetables can ensure you have enough vitamin C.
2. Minerals
Calcium
In addition to helping our bones strengthen, calcium is also involved in various metabolic functions. As long as you consume more dairy products, you don't have to worry about calcium deficiency.
Sodium
The biggest function of sodium is to maintain the balance of electrolytes in the body, and common table salt is the best source.
Potassium
The function of potassium is also to help balance electrolytes in the body, and can be consumed from meat, dairy products, and vegetables.
Iron
Iron is related to our blood circulation. A lack of iron may cause anemia. Red meat and leafy vegetables are rich in iron.
Iodine
Iodine directly affects our thyroid function. Too much or too little will lead to abnormal thyroxine. Kelp, seaweed and other plants are the most abundant.
Zinc
Zinc helps the immune system and growth functions and is rich in meat, seafood, liver, etc.
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