The vitamin that Chinese people are most likely to lack, this one ranks first (not vitamin C)

This is the vitamin that Chinese people are most likely to lack (not vitamin C)

2024-08-20

When it comes to vitamin supplements, the first thing that comes to mind isVitaminsC。

In fact, according to relevant surveys, compared with vitamin C, Chinese residents are more likely to lack vitaminB₂, vitaminsB₁and vitamin A.

Experts interviewed

Gao Chao, Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention

Vitamin B₂

In the country's mostAmong the vitamins that are easily deficient,dimensionB₂First in line。The Chinese Nutrition Society recommends that adult men and women maintainB₂The recommended intakes for vitamins A and B are 1.4 and 1.2 mg/day respectively.

According to the "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2020)", the Chinese residents maintainB₂The average daily intake is only 0.7 mg.

Lack of performance

dimensionB₂Also called riboflavin, its main physiological function is to participate in energy as a coenzymemetabolismIf the intake is insufficient, energy and material metabolism will be disrupted.

In the early stages of deficiency, symptoms include fatigue, oral or eye discomfort, etc. In severe cases, skin and mucous membrane damage and resulting inflammation may occur, such as ulcers at the corners of the mouth, cheilitis, glossitis, keratitis, scrotal dermatitis, etc.

People with high daily energy consumption, growing children, and people recovering from trauma should pay special attention to adequate intake of vitamins and minerals.B₂。

This kind of food supplement

B₂The main food sources are milk, egg yolks, dark green leafy vegetables, grains, beans, nuts, fish and offal. Yogurt, cheese, fermented black beans and other foods containing beneficial microorganisms are usually rich in vitamins.B₂。

According to nutrient density, dark green leafy vegetables are vitaminB₂The densest source of

dimensionB₂Intake can reflect the balance of diet. Deficiency is mainly caused by monotonous food, such as eating less green leafy vegetables, milk and eggs, and mainly eating refined white rice as the staple food.

Vitamin B₁

The Chinese Nutrition Society recommends that adult men and women maintainB₁The recommended daily intake of vitamins and minerals is 1.4 and 1.2 mg/day respectively.B₁The intake is decreasing.

The results of the national nutrition survey show that from 1982 to 2020, the Chinese people maintainedB₁The average intake of vitamin C dropped from 2.5 mg/day to 0.8 mg/day.

Lack of performance

dimensionB₁Also known as thiamine, it is closely related to the function of the nervous system.B₁It can make people depressed and slow in thinking. Studies have shown that supplementing vitaminsB₁Can improve postpartum depression.

Severe lack ofB₁Sometimes peripheral neuritis may occur, such as beriberi, and the risk of sudden heart attack may be increased.

This kind of food supplement

dimensionB₁It is widely present in various natural foods, especially cereals, beans and dried fruits. It is also rich in animal offal, lean meat and eggs.

It should be noted thatB₁In grains, it mainly exists in the epidermis and germ. Although rice and flour that are processed too finely taste better, they lose a lot of precious vitamins.B₁。People who eat refined white rice and flour as their staple food are most likely to lack this nutrient.。

Vitamin A

The Chinese Nutrition Society recommends that the recommended daily intake of vitamin A for adult men and women is 770 and 660 micrograms per day, respectively. According to the "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2020)", the average daily intake of vitamin A in Chinese residents is 406.8 micrograms.

Lack of performance

The most important function of vitamin A is to maintain visual function. Deficiency increases the risk of dry eyes and night blindness.

Vitamin A is also very important for the formation and development of epithelial tissue cells. Deficiency can lead to dryness, hyperplasia, keratinization, and susceptibility to infection of the skin and mucous membranes.

Especially children, the elderly and people with low immunity are prone to respiratory inflammation due to vitamin A deficiency.

This kind of food supplement

The best sources of vitamin A are animal liver and kidneys, egg yolks, cream and fatty fish.

Carotene can be converted into vitamin A in the body, so orange or dark green fruits and vegetables rich in carotene, such as carrots, pumpkin, mango, papaya and various dark green leafy vegetables, are good sources of vitamin A.

Vitamin C

The Chinese Nutrition Society recommends that adults should consume 100 mg of vitamin C per day; to prevent chronic diseases, it is recommended to consume 200 mg per day.

Data shows that the average daily intake of vitamin C among Chinese residents is 75.5 mg.

Lack of performance

Vitamin C, also known as ascorbic acid, is one of the nutrients most required by the human body. It has multiple physiological functions, such as anti-oxidation, enhancing human immunity, and improving the utilization of iron, calcium and folic acid.

Long-term deficiency of vitamin C can cause bleeding gums, subcutaneous ecchymosis, oral ulcers, difficulty in wound healing, etc. It may also cause a variety of chronic diseases such as diabetes and cardiovascular disease.

This kind of food supplement

The main sources of vitamin C are fresh vegetables and fruits, such as fresh peppers, rapeseed, amaranth, broccoli, fresh dates, hawthorn, kiwi, etc.

Generally speaking, eating one pound of vegetables and half a pound of fruit every day can meet the body's needs for vitamin C, and there is no need to take additional supplements.▲

The author of this article is a special correspondent of Life TimesGreen Pavilion Editor of this issue:Xu Menglian

news

This is the vitamin that Chinese people are most likely to lack (not vitamin C)

Introduction

My contact information