Food sources of vitamins

1. Vitamin A: The natural vitamin A content in animal liver, egg yolk, cream and cod liver oil has the highest content; among plant foods, dark color (red, yellow, green) vegetables such as tomatoes, carrots, peppers, sweet potatoes, water spinach, amaranth and certain fruits such as bananas, persimmons, oranges, peaches, etc. contain more carotene.

2. Source of vitamin D: Adequate light can produce vitamin D3. Animal foods such as cod liver oil, egg yolks, and milk contain vitamin D3.

3. Vitamin E is widely distributed in nature and is generally not easy to be deficient. Vegetable oils contain a high amount of vitamin E, which is parallel to the content of polyene fatty acids such as linoleic acid. Certain factors may affect the vitamin E content in foods, such as milk, which varies in content depending on the season. In addition, vitamin E is unstable and will be lost during storage and cooking.

4. Food sources of vitamin B1: Coarse grains, beans, peanuts, lean meat, viscera and dry yeast are all good sources of vitamin B1. However, attention must be paid to processing and cooking methods to avoid damage. Certain fish and mollusks contain thiamin enzyme, which breaks down and destroys thiamine, which is vitamin B1. If heating can destroy the vitamin enzyme, the vitamin B1 content in food can be maintained without eating fish and molluscs raw.

5. Food source of vitamin B2: Vitamin B2 is also known as riboflavin. Plants can synthesize riboflavin, but animals generally cannot synthesize it. Although intestinal bacteria can synthesize a small amount of vitamin B2, they cannot meet the needs, so vitamin B2 mainly depends on food supply. Vitamin B2 is not widely distributed in nature and is only concentrated in a few foods such as liver, kidney, milk, egg yolk, river crab, eel, mushroom, and seaweed. The vitamin B2 content in green leafy vegetables is slightly higher than that in other vegetables. The vitamin B2 content in dried beans, peanuts and other foods is acceptable. Cooking and grain processing can lose more vitamin B2 and should be paid attention to.

6. Niacin: Foods with high niacin content include animal liver, lean meat, coarse grains, peanuts, beans, yeast, etc.

7. Folic acid: It is rich in animal liver, kidney, fruits, vegetables, wheat bran and other foods. When the intestine functions normally, part of the intestinal flora can also be synthesized. Therefore, there is generally no shortage.

8. Vitamin B12: The content of plant foods is very small. Its food sources are mainly animal foods. The content is high in meat, milk and animal viscera. Beans can contain vitamin B12 after fermentation. Microorganisms in the human colon can synthesize vitamin B12, but it cannot be absorbed and can only be excreted with feces.

9. Food sources of vitamin C: Fresh plants have more vitamin C, such as persimmon peppers, bitter gourd, cauliflower, kale and other vegetables, as well as fruits such as kiwi fruit, wild jujube, red fruit, and Shatian pomelo. The vitamin C content of some wild vegetables and wild fruits is higher than that of commonly used vegetables. Vitamin C is easily destroyed during storage, processing and cooking, and organic acids and other antioxidants in plants can protect vitamin C.