The poor immunity is actually due to the lack of vitamins. The most vulnerable vitamin in winter is

. In cold winter, everyone likes to eat something that can & ldquo; Keep out the cold & rdquo; Is it enough to eat food without paying attention to the nutrients they need? Vitamins are a class of organic compounds necessary to maintain good health. This kind of substance is neither the raw material of body tissue nor the source of energy in the body, but a kind of regulatory substance, which plays an important role in material metabolism. This kind of substance cannot be synthesized or the synthetic amount is insufficient in the body, so although the demand is small, it must be often supplied by food. As a result, the body lacks a variety of nutrients. What vitamins are most likely to be lacking in winter? Let’s get to know it with you.

Vitamin c

is deficient in vitamin C, easy to catch a cold and cough, decreased resistance, frequent bleeding of gums, difficult wound healing, deep marks on the tongue, etc. Vitamin C can reduce the interference of the outside world on the balance of human cells, promote the formation of antibodies and maintain normal immunity. The foods with the most vitamin C are fresh fruits and vegetables, such as broccoli, Chinese cabbage, tomato, hawthorn, kiwi fruit, papaya, strawberry, etc.

it should be reminded that vitamin C is very & ldquo; Fragile & rdquo;, Heating for a long time is easy to be damaged. It is best to blanch and stir fry when cooking.

Vitamin b2

when vitamin B2 is deficient, it is mainly manifested in swelling and inflammation of mucosal parts such as lips, corners of mouth, corners of eyes, tongue and scrotum. Food is too monotonous, lack of green leafy vegetables, milk and eggs, and stress and fatigue may increase physical demand, which are important reasons for vitamin B2 deficiency. There are few foods rich in vitamin B2, and animal liver, kidney and egg yolk are relatively high. Cereals, germ and beans are also good sources.

it is worth reminding that the absolute content of vitamin B2 in green leafy vegetables is lower than that in meat, but according to nutrient density, green leafy vegetables such as spinach and rape are the most dense food sources of vitamin B2.

Calcium

calcium deficiency may not only cause backache, but also insomnia, fatigue, emotional instability, etc. Eating too much meat in winter can easily lead to calcium deficiency. This is because meat has low calcium content. Eating too much will lead to excess total protein in the diet. Excess protein will increase the loss of urinary calcium.

suggestions: the daily intake of fish meat for adults shall not exceed 100g, and that of livestock and poultry meat shall not exceed 75g; Moderate intake of dairy products, bean products, green leafy vegetables and other foods with high calcium content.

Vitamin d

people with insufficient sun exposure or vitamin D deficiency are easy to cause chronic pain; Vitamin D deficiency is related to osteoporosis, decreased resistance and muscle weakness. Vitamin D is a nutrient that the human body cannot synthesize by itself. It is also an important substance to promote bone growth and sound teeth.

scientific research has found that most of the vitamin D required by the human body comes from the sun. In winter, you can choose to bask in the sun for half an hour from 1 a.m. to 4 p.m. On the diet, you can eat some foods such as animal liver, yolk, sardine, sea fish and mushrooms, which are rich in vitamin D.

Vitamin a

lack of vitamin A can lead to rough skin, dry conjunctiva or gastrointestinal diseases.

vitamin A is not only an important element to protect eyes, but also can naturally form a protective film in the suction channel and intestines and stomach to prevent bacteria or harmful substances from directly invading the body. Therefore, vitamin A deficiency, in addition to being bad for the eyes, will also damage the suction tract and gastrointestinal tract.

suggestions: eat carrots every day and animal liver 1 ~ 2 times a week. They are all ways to supplement vitamin A.

vitamins are essential organic compounds in human metabolism. The human body is like an extremely complex chemical plant, constantly carrying out various biochemical reactions. The reaction is closely related to the catalysis of enzymes. Coenzyme must be involved in enzyme activity. Many vitamins are known to be coenzymes of enzymes or components of coenzymes. Therefore, vitamins are important substances to maintain and regulate the normal metabolism of the body. It can be considered that the best vitamin is & ldquo; Bioactive substances & rdquo; It exists in human tissue.