Nutrients
Main Function Food Source Deficiency Symptoms Protein ProteinThe substances necessary for the formation of body tissues; enzymes, antibodies, hormones, and other substances that regulate physiological functions in the tissues of the body to promote growth and supply heat.
Lean meat, eggs, beans, soy products
Slow growth, weight loss, fatigue, reduced resistance to disease, trauma, fractures that are not easily healed, delayed health recovery after illness, and nutritional edema.
Fat FatIt supplies heat, supplies essential fatty acids, promotes the absorption of fat-soluble vitamins, and increases the savoriness and satiety of meals.
Vegetable oil, animal fat, fat
Essential fatty acid deficiency disease, fat-soluble vitamin deficiency disease.
Cholesterol CholesterolThe essential substances in the human body maintain the normal functions of the human spinal cord, brain, nerve cells, liver, kidneys, and skin. Cholesterol also destroys tumor cells and other harmful substances.
Animal fats, egg yolks, shrimps, crabs, and livers, in addition to food, can be synthesized by the body itself.
Elderly people or poorly metabolized fat should eat less food with more cholesterol.
Dietary FiberStimulate the secretion of digestive juice and peristalsis, and discharge some harmful substances in the body, affect lipid metabolism, reduce serum cholesterol, prevent cardiovascular disease, diabetes.
Coarse grains, beans, vegetables, fruits, constipation.
May cause intestinal cancer, cardiovascular disease.
CarbohydrateHeat supply. Helps fat burn in the body. Helps the body's own protein synthesis in the body.
Cereal foods. Potato foods. Root foods such as potatoes.
Slow growth, weight loss, fatigue.
Vitamin A (retinol) Vitamin A (Retinol)Maintain the health of epithelial cells such as skin and respiratory tract, digestive tract and urinary tract mucosa, normal vision, increase resistance to infections and other diseases.
Animal liver and other organs, spinach, other green leafy vegetables, carrots.
Night blindness, corneal softening and even blindness, prone to respiratory diseases, dry skin and keratosis, prone to infectious diseases, prone to tumor.
Vitamin B1 (Thiamin) VitaminB1 (Thiamin)Promote appetite, promote growth, promote carbohydrate metabolism; prevent neuritis, prevent beriberi.
Variety of cereals, cereals, especially whole grains, yeast, sunflower seeds, beans, especially soybeans.
Nervitis, beriberi, enlarged heart, muscle atrophy, loss of appetite, weight loss.
Vitamin B2 (riboflavin) VitaminB2 (Riboflavin)Promotes the metabolism of proteins, fats and carbohydrates; it is essential for growth to maintain health.
Animal viscera, eggs, milk, yeast, kale, sunflower seeds.
Oral ulcers, cheilitis, glossitis, dermatitis, keratitis, scrotum, and visual fatigue.
Niacin NiacinPromote the metabolism of carbohydrates, fats and amino acids, reduce blood cholesterol, and maintain the health of skin and nerves.
Poultry, fish, peanuts, sunflower seeds.
Glossitis, dermatitis, ecchymosis, loss of appetite, indigestion, diarrhea, headache, memory loss, dementia.
Vitamin B6 Vitamin B6Produce antibodies that regulate the central nervous system and maintain skin health.
Malt, yeast, tomatoes, bananas, peanuts, sunflower seeds.
Anemia, weight loss, stomach pain, vomiting, depression, nervousness, numbness or pain in the limbs.
Vitamin B12 VitaminB12 grows normally, maintains the health of the nervous system, and promotes the production and health of blood cells.
Animal viscera, aquatic products, meat.
Pernicious anemia, neurodegeneration, tongue, mouth, gastrointestinal mucosal inflammation.
Folate FolateThe formation of new blood cells has an effect on rapidly growing tissues such as bone marrow and the digestive tract intima
Spinach, kale, asparagus, malt, citrus, animal liver.
anemia
Pantothenic acidPromotes the function of the adrenal glands, converting fat and glucose into heat energy.
Yeast, barley, animal liver, poultry eggs, soybeans, peanuts, sesame seeds.
Gastrointestinal dysfunction, fatigue, weakness, sports ataxia.
Vitamin C (Ascorbic Acid) Vitamin C (Ascorbic acid)Necessary for the formation of teeth and bones, healing after fracture, healing of wounds and burns, and increased resistance to diseases and infectious diseases.
Green leafy vegetables, bean sprouts, fruits, especially citrus and potatoes.
Scurvy, gingival swelling, bleeding, skeletal fragility, necrosis, capillary brittleness, subcutaneous hemorrhage.
Vitamin D Vitamin DPromote the absorption of calcium and phosphorus, regulate the normal metabolism of calcium and phosphorus, promote the normal growth of teeth and bones.
Outdoor sun exposure, cod liver oil, eggs, fish, milk.
Rickets in children, osteomalacia in adults, and osteoporosis in the elderly.
Vitamin E Vitamin EMaintaining the health of the myocardium and skeletal muscle may delay the progress of aging; prevention of air pollution has a certain effect.
Vegetable oil, malt, whole wheat, almonds, peanuts, sunflower seeds.
Red blood cells are destroyed
Vitamin K Vitamin KMaintain the vitality of prothrombin and coagulation factors
Green leafy vegetables, intestinal bacteria synthesis.
Prothrombin and clotting factors are reduced and bleeding is easy.
Calcium CalciumThe main component of the teeth that make up bones helps blood clot, helps the activation of certain enzymes in the body, maintains nerve conduction, regulates heart rate, and promotes iron metabolism.
Milk and dairy products, fish, soy and bean products, almonds, yeast.
Skeletal teeth develop abnormally, rickets, osteomalacia, osteoporosis, clotting mechanism, muscle spasms (cramps).
Phosphorus PhosphorusThe main component that constitutes the tooth of the skeleton, the main component of the nuclear protein; phosphorus is required for all metabolic reactions in the body.
Meat, dried fruits, coarse grains
Generally not easy to lack, abnormal teeth, bone development, rickets, osteomalacia.
Iron IronIt forms the major components of hemoglobin, myoglobin, cytochrome, and other enzymes.
Animal organs, meat, eggs, green leafy vegetables, beans, dried fruits.
Iron deficiency anemia, fatigue, headache, and resistance to disease. Potassium PotassiumMaintain the body's water balance, acid-base balance and osmotic pressure, strengthen muscle excitability, maintain heartbeat laws, and participate in protein, carbohydrate, and heat energy metabolism.
Apples, apricots, bananas, citrus, tomatoes, beef, chicken, fish, yeast, potatoes, sesame, sunflower seeds.
Burnout, muscle weakness, lethargy, paralysis, arrhythmia, and metabolic alkalosis occur in severe cases.
Sodium sodiumMaintain the body's water balance, osmotic pressure and acid-base balance, and enhance muscle excitability.
Salt, pickles, pickled foods.
It is not easy to lack, and severe collapse or coma can occur.
Magnesium MagnesiumActivate various enzymes in the body, inhibit nerve excitability; participate in protein synthesis in the body, muscle contraction and body temperature regulation; maintain the health of the heart, brain, kidney, liver and other organs.
Green leafy vegetables, molasses, nuts, soybeans and other beans.
Nerve reflex or hyperreflexia, muscle tremor, tetany, tachycardia, irregular heartbeat, agitation, anxiety.
Copper CopperIt catalyzes the synthesis of hemoglobin; maintains the health of nerve fibers; and is a major component of blood copper protein, hepatic copper protein, and brain copper protein.
Almonds, beans, animal liver, aquatic products, coarse grains, walnuts
Anemia, neutropenia, growth retardation, emotional irritability.
Chromium ChromiumActivate insulin.
Beer, yeast, black pepper, mushrooms
Impaired glucose tolerance.
Zinc ZincActivate zinc-containing metalloenzymes; maintain skin health; promote wound healing; maintain normal levels of blood vitamin A.
Beef, cheese, eggs, beans, fish, nuts, malt, whole grains
Slow growth; gonads are not developed during teenage; reduced or abnormal taste.
IodineConstitutes an important component of thyroxine; regulates the function of the thyroid gland.
Seafood, especially kelp
Simple goiter; child cretinism, manifested as growth retardation, mental retardation or dementia.
ManganeseActivated chondroitin sulfate synthesis enzyme system, promote growth and promote osteogenic effect.
Nuts, coarse grains
The human body cannot lack.
Selenium SeleniumThe constituents of glutathione peroxidase; participate in the synthesis of Coenzyme Q and CoA; protective cells are oxidized.
Wheat bran, garlic, onion, malt, tuna
Associated with myocardial necrosis, it is associated with certain tumors.
FluorofluorideTeeth and bone composition.
Tea, brewer's yeast, pollen.
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