Lifetime vitamin supplementation table

Muscle cramps, cold hands and feet, eyes congestion ... Do you know that a considerable part of the body's symptoms and a lack of nutrients have a certain relationship. The British "Daily Mail" pointed out that the lack of vitamins and certain minerals is an important health issue that the world is currently facing. For example, the British lack of magnesium and vitamins are more common, Americans generally lack calcium, iron, zinc, magnesium and vitamin E. According to China's nutritional survey, the Chinese lack of calcium, iron, and vitamin A is particularly serious.

Dry eyes, congestion, and tension - lack of B vitamins

B vitamins are one of the most easily missing vitamins in China, especially vitamin B2. Dr. Daning, a member of the Royal College of Physicians of the United Kingdom, said: "B vitamins can regulate the total amount of liquid in the eye socket. When B2 is absent, blood vessels on the surface of the eye are susceptible to infection, leading to dry eyes, conjunctivitis and red blood." Wang Xingguo told Reporter, in fact, B2 and all skin and mucous membrane diseases are related to, such as oral ulcers, swollen gums and so on. Once these symptoms appear, it is best to fill B2 first. If it is still not good, consider other reasons. In addition, B vitamins have a decompression effect, but also enhance people's attention and improve cognitive ability. People lacking in dimension B are often nervous.

Vitamin B Food: Dairy Products, Meat, Liver

Daily recommended amount: Victoria B2 - British male 1.6 mg, female 1.2 mg; Chinese male 1.4 mg, female 1.2 mg. Wang Xingguo pointed out that many foods contain vitamin B2, but no one is particularly rich, so when it may be lacking, it is best to eat supplements.

Muscle spasm, insomnia - magnesium deficiency

Ursula Ahrens said that the British generally lack magnesium, because their meals are mostly low-magnitude foods such as fast food, soft drinks, potato chips, biscuits and fine grains. Excessive consumption of calcium-rich foods such as dairy products will also reduce magnesium levels in the body. Qi Fengying told reporters that the lack of magnesium in the Chinese is not very serious and may be related to our eating more omnivores. However, young people who eat fast food and chips must be careful. Magnesium is very important for neurons that transmit signals to muscles, but it also helps the body produce more melatonin and adjusts the person's sleep patterns. Therefore, slight magnesium deficiency can cause muscle cramps and insomnia. However, Wang Xingguo pointed out that the British may have more muscle cramps caused by magnesium deficiency, but for the Chinese, it is more related to calcium deficiency. Chen Xiafei said that a serious lack of magnesium can cause heart disease and gastrointestinal diseases.

Magnesium-containing foods: corn, whole grain foods, preserved fruit, mushrooms and nuts. If you choose supplements, be careful not to consume dairy products and calcium-rich foods.

Daily recommended amount: 300 mg in the United Kingdom, 350 mg in China. 300 milligrams is equivalent to 9 tablespoons of half cornmeal, 240 grams of wholegrain spaghetti, 11 pieces of whole wheat bread, 20 figs, 22 walnuts (the best nut source of magnesium).

Urinary tract infection, long time for wound healing - Vitamin C deficiency

Westerners eat more meat and fewer vegetables, so they are more likely to lack dimensionality. In China, most people who lack vitamin C are young people with irregular diets. Studies have shown that vitamin C can reduce the number of harmful bacteria in the urethra. If it is lacking, it is prone to urinary tract infections. It is also very important for the composition of collagen, the robustness of skin tissue, and the healing of wounds. As long as trace amounts are lacking, scratches will increase, bruising will often occur, and wound healing will take a long time. Chen Xiafei also pointed out that a serious lack of vitamin C can lead to scurvy.

Contains vitamin C food: citrus fruits, broccoli, red vegetables (tomatoes, cabbage, etc.).

Recommended Daily Volume: Vitamin C is a water-soluble vitamin that cannot be stored by the body and therefore needs to be replenished daily. The United Kingdom recommended 60 mg and China 100 mg. 60 milligrams is equivalent to 2 kiwifruit and 8.5 scoops of tomato juice. Multi-dimensional C will not cause harm to the body, because the excess will be excreted through the urine.

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