Under the pressure of sub-health, vitamin supplementation has become a daily necessity for many people who pursue quality of life. Is it true that “vitamin supplementation means eating fruits and vegetables” and “there is always no harm in taking some vitamins”? Vitamin A, C, E …… What are the functions of various vitamins? What are the signs of vitamin deficiency in human body? Can vitamin C cure colds? The truth about vitamins let’s take a look! 1, vitamin A role: to enhance vision , maintain the normal function of mucous membranes , so that the skin glossy and young. Needed: night blindness, dry eyes, dry skin and itchy. Sources: carrots, green leafy vegetables, egg yolk, animal liver, etc. 2, vitamin B6 role: to maintain the body and mental system in normal condition, maintain the body sodium, potassium balance, the production of red blood cells. Needed: anemia, cramps, headaches, peeling, vomiting, acne. Sources: lean meat, nuts, brown rice, green leafy vegetables, bananas. 3, vitamin B12 role: to prevent anemia, the production of red blood cells, to prevent the destruction of nerves. Needed: fatigue, mental depression, memory loss, anemia. Sources: liver, fish, milk and kidney. 4, vitamin C role: antioxidant, improve cholesterol metabolism, enhance immunity, improve the use of iron, calcium and folic acid. Needed: bleeding flesh of teeth, tooth loss prone to colds, slow wound healing, subcutaneous bleeding, indigestion, etc. Sources: fruits (especially oranges), green vegetables, tomatoes, potatoes, etc. 5, vitamin D role: help children’s teeth and bone development, to supplement the adult bone calcium required to prevent osteoporosis. Needed: children with cartilage disease, loss of appetite, diarrhea, etc. Source: cod liver oil, dairy products, eggs. 6, vitamin E effect: antioxidant, prevent aging, improve resistance to infection, improve the smoothness of wound recovery, help reduce blood pressure. Needed: destruction of red blood cells, nerve damage, infertility, cracked hands and feet, muscle damage, uterine function decline. Sources: Cold pressed vegetable oils, dark green vegetables, eggs, milk, liver, wheat, and nuts. 7, vitamin K role: blood clotting, help repair and bone growth . Needed: abnormal internal bleeding. Sources: broccoli, cauliflower, broccoli, egg yolk, liver, etc. Myths about vitamins Myth 1: Everyone is vitamin deficient. √The general population can take vitamins through their diet and there is no deficiency. Myth 2: Vitamins can cure diseases. √There are many different causes of the same disease, so vitamin supplementation is not always the right thing to do. Myth 3: Vitamin supplementation can replace a balanced diet. √Vitamins need to be taken in concert, and taking large amounts of one or two types of vitamins has limited effect. Who needs vitamin supplements? 1. Those with low intake, such as those who are on a partial diet or lose weight; 2. Those who need a lot, such as pregnant women and adolescents; 3. Those with poor digestion and absorption, such as the elderly, patients with gastrointestinal diseases and special disease groups. Vitamin supplementation principles 1, the most natural vitamins or from the normal diet intake; 2, supplementation should not be excessive; 3, it is best to have a doctor, nutritionist guidance.