ビタミンと食物大全

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List of vitamin-rich foods

name (of a thing)	functional role	clinical deficiency	rich food
vitamin A vitaminA	Maintains vision, promotes growth and development, maintains structural integrity of the epithelium, strengthens immunity, and scavenges free radicals.	暗适应能力下降、夜盲，结膜干燥及干眼病、粘膜、上皮改变、生长发育受阻易患呼吸道感染、味觉、嗅觉减弱，食欲下降、头发枯干、皮肤粗糙、毛囊角化，记忆力减退、心情烦躁及失眠	各种胡萝卜素：菠菜、苜蓿、豌豆苗、红心甜薯、胡萝卜、青椒、南瓜、动物肝脏、奶及奶制品（未脱脂奶）及禽蛋
Vitamin B1 vitamin B1	Promotes growth, aids digestion, maintains normal nerve tissue, muscle and heart activity, reduces airsickness and seasickness	Low mood, gastrointestinal discomfort, numbness of hands and feet, athlete's foot, anorexia, constipation, edema, fatigue	Yeast, rice bran, whole wheat, oats, peanuts, pork, most types of vegetables, bran, milk
Vitamin B2 Riboflavin	Promote cell regeneration, promote normal growth of skin, nails and hair, eliminate oral inflammation, promote vision, help metabolism	Inflammation of the mouth, lips, skin, genitals, bloodshot eyes, tearfulness, tiredness, dizziness, vaginal itching, mouth ulcers	Milk and its products, animal liver and kidneys, egg yolks, eel, carrots, brewer's yeast, shiitake mushrooms, nori, fish, celery, oranges, tangerines, oranges, etc.
Vitamin B5 (pantothenic acid) pantothenicacid	制造及更新身体组织、帮助伤口愈合、制造抗体，抵抗传染病、防止疲劳，帮助抗压、缓和多种抗生素副作用及毒素、舒缓恶心症状	Fatigue, depression, insomnia, susceptibility to duodenal ulcers, indigestion, hypoglycemia, allergies	Milk, soy milk
Vitamin B3 (niacin) Nicotinic acid	Promotes digestion, maintains healthy skin, prevents and relieves migraine headaches, improves blood circulation, lowers blood pressure, reduces diarrhea, treats inflammation of the mouth, bad breath	Mange, weight loss, fatigue, poor memory, insomnia, etc., symmetrical dermatitis of the limbs, fatigue, irritability, depression, forgetfulness and insomnia	Peanuts, liver, soybeans, pork, cabbage, rice, spinach, wheat flour, egg, corn (yellow), milk
Vitamin B6 Vitamin B6	vitaminosisB1、B2合作，共同消化、吸收蛋白质、脂肪；与铁合作制造红血球、参与胰岛素的合成，防治糖尿病、治疗肝炎、肝硬化有重要作用、降低血胆固醇、防治血管硬化、提高免疫力	一般缺乏时会有食欲不振、食物利用率低、失重、呕吐、下痢等毛病。严重缺乏会有粉刺、贫血、关节炎、小孩痉挛、忧郁、头痛、掉发、易发炎、学习障碍、衰弱等。	In yeast flour, rice bran or white rice, meat, poultry, fish, potatoes, sweet potatoes, vegetables
Vitamin H (biotin) VitaminH	Dandruff, less gray hair, hair loss, dull complexion, dermatitis, depression, insomnia, drowsiness, muscle swelling and pain	促进脂肪代谢、促进汗腺、骨髓、男性性腺、皮肤、毛发生长、预防白发、脱发、减轻湿疹、皮炎、缓和肌肉疼痛	Beef liver, pig liver, pig kidney, chicken, lamb, egg yolks, milk, fruit, brown rice, wheat germ, brewer's yeast, yeasts
Vitamin B9 (folic acid) Folic acid	可防止新生儿体重过轻、早产以及婴儿腭裂（兔唇）等先天性畸形、抗肿瘤作用、对婴幼儿的神经细胞与脑细胞发育有促进作用、可作为精神分裂症病人的辅助治疗剂	Diseases of the small intestine, nutritional megaloblastic anemia occurring in pregnancy and infancy, loss of appetite, abdominal distension, diarrhea, and inflammation of the tongue	莴苣、菠菜、西红柿、胡萝卜、青菜、龙须菜、花椰菜、油菜、小白菜、扁豆、豆荚、蘑菇等、橘子、草莓、樱桃、香蕉、柠檬、桃子、李、杏、杨梅、海棠、酸枣、山楂、石榴、葡萄、猕猴桃、梨、胡桃等
Vitamin B12 Vitamin B12	进红细胞的发育和成熟、可以增加叶酸的利用率，促进碳水化合物、脂肪和蛋白质的代谢、消除烦躁不安，集中注意力，增强记忆及平衡感	恶性贫血、月经不顺、恶心，食欲不振、唇、舌及牙龈发白，牙龈出血、头痛，记忆力减退、引起有核巨红细胞性贫血（恶性贫血）、眼睛及皮肤发黄	Animal liver, kidney, beef, pork, chicken, fish, clams, eggs, milk, cheese, dairy products
Vitamin B4 (choline) Adenine	1.促进脑发育和提高记忆能力；2.保证信息传递；3.调控细胞凋亡；4.构成生物膜的重要组成成分；5.促进脂肪代谢；6.促进体内甲基代谢；7.降低血清胆固醇	生长迟缓，骨和关节畸变，死亡率增高。引起肝硬化、肝脏脂肪的变性、动脉硬化，也可能是引起老年痴呆症。	Eggs, animal brains, animal hearts and livers, green leafy vegetables, brewer's yeast, malt, soy lecithin, peanuts, vegetables
vitamin C Vitamin C	合成Collagen（胶原蛋白）-以形成软骨、骨质、牙釉质及血管上皮的重要基质、促进脯胺酸转变为氢脯胺酸之反应、维持结缔组织之正常、参加体内氧化还原反应、制造肾上腺类固醇激素、增进伤口愈合及增加对受伤及感染等压力的感受力、解毒作用、改善心肌功能、对抗游离基，有助于防癌，降低胆固醇，防止坏血病	Collagen can not be synthesized properly, scurvy, gum recession, bleeding, atherosclerosis, anemia, the body's immune system decline	1 樱桃、2 番石榴、3 红椒、4 黄椒、5 柿子、6 青花菜、7 草莓、8 橘子、9 芥蓝菜花、10 猕猴桃、
vitamin D vitamin d	提高肌体对钙、磷的吸收、促进生长和骨骼钙化，促进牙齿健全、通过肠壁增加磷的吸收、维持血液中柠檬酸盐的正常水平、防止氨基酸通过肾脏损失	Pediatric rickets, tetany, osteochondrosis, osteoporosis, calcium deficiency,	Yeast and mushrooms, animal foods such as animal liver, egg yolks, cream, cheese, etc., and richer sources of foods mainly include fish and fish eggs, which contain a lot of fat
vitamin E vitamin E	延缓细胞因氧化而老化、供给体内氧气、防止血液凝固、减轻疲劳、加速灼伤的康复、防止流产、降低患缺血性心脏病的机会、有助于减轻腿抽筋和手足僵硬、局部性外伤的外用药(可透过皮肤被吸收)和内服药，皆可防止留下疤痕、抗衰老作用	Destruction of red blood cells, degeneration of muscles, anemia, reproductive disorders	猕猴桃、坚果（包括杏仁、榛子和胡桃）、麦芽、大豆、植物油、坚果类、芽甘蓝、绿叶蔬菜、菠菜、有添加营养素的面粉、全麦、未精制的谷类制品、蛋、鱼肝油也含有一定的vitamin E 。
vitamin K vitamin K	Prevents bleeding disorders in newborn babies, prevents internal bleeding and hemorrhoids, reduces heavy bleeding during physiological periods, and promotes normal blood clotting.	新生儿出血疾病、小儿慢性肠炎、热带性下痢、低凝血酶原症、牙龈出血、流鼻血、尿血、胃出血及瘀血等症状	牛肝、鱼肝油、蛋黄、乳酪、优酪乳、优格、海藻、紫花苜蓿、菠菜、甘蓝菜、莴苣、花椰菜，豌豆、香菜、大豆油,螺旋藻,藕