How can adults supplement vitamins effectively?

When our body is deficient in nutrition, there will often be many warnings and symptoms, which have a great impact on our body. And it's not just children, many adults also often suffer from vitamin deficiency, so knowledge about vitamin supplementation is very important, so that our bodies can be healthier. So, how do adults supplement vitamins?

Lack of Vitamin A: Concave lines appear on the nails, itchy, peeling, rough and dry skin, excessive tears in the eyes, blurred vision, night blindness, dry eyes, hair loss, memory loss, mental confusion, low libido, etc.

Dietary recommendations: Eat more eel liver oil, animal liver, egg yolk, citrus, dates, sweet potatoes, carrots, coriander, leeks, spinach, day lily, lettuce leaves, tomatoes, beans, etc.

Vitamin B1 deficiency: beriberi, indigestion, poor complexion, allergy to sound, occasional pain in the calves, constipation, anorexia, vomiting, edema of the limbs, etc. in severe cases.

Dietary recommendations: Eat more pork, animal liver and kidneys, whole milk powder, millet, corn, beans, peanuts, pumpkin, loofah, bayberry, seaweed, etc., among which peanuts are the best.

Lack of vitamin B2: ulcers at the corners of the mouth, red and swollen nose, insomnia, headache, mental fatigue, fear of light, corneal inflammation, oily skin, increased dandruff, burning sensation in the palms and soles of the feet, etc.

Dietary recommendations: Eat more animal liver and heart, chicken, eggs, milk, soybeans, black fungus, green vegetables, etc. Among animal livers, sheep liver ranks first in vitamin B2.

Lack of vitamin B3: swollen and painful tongue, bad breath.

Dietary recommendations: Eat more lean meat, beef liver and other foods.

Vitamin B6 deficiency: swollen and painful lips and tongue, dry mucous membranes, muscle cramps, excessive nausea and vomiting in pregnant women.

Dietary recommendations: Eat more potatoes, pumpkins, beer and other foods.

Vitamin B12 deficiency: rough skin, sparse and yellow hair, loss of appetite, vomiting, diarrhea, and numbness and tingling in the fingers and toes.

Dietary recommendations: Eat more fish, shrimp, poultry, eggs and animal liver, etc.

Through the above introduction, I believe that friends should have a detailed understanding of how adults supplement vitamins. You should eat more vegetables and fruits on a daily basis, which can also be a good supplement of vitamins. You can also take some vitamin medicines, which can quickly replenish vitamins!