Calories and Vitamins – Latest and Useful Research 2022


Vitamins are very important for our body . we should take different vitamins in our daily calories. Here is the information about vitamins and calories.

Vitamins B1

What is vitamin B1?

Vitamins B1 is a water-soluble vitamin. It has the effect of preventing and treating neuritis and beriberi, promoting gastrointestinal motility and secretion of digestive juice, increasing appetite and promoting growth. Vitamin B1 is mainly found in whole grains, germ, yeast, liver, lean meat, beans, egg yolks and vegetables.

Recommended Daily Dosage

The daily intake for adult men is 1.1 to 1.7 mg and for women 0.8 to 1.3 mg.

Intake and problems

Lack of constipation, growth retardation, etc.

Foods rich in vitamin B1

Egg yolks, fish, offal, peanuts, pork, soybeans, whole-grain cereals, broccoli, raisins, etc.

Vitamin B2

What is Vitamin B2

Vitamins B2 is an essential nutrient for the formation of red blood cells and the production of antibodies. It can reduce eye fatigue, and can prevent and treat cataracts. Vitamin B2 is mainly found in milk, yeast, offal, eggs, peanuts, beans, green leafy vegetables, lean meat and other foods.

Recommended Daily Intake The daily intake is 1.2 to 1.8 mg for


Intake and Problems

Symptoms such as keratitis, angular stomatitis, dermatitis, and female vulvitis may occur without sufficient vitamin B2.

Foods rich in Vitamins B2

Beans, cheese, eggs, milk, spinach, chicken, duck, fish.

Vitamin B3

What is Vitamins B3

Vitamins B3 helps release energy from food, helps DNA synthesis, maintains the normal function of the skin, nerves and digestive system, and reduces blood cholesterol and triglycerides. In addition, it can relieve diarrhea, relieve the uncomfortable symptoms of Meniere’s syndrome, prevent and treat premenstrual headache, dizziness tinnitus, stomatitis and cheilitis. For more research click here.

The main sources of vitamin B3 are brewer’s yeast, pork, chicken, animal liver, fish, eggs, milk, cheese, whole wheat products, brown rice, germ rice, yeast, etc.

Insufficient intake of

Vitamins B3, in the early stage, dermatitis such as skin rash, peeling, rough and wrinkled skin, and nervousness, restlessness, easy fatigue and muscle weakness, nausea, vomiting, headache and dizziness may appear symptoms. The severe deficiency in the later stage is called leprosy. In severe cases, the brain will be damaged and intelligence will be affected.

Excessive intake of vitamin B3 can cause redness, nausea and vomiting, abdominal cramps, diarrhea, weakness, headache, dizziness, absence, sweating, high blood sugar, high uric acid, irregular heartbeat and jaundice.

Foods rich in VitaminsB3

Beef liver, peanuts, fish, turkey, sunflower seeds, veal, avocado, figs, sesame, mung bean, wheat germ, seaweed, etc.

Vitamin B5

What is Vitamins B5?

Vitamins B5 can assist in the release of energy from food and the synthesis of various substances in the body; at the same time, it can manufacture and renew the body’s tissues, and promote normal development and growth. It also has the effect of producing antibodies, alleviating the side effects and toxins of various antibiotics, premenstrual syndrome, and nausea.

Liver and kidney of animals, meat, fish, lobster, green leafy vegetables, wheat germ, rice bran, corn, nuts, whole shell products, brewer’s yeast, yeast, eggs, etc. are the main sources of vitamin B5.

Intake and problems

Lack of sufficient vitamin B5 can cause hypoglycemia, blood and skin abnormalities, fatigue, depression, insomnia, loss of appetite, and even duodenal ulcers due to indigestion. However, if ingested in excess (more than 10 to 20 mg per day), diarrhea and fluid retention may occur.

Foods rich in Vitamins B5

Lobster, germ, brown rice, bran, peas, peanuts, fine blue cheese, soybeans, sunflower seeds, lentils, etc.

What is Vitamins B6?

Vitamins B6 maintains the normal function of the nervous system and brain, helps maintain the potassium and sodium ions in the body, and promotes the formation of red blood cells. Vitamin B6 is required for the production of hydrochloric acid in the stomach and fat and protein .It relieves pre- menstrual discomfort and helps in the treatment of allergies, arthritis and asthma. Egg yolks, meat, fish, whole grains, brewer’s yeast, carrots, beans, peanuts, spinach and other foods are rich in vitamin B6.

Recommended Daily Intake

The daily intake is 1.6 mg for adult men and 1.4 mg for women.

Intake and problems

Lack of adequate vitamin B6 can cause nausea, depression, and dermatitis. Excessive absorption may cause nerve damage.

Vitamins B9 (Folic Acid)

What is Vitamins B9

Vitamins B9, also known as folic acid, can promote the formation of normal red blood cells, improve skin health, maintain the normal development of the nervous system, intestines, sexual organs and white blood cells, and prevent oral mucosal ulcers. Moderate intake by pregnant women is more conducive to the development of fetal nerve cells and promotes milk secretion.

The main sources of vitamin B9 are barley, beans, green leafy vegetables, orange fruits, animal liver, egg yolks, nuts and yeast.

Intake and problems

Insufficient vitamin B9 can cause microsphere anemia, tongue sores, physical weakness, insomnia, restlessness, diarrhea and mild mental symptoms such as forgetfulness. Excessive intake can cause damaging folic acid crystals in the kidneys. If more than 1500 micrograms are taken per day, there will be loss of appetite, nausea, gas, abdominal distention, vague pernicious anemia, etc.

Foods rich in Vitamins B9

Soybeans, peas, lentils, oranges, wheat germ, fatty fish, dark green vegetables (such as spinach), carrots, squash, potatoes, bananas, whole-wheat bread, etc

Vitamin B12

What is Vitamins B12

Vitamins B12 helps in cell formation, helps fight anemia, and promotes normal growth and development in the human body. Vitamin B12 is required for protein synthesis, carbohydrate and fat metabolism. Vitamin B12 is mainly found in animal foods, including beef, fish, seafood, cheese, eggs, milk, tofu, and liver.

Recommended Daily Intake The recommended daily intake for

adults is 3 micrograms.

Intake and Problems

Vitamins B12 deficiency is usually more common in the elderly and those with digestive problems. In addition, vegetarians are also more likely to suffer from anemia and indigestion due to lack of sufficient Vitamins B12.

Vitamin C

What is Vitamins C?

Vitamins C is an antioxidant necessary for tissue growth and repair of healthy gums. It has many functions such as promoting blood circulation, eliminating fatigue, improving white blood cell function, enhancing immunity, preventing scurvy and fractures. Vitamins C can also reduce cholesterol andhigh blood pressure, prevent arteriosclerosis; most fruits and vegetables are rich in vitamin C, such as grapefruit, strawberries, citrus, green leafy vegetables, tomatoes. In addition, corn and potatoes also contain a lot of vitamin C.

Recommended daily intake The daily intake for


Intake and problems

Lack of adequate vitamin C can lead to scurvy, dentin, and slow wound healing; excessive intake can lead to nausea and cramps.

Vitamin D

What is Vitamins D?

Vitamins D is a fat-soluble vitamin. An appropriate amount of vitamin D helpsin the absorption of calcium and phosphorus Food sources are mainly cod liver oil, liver, eggs, seafood, butter and cheese. In addition to being absorbed through food, the ultraviolet rays contained in the sun can also be converted into vitamin D.

Recommended Daily Intake The daily intake for

adults is approximately 5 to 7.5 micrograms.

Intake and problems

Lack of adequate Vitamins D in children can lead to schizophrenia, and insufficient vitamin D in adults can lead to osteon malaria.

Overdose is less common, and is usually caused by taking supplements or by being exposed to too much sunlight. Excessive intake can also cause kidney stone formation.

Foods rich in vitamin D include

milk, eggs, butter and salmon.

Vitamin E

What is Vitamins E?

Vitamins E is an antioxidant that prevents cancer and cardiovascular diseases. It is helpful for improving blood circulation, repairing tissues, and discomfort before menstruation. It also has the functions of reducing wound scars, lowering blood pressure, preventing cell oxidation, and delaying aging. Vitamin E is mainly found in vegetable oils, whole-grain cereals, germ, egg yolks, dark green leafy vegetables and nuts.

Intake and problems

Lack of sufficient vitamin E can lead to hemolytic anemia, and excessive intake will affect the absorption of vitamin K; however, diabetes, rheumatic heart disease or hyperthyroidism should not consume excessive amounts.

Vitamin H

What is Vitamins H?

Vitamins H can help the formation of fatty acids, facilitate the metabolism of fats, amino acids and carbohydrates, and promote the normal operation and growth of sweat glands, nerve tissue, bone marrow, male gonads, skin and hair.

The main sources of vitamin H include meat, dairy products, fruits, eggs, brown rice, beans, fish, nuts, etc.

Intake and Problems

Babies who are vitamin H deficient will have flaky dry scales on the scalp and face, adults will have dull skin, dermatitis, depression, depression, insomnia, easily dozing off and tiredness, muscle pain, loss of appetite, Nausea, increased blood cholesterol, anemia, more dandruff, easy hair loss, etc. Since vitamin H is fat-soluble, it should not be taken in excess.

Foods rich in Vitamins H

Cheese, milk, butter, chicken, beef liver, pork liver, pork kidney, lamb, egg yolk, wheat germ, peeled dry peas, etc.

Vitamin K

What is Vitamins K

Vitamins K is soluble in fat and has the function of clotting blood, preventing excessive bleeding when the body is injured. It is also closely related to bone formation, so taking enough vitamin K can effectively prevent osteoporosis. Vitamin K also converts glucose into glycogen and stores it in the liver. Most foods contain only a small amount of vitamin K. Vitamin K is mainly found in dark green vegetables, broccoli, soybeans, egg yolks, liver, oats, wheat and other foods.

Recommended Daily Intake The recommended daily intake for

adults is 1 mg of vitamin K per kilogram of body weight, which is about 65 to 80 mg for adults; 80 mg for young adults; and 150 mg for older adults.

Intake and Problems

Taking too many synthetic vitamins in late pregnancy may lead to fetal toxicity. Excessive intake of vitamin K can also cause redness and sweating all over the body.


What is Iron

Iron’s primary function is to make hemoglobin, and it is also very important for children’s growth and resistance to disease. Major sources of iron include liver, offal, lean meat, egg yolks, shellfish, whole grains, green leafy vegetables, raisins, etc.

Recommended Daily Intake The recommended daily intake for

adults is 15 mg.

Intake and problems

Lack of sufficient iron can lead to anemia, fatigue, decreased immunity, stunted growth, etc. Indigestion and drinking too much coffee or tea can also reduce the body’s ability to absorb iron. Studies have pointed out that excessive intake of iron may be associated with liver cirrhosis and heart disease.


What is calcium?

Calcium is the main component of bones and teeth. It can help regulate heartbeat and muscle contraction, maintain normal nerve induction, prevent aging, and treat constipation. Foods rich in calcium include milk, fish (on the bone), eggs, green vegetables, beans and soy products.

Recommended Daily Intake The recommended daily intake for

adults is 600 mg and should be increased to 1200 mg for pregnant and lactating women.

Intake and problems

Lack of vitamin D, excessive intake of magnesium and phosphorus, sugar diet, will hinder the absorption of calcium. Pregnant women and developing young adults should absorb more calcium.

Magnesium (Magnesium)

What is Magnesium

Magnesium is the main component of bone, has enzyme function, can assist the absorption of calcium and potassium . It also has the effect of preventing heart disease, diabetes , nocturia, and lowering cholesterol. Magnesium is found in most foods, especially dairy products, seafood, and other magnesium-rich foods, including spinach, almonds, tofu, and nuts.

Recommended Daily Intake The

recommended daily intake is 350 mg for adult men and 300 mg for women.

Intake and problems Magnesium

deficiency can interfere with nerves, resulting in irritability and nervousness. Alcohol, diuretics, high levels of vitamin D , and zinc all increase the body’s need for magnesium.


What is Sodium

Sodium helps blood pressure, nerves, and muscles function properly. Mainly found in dairy products, processed meats such as sausages, and ham.

Recommended Daily Intake The recommended daily intake for

adults is 2 to 4 grams.

Intake and problems

Lack of sodium can lead to drowsiness, hypoglycemia, palpitations and other symptoms; excessive intake of sodium can lead to edema and high blood pressure. In healthy people, excess sodium is excreted through the kidneys.


What is Potassium

Potassium helps maintain nerve health, a regular heartbeat, preventsstrokes, and helps muscles contract properly. Dairy products, fruits, vegetables, lean meats, offal, bananas, raisins, etc. are all foods rich in potassium.

Recommended Daily Intake The recommended daily intake for

adults is 2,000 mg.

Intake and problems

Generally speaking However, patients with kidney disease should pay special attention to avoid excessive potassium intake.


What is iodine?

Iodine can help expel excess fat. It is also an important mineral for maintaining thyroid health and preventing goiter. It is also one of the important elements of human growth. Seafood, eggs, dairy products, grains, and green leafy vegetables are rich in iodine.

Recommended Daily Intake The

recommended daily intake is 105 to 165 micrograms for adult men and 85 to 135 micrograms for women.

Intake and problems Excessive

intake vomiting. Insufficient absorption can lead to goiter enlargement and short stature.

Zinc (Zine)

What is Zinc

Zinc is very important for prostate function, reproductive organ development,proteinsynthesis and collagen formation. Zinc also has the function of protecting the liver from chemical damage. Seafood, fish and grains are the main food sources of zinc.

Recommended Daily Intake The recommended daily intake for

adults is 15 mg.

Intake and problems

The intake of zinc should not exceed 100 mg, otherwise it will reduce the immune system’s resistance. Excessive intake of zinc will also affect the absorption of copper and cause vomiting. Inadequate intake of zinc can hinder physical development, reduce appetite, and slow wound healing.


What is Copper

Copper is an important mineral for the formation of bones, hemoglobin and red blood cells. The main food sources of copper are seafood and liver.

Recommended Daily Intake The recommended daily intake for

adults is 2.5 to 3 mg.

Intake and problems



What is Chromium

Chromium is very important for the formation of fat and protein , and is also closely related to the metabolism of glucose. In diabetic and hypoglycemic patients, insulin is controlled to maintain a moderate blood concentration. Chromium is mainly found in dairy products, grains and meat.

Recommended Daily Intake The recommended daily intake for

adults is 50 to 200 micrograms.

Intake and problems

Too much refined sugar in the diet can interfere with the absorption of chromium.


What is Selenium?


Selenium can be found in whole grains, liver, egg yolks, seafood, chicken, milk, onions, broccoli, celery, garlic, kale and other foods.

Intake and problems

Lack of selenium will cause the human body to age, lose vitality early, and serious deficiency may even lead to myocardial problems, such as myocardial failure. Overdose can cause poisoning, resulting in baldness, nail loss, fatigue, nausea, vomiting, etc. For more health tips visit our site ArticlesHubs.

Foods rich in selenium

Rice bran, tuna, kidney, pumpkin, straw mushroom, tomato, malt, etc.


What is cobalt?

Cobalt vitamin B12, it can promote the formation of normal red blood cells and prevent anemia.

Cobalt is mainly found in animal liver, kidney, meat, shellfish and other foods.

The recommended daily intake is

only a small amount in the daily diet.

Intake and Problems

if the human body is deficient in cobalt, it is easy to suffer from anemia, tongue pain, nausea, bleeding gums, pale lips and gums, loss of appetite, weight loss, numbness and tingling in hands and feet, difficulty maintaining balance, yellowing eyes and skin,breathingbreath,headache, poor memory and depressive symptoms.

Excessive intake will produce polycythemia, hypertrophy of the thyroid and heart, leading to congestive heart disease. Infants can develop an overgrowth of the thyroid gland if overdose.

Foods rich in cobalt

Oysters, dairy products, figs, buckwheat, kale, lettuce, lettuce, spinach, etc.


What are carbohydrates?

Carbohydrates are the main source of calories and can be divided into simple carbohydrates (Simple Carbohydrate) and complex carbohydrates (Complex Carbohydrate). The former are more easily absorbed by the body than complex carbohydrates, and are mainly found in refined sugars (such as sucrose, honey, candy, etc.), vegetables and even dairy products. Complex carbohydrates are mainly found in starchy foods such as shells, bread, potatoes, wheat, beans, and vegetables.

Processed carbohydrates, such as white sugar and white rice,fiberduring processing, and nutrients such as minerals and vitamins are also reduced. Therefore, it is advisable to eat more unrefined carbohydrates, such as whole-wheat bread and pasta, for better health.

Main function

Provides most of the energy required for the normal functioning of the body, especially the only energy that can be used by brain cells and red blood cells. The unused glucose can be turned intofatand stored in the body.

Carbohydrates contain some indigestible fiber, which has the effect of absorbing water and liposuction, so it helps to clean the large intestine and lower cholesterol, so that the stool is smooth and the body waste is smoothly excreted.

Recommended Daily Intake The daily intake for

adults is based on 55 to 60% of total calories.

Intake and problems

Adequate intake can reduce the risk of cardiovascular disease and colorectal cancer.


What is protein

Protein is made up of amino acids. Amino Acids can be mainly divided into two categories: Non-essential Amino Acid – the body can manufacture itself without relying on food; Essential Amino Acid – the body cannot manufacture and depends on food. About half of the amino acids are made by the body itself, and the rest is provided by food. Protein can be mainly divided into animal protein and vegetable protein. The former includes beef, pork, mutton, poultry, offal, eggs, milk, fish, etc.; the latter includes grains such as beans and wheat.

Main function

It is the main element to maintain the growth and development of the human body, form and repair cells, and is the basic material for the production of hormones, enzymes, antibodies, muscle tissue, hair, nails, etc. It also assists in the growth, repair and renewal of bones, muscles, connective tissues, and the outer walls of hollow organs. It plays an important role in regulating physiological functions and maintaining the pH balance of the human body.

Protein provides enough amino acids to human cells, which then make new proteins. The proteins produced by different cells have different effects on the body, and the difference in the kao stems from their different molecular formulas, which are determined by the amino acid sequence of the genetic material in the nucleus.

Recommended Daily Intake

Adult daily protein intake should be 10% of total calorie intake. The average person can absorb enough protein from their daily diet. Meat is the main source of protein. It is recommended to consume less than 100 to 150 grams of lean meat per day to avoid excessivefat; if possible, it is better to be vegetarian one day a week. Vegetarians who do not eat meat and dairy products can absorb protein from foods such as tofu, nuts, and green beans.

Intake and Problems A

lack of protein in children can lead to slow growth, and a lack of protein in adults can lead to hair loss and loss of muscle elasticity. Animal protein generally contains more fat, and eating too much can cause cardiovascular disease, so it is not advisable to eat too much.

Since the wastes produced by protein metabolism are eliminated by the liver and kidneys, excessive intake will lead to overloading of the liver and kidneys.


What is fat

Fat is an important component of the diet and can be divided into three main categories:

Saturated Fatty Acid is

mainly found in animal products, such as whole milk, cream, cheese, cattle, sheep, pork, etc. Plant aspects such as coconut oil, palm oil, etc.

Unsaturated fatty acids (Polyunsaturated Fatty Acid)

mainly exist in corn, soybean, sunflower oil and some fish oils.

Monounsaturated Fatty Acid is

mainly found in vegetables, nuts, oils, olive oil, peanut oil and canola oil. This fatty acid helps reduce low-density cholesterol (commonly known as bad cholesterol) in the body without affecting high-density cholesterol content, so it is an ideal cooking oil. Fat also provides the nutrients your body needs. A moderate amount of fat is very important to human health. In addition to helping to absorb vitamins A, D, E and K,fat is digested is also an important substance for cell composition.

Main functions

Fat can provide some of the energy needed by the human body, dissolve and transport vitamins A , D , E , K , and help the human body grow and repair. Fat is also an indispensable nutrient for the brain development of babies and children. Fat and has the effect of maintaining normal body temperature.

Recommended daily intake

Daily fat intake should not exceed 25% to 30% of total calories.

Women: 65 to 70 grams, men: not more than 90 grams.

Intake and problems

The intake should not be too much. In addition to fat can make people fat, it can increase the body’s cholesterol level and increase the chance of suffering from cardiovascular disease. Lack of essential fatty acids may cause eczema or xeroderma. Children should not lack fat, otherwise it will affect growth.


What is fiber

Fiber, also known as rough food, is the indigestible part of plant food, mainly from the shell of grains, the skin and pulp of fruits and the tough fiber in vegetables. Because digestive enzymes fail to break down these fibers, fiber cannot be absorbed by the body through the gastrointestinal tract.

Main function

 A high-fiber diet tends to produce satiety and is low in calories. In addition, it can promote the excretion of feces and effectively excrete wastes from the body. Fiber regulates the absorption of nutrients from the gut to the blood, reduces fat in take, lowers blood cholesterol levels, and prevent coronary heart disease.

Recommended Daily Intake

Adults should consume about 25 grams of fiber per day. Among them, fresh vegetables and fruits that can be uncooked (can be eaten with the skin on) and whole shell products are the main ones.

Intake and Diseases

People who are deficient in fiber most commonly experience difficulty in defecation, bloating, and even habit ual

constipation in severe cases. It is worth noting that increasing fiber in the diet should be done gradually, otherwise, if the digestive system does not adapt, it will cause abdominal cramps and bloating. Before taking fiber supplements, you should ask your doctor or dietitian for advice. May you can see about Vitamins A


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