What vitamins are most easily absorbed? What vitamins are lacking in hair?

Although there are various vitamins on the market, the ratio of various nutrients in natural foods is reasonable. Although supplements can provide some vitamins and minerals, the nutrition provided by food is comprehensive. What kind of vitamins are most easily absorbed? Let's continue to learn more.

Contents of this article

1. What kind of vitamins are most easily absorbed?

2. Foods containing vitamin E

3. What vitamins are lacking in hair?

Which vitamins are most easily absorbed?

Vitamin synthesis of folic acid is well absorbed

Don’t just look at “natural” vitamins when choosing them: synthetic folic acid has a better absorption rate

Many nutritional supplements emphasize that they are "natural", but there is actually no strict definition of the word "natural". Some people think that "natural" refers to the source, while others think that "natural" refers to the configuration of nutrients. In laboratory testing, it is impossible to distinguish between natural and synthetic through testing technology.

"Natural is mostly a promotional tool used by businesses," said Gu Zhongyi, a nutritionist at Beijing Friendship Hospital. "For most vitamins, synthetic and natural vitamins differ in chemical structure, biological activity and human absorption and utilization, except for their different sources. However, vitamin E and carotenoids, which are provitamin A, are exceptions. Synthetic vitamin E and natural vitamin E differ not only in their sources, but also in their molecular structures, biological activities (the biological value of natural vitamin E is about twice that of synthetic vitamin E), absorption in the body, and important differences in the pathways of transmission from the mother to the uterus and fetus. As for vitamin C and vitamin B, there is no difference between natural and synthetic. The absorption and utilization rate of some natural extracts is lower than that of compounds, such as folic acid."

If you lack whole grains and meat in your daily diet, you can consider supplementing B vitamins. In real life, B vitamins are also closely related to energy metabolism, so heavy manual laborers and athletes also need additional B vitamins. But the best way to get adequate nutrition is still through a balanced diet. The ratio of various nutrients in natural foods is reasonable. Although supplements can provide some vitamins and minerals, the nutrition provided by food is comprehensive. For example, many natural plant foods contain dietary fiber, polysaccharides, flavonoids, polyphenols, etc. with very high nutritional value in addition to vitamins and minerals. At present, no supplement can completely make up for the side effects of a poor dietary structure.

Foods containing vitamin E

Vitamin E is mainly found in plant foods. In addition, almost all green leafy vegetables contain vitamin E.

Vegetable oil is the best food source of vitamin E. Foods rich in vitamin E include sesame, walnut kernels, lean meat, peanuts, lettuce, cabbage, etc. In addition, soybeans, peanuts, walnuts, melon seeds, animal liver, egg yolks, butter, corn, and yellow-green vegetables are all rich in vitamin E.

Milk, eggs and cod liver oil also contain a certain amount of vitamin E.

Animal foods such as meat and fish, fruits and other non-green leafy vegetables contain less vitamin E.

What vitamins are lacking in hair

The main component of hair is keratin, which contains a variety of amino acids and dozens of trace elements. If iron and protein are deficient, hair will turn yellow and split. If vegetable oil, vitamin A, protein and iodine are deficient, hair will become dry, dull and easy to break. If vitamin B group is deficient, seborrheic dermatitis and hair loss will occur.

Eat more vitamin B6 and vitamin E: Vitamins can prevent gray hair and promote hair growth. For example, cereals, peanuts, beans, bananas, yeast, honey, eggs and pork liver.