缺乏維他命B易脫髮/失眠/腰背痛 推介24種天然食物調理改善
2023-09-30 00:00
發現自己容易脫髮、失眠、「生痱滋」、記性差、腰痠背痛?可能與缺乏維他命B有關。有營養師指出,若維他命B攝取量不足,有機會引發多種健康問題。若不想吃營養補充品,可透過24種天然食物攝取,有生髮、護膚、活血醒腦、安眠等功效。
缺乏維他命B症狀 易致脫髮/失眠/腹瀉
除了維他命C、維他命B對人體健康同樣重要。營養師李婉萍在其facebook專頁指,若經常「爛嘴」、下午昏昏欲睡想提神、晚上翻來翻去睡不著,也可以攝取維他命B改善。她指出,缺乏維他命B會出現以下24種症狀。
缺乏維他命B1、B2、B3、B5的症狀
- 缺乏維他命B1:疲憊、心臟肥大、腳腫發麻
- 缺乏維他命B2:白內障、皮膚油、口角炎
- 缺乏維他命B3(菸鹼酸) :皮膚發癢刺痛、腹瀉、癡呆
- 缺乏維他命B5(泛酸) :頭髮稀疏、頭髮失去光澤
缺乏維他命B6、B7、B9、B12的症狀
- 缺乏維他命B6:過敏、抑鬱、失眠
- 缺乏維他命B7(生物素):脫髮、少年白髮問題、膚色黯沉
- 缺乏維他命B9(葉酸) :容易想不起來(記憶力差)、貧血、影響心血管健康
- 缺乏維他命B12:肩膀痠痛、腰痛、巨球型貧血
推介24種維他命C食物 生髮/護膚/醒腦/安眠
維他命B又可細分為B1、B2、B3、B5、B6、B7、B9、B12,到底要吃哪些食物補充?營養師李婉萍教按照身體不同症狀,選擇合適的食物。她列舉24個食物例子,並講解其功效。
含維他命B1、B2、B3、B5的食物
![維他命B1、B2、B3、B5](https://image.hkhl.hk/f/1024p0/0x0/100/none/b2b20db90d799ea58dc51e002c01559b/2023-09/VB_B01.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/5525691c68924346c3470b05f4d8c71b/2023-09/VB_B02.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b62ffbc90d8e98bde55a9690aca3697f/2023-09/VB_B03.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/177d90b915af5befba933c4990442c00/2023-09/VB_B04.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b9f741cc7d3a607c765cc85d62f1d1bc/2023-09/VB_B05.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b19557ec06989a5e3cef89883f135a95/2023-09/VB_B06.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/e0123da188981341163b0c9cc6c05bbf/2023-09/VB_B07.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/23e32c23b0aa08f45f8ae6d4652dc3e8/2023-09/VB_B08.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/eba017192c7c1b100f24332846d95dc2/2023-09/VB_B09.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/5a1f9a171e5bc335960caaa1bbe8efd5/2023-09/VB_B10.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/9d0c18c524ccf8fbbc3c88a1f07a9a8d/2023-09/VB_B11.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/d276d3a64951031d9e66f08b176c5598/2023-09/VB_B12.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/771ab0bdb71df46de3c2b3546866e315/2023-09/VB_B13.png)
維他命B1
- 功效:提神醒腦
- 食物例子:糙米、里肌肉、菠菜
維他命B2
- 功效:護眼和唇
- 食物例子:牛奶、乳酪飲品、雞蛋
維他命B3
- 功效:美肌護膚
- 食物例子:雞肉、豬肝、香菇
維他命B5
- 功效:養出飄逸秀髮
- 食物例子:蛋、番薯、花生
含維他命B6、B7、B9、B12的食物
![維他命B6、B7、B9、B12](https://image.hkhl.hk/f/1024p0/0x0/100/none/89919692923ef2b170b37fdb2189ef0d/2023-09/VB_B13B.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/c34395a4e289c6a2aae0765fb7f4161d/2023-09/VB_B14.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/2cb307bc846a65289f88e013b7d0cc45/2023-09/VB_B15.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/b8f3befde79f88204bd0cc6c311e3ae4/2023-09/VB_B16.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/ee6a17aacc640122e2a3fdea177fc206/2023-09/VB_B17.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/5feff5abbc45414de72b0dc8bcfbb334/2023-09/VB_B18.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/d3e12f718b018cfc49cd7279cce849eb/2023-09/VB_B19.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/934884caa80fbee8209a35a3d6a9bc5a/2023-09/VB_B20.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/53e3b43d57f16d9533d9e50ed0de734b/2023-09/VB_B21.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/10416c9900b8c1ac5b61515c4bb62a01/2023-09/VB_B22.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/5677cc93ff7a3b4b5f874ee012652fed/2023-09/VB_B23.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/646b48e44eb7fc35f9226644695c03e0/2023-09/VB_B24.png)
![](https://image.hkhl.hk/f/1024p0/0x0/100/none/21c09ffddb57c0d8bed0e7fa5fd1257d/2023-09/VB_B25.png)
維他命B6
- 功效:改善睡眠
- 食物例子:鯛魚、西瓜、香蕉
維他命B7
- 功效:美髮護膚
- 食物例子:洋蔥、椰菜花、毛豆(枝豆)
維他命B9
- 功效:護腦神經
- 食物例子:黑豆、蘆筍、紅莧菜
維他命B12
- 功效:活血
- 食物例子:蛤蠣(蛤、蜆)、牛肉、海帶
內容獲「營養師李婉萍」授權轉載
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