A Complete Guide to Vitamins and Fiber: The Nutritional Foundation for Scientific Weight Loss
Vitamins: Vitamins are essential organic substances for human health, growth, and reproduction. They are indispensable substances in human physiological metabolism, primarily playing a regulatory role, and are also components of many coenzymes. Insufficient vitamin intake can lead to certain diseases depending on the type of vitamin.
Vitamins cannot be synthesized by the body, nor can they be stored in large quantities. Therefore, they must be obtained daily from various foods. Vitamins are divided into two main categories: fat-soluble and water-soluble. Fat-soluble vitamins include vitamins A, D, E, and K; water-soluble vitamins include niacin (nicotinic acid), pantothenic acid (vitamin B₃), riboflavin (vitamin B₂), thiamine (vitamin B₁), pyridoxine (vitamin B₆), cobalamin (vitamin B₁₂), vitamin C (ascorbic acid), and vitamin PP, etc.
The National Research Council (NRC) and the Food and Nutrition Board (FNBNRC) of the U.S. National Academy of Sciences have made the following recommendations regarding vitamin dosage.
(1) Vitamin A (Retinol, Carotene): Daily requirement: Adults 1 mg, children halved.
(2) Vitamin B₁ (Thiamine): Daily requirement: Adults 1.5–2.0 mg, children 0.4–1.2 mg.
(3) Vitamin B₂ (Riboflavin): Daily requirement: Adults 1.2–2.0 mg.
(4) Vitamin B₆ (Pyridoxine): Daily requirement: Adults 2 mg.
(5) Vitamin B₁₂ (Cobalamin): Daily requirement: 1–3 μg.
(6) Vitamin C (Ascorbic Acid): Daily requirement: Adults 30–75 mg, pregnant women 100 mg.
(7) Vitamin D (Steroid Derivatives): Daily requirement: Adults 10 μg (400 IU).
(8) Vitamin E (Tocopherol): Daily requirement: 10–30 mg. (9) Vitamin K: Daily requirement: Adults 20-100 μg, infants 10 μg.
(10) Vitamin M (Folic Acid, Vitamin U): Daily requirement: Adults 400 μg.
(11) Vitamin PP (Niacin or Nicotinic Acid): Daily requirement: Adults 11-20 mg.
Cellulose: Cellulose is an indigestible carbohydrate. It increases stool volume, promotes intestinal peristalsis, and prevents constipation. It inhibits the body's absorption of cholesterol. Cellulose can prevent cardiovascular disease and colon cancer. It can also lower blood sugar. Due to its swelling effect, cellulose increases satiety and prevents overeating, thus preventing obesity. Excessive cellulose intake should be avoided, as it can affect the body's absorption of calcium, phosphorus, iron, magnesium, etc. Consuming 0.045-0.079g of cellulose per kg of body weight daily can maintain regular bowel movements. When constipated, consuming 0.09-0.11g of fiber per kilogram of body weight can help facilitate bowel movements.
Foods rich in fiber include: leafy green vegetables and plant stems, grains and legume seeds, fruits, red peppers, celery, olives, and raisins.
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