Vitamin B1, also known as thiamine, anti-beriberi factor, and anti-neuritis factor, is easily soluble in water, relatively stable to oxygen and light, and is heat-resistant in acidic environments but intolerant to heat in alkaline environments.

Physiological function

Dietary reference intake: RNI for adult males: 1.4 mg/d, RNI for adult females: 1.2 mg/d

Effect on the body: deficiency can cause beriberi, adult beriberi and infant beriberi

Food sources: sunflower seeds, peanuts, whole grains, cereals, beans, dry yeast, nuts, offal (liver, kidney, heart), eggs, lean meat

Vitamin B2 is also known as riboflavin. It is stable to heat, but is easily destroyed when heated in alkaline solution. Free riboflavin is sensitive to light, especially ultraviolet light, while bound riboflavin is more stable to light.

Physiological function

Dietary reference intake: RNI for adult males: 1.4 mg/d, RNI for adult females: 1.2 mg/d

Effect on the body: Deficiency can cause special epithelial damage, called "oral reproductive system syndrome", which can lead to secondary iron deficiency anemia and is often accompanied by deficiencies of other B vitamins.

Food sources: animal offal (liver, kidney, heart), followed by eggs, milk, soybeans, grains, and green leafy vegetables also contain a certain amount

Vitamin B6 is a derivative of pyridine. There are pyridoxine, pyridoxal and pyridoxamine in biological tissues. It is easily soluble in water, stable to oxygen and acid, easily destroyed in alkaline solutions, and easily destroyed by light in neutral solutions.

Physiological function

Dietary Reference Intake: Adult RNI: 1.4mg/d

Effects on the body: Deficiency can lead to seborrheic dermatitis, microcytic anemia, epileptiform convulsions, depression and confusion.

Food sources: beans, livestock meat, liver, fish, followed by eggs, fruits, vegetables, with lower content in dairy and oil.

Niacin is also known as vitamin PP, niacin, and anti-skin factor.

Physiological function

Dietary reference intake: RNI for adult males: 15mgNE/d; RNI for adult females: 12mgNE/d. Tryptophan can be converted into niacin in the body, related to B6\B2

Effect on the body: Niacin deficiency can cause pellagra, dermatitis, diarrhea, dementia, and 3D symptoms of pellagra.

Food sources: liver, kidney, lean meat, fish, and nuts are the most abundant; milk and eggs are not high in content but have more tryptophan, which can be converted into niacin; niacin in cereals is mainly found in the seed coat. Processing has a greater impact; the corn content is not low, but people who eat corn as their staple food are prone to leprosy.

Folic acid is also known as leaf essence, pteroyl glutamic acid, anti-anemia factor, vitamin M, vitamin U

Physiological functions: The active form of folic acid (tetrahydrofolate) is a one-carbon unit carrier and participates in the generation and metabolism of other compounds.

Dietary Reference Intake: Adult RNI: 400 μg DFE/d

Effect on the body: Folic acid deficiency can cause megaloblastic anemia and hyperhomocysteinemia. In addition, it can cause fetal neural tube malformations.

Food sources: animal liver, kidney, eggs, beans, yeast, green leafy vegetables, fruits, nuts

Vitamin B12, also known as cobalamin, is a group of cobalt-containing corrinoid compounds

Physiological function

Dietary Reference Intake: Adult RNI: 2.4 μg/d

Effect on the body: Vitamin B12 deficiency can cause megaloblastic anemia, hyperhomocysteinemia, and nervous system damage.

Food sources: meat, animal offal, fish, poultry, shellfish, eggs. Dairy products contain less vitamin B12, and plant foods basically contain no vitamin B12.

Vitamin C, also known as ascorbic acid, is an acidic polyhydroxy 6C compound. It is easily soluble in water and stable in acidic environments, but unstable in oxygen, heat, light and alkaline environments.

Physiological function

Dietary Reference Intake: Adult RNI: 100mg/d

Effect on the body: Vitamin C deficiency can cause scurvy, and bleeding, hematoma or ecchymosis of varying sizes and degrees may occur in any part of the body; it can also lead to collagen synthesis disorders and osteoporosis.

Food sources: fresh vegetables and fruits