补维生素吃啥？一张表告诉你，哪种食物含维生素最多！-科普中国

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补维生素该吃啥？
原来，维生素A、B、C都藏在这些食物里~~
维生素A
多来源于：①动物性食物提供的视黄醇；②富含胡萝卜素的黄绿色蔬菜和水果。
维生素B1
谷类、豆类及干果类都含量丰富。
维生素B2
自然界中富含维生素B2的食物不多。动物性食品含维生素B2相对较高，特别是肝、肾和蛋黄等。植物性食物有菇类、胚芽和豆类。
维生素C
新鲜果蔬，尤其是黄绿色系蔬菜和色彩鲜艳的水果都富含维生素C。
那到底哪些食物的维生素A、B、C含量最高呢？
维生素含量前10甲
维生素
常见食物维生素含量前十甲
维生素A
羊肝、牛肝、鸡肝、鹅肝、猪肝、鸭肝、鸡肝(肉鸡)、鸭蛋黄、鹅蛋黄、枸杞子。
维生素B1
葵花籽仁、花生仁(生)、芝麻籽(黑)、莜麦面、黄豆、芸豆(干、虎皮)、猪肉(后肘)、玉米面(白)、青稞和小米。
维生素B2
大红菇(干)、香杏丁蘑、羊肚蘑、猪肝、羊肾、羊肝、冬菇、松蘑、牛肝、香菇(干)。
维生素C
刺梨(木梨子)、酸枣、枣(鲜)、沙棘、扁蓄菜(竹节草)、苜蓿、无核蜜枣、萝卜缨(白)、芥蓝、芥菜。
来自《中国居民膳食指南(2016版)》
对于普通人来说，只要保证食物多样化和均衡饮食，正常吃饭，样样都吃点，总热量不超标，一般不会明显地缺乏维生素，不必经常吃维生素制剂。
一些特殊人群可以注意改善下饮食，比如：
久坐少动的人群，可以注意适当的多吃一些富含B族维生素的食物。
经常用电脑手机的人群，可以注意适当的多吃一些富含维生素A的食物。
有抽烟等不良生活习惯的人，注意多补充一些富含维生素C、E的食物。
此外，特殊时刻也可以通过维生素制剂来补充点维生素，比如：
2个时刻，注意补维生素1劳累集中期
最近工作比较忙、压力大，身体劳累、睡眠不足，食欲下降时，体内产生应激反应，维生素很易出现不平衡和缺失杨绿润，可以额外补充一些维生素制剂。
260岁以上的老年人
对于60岁以上的老年人，在正常吃饭的基础上，可以常规补充维生素。因为年纪大的一些老人牙口不好，好多东西根本就不爱吃、或者没法吃，就很容易缺乏维生素。可以咨询医生进行补充。
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