In the process of weight loss supplement of vitamin

.Specific types of food in the vitamin content of the number, weight loss will help in weight loss in the process to choose the right food, vitamin and effective to avoid the kind of "vitamins are not even lose weight by" the bias.

The following is a list of the main food source of vitamin for reference:

1, vitamin A: animal liver, egg yolk, cod liver oil and butter in the highest natural vitamin A content; in plant foods, deep colors (red, yellow and green) vegetables such as tomatoes, carrots, peppers, sweet potato, water spinach, amaranth and Some fruits such as bananas, persimmons, oranges, peaches, and so contain more carotene.

2, the food sources of vitamin B1: coarse grains, beans, peanuts, lean meat, internal organs and dry yeast are a good source of vitamin B1. It should be noted that processing, cooking methods, to avoid damage. Some fish and mollusks with thiamine enzyme in the body, the destruction of biodegradable thiamine, and vitamin thiamine is B1. If the heat can destroy enzymes so that the peacekeeping thiamine, it is not eaten raw fish and mollusks can maintain the food content of vitamin B1.

3, the food sources of vitamin B2: Vitamin B2, also known as riboflavin, riboflavin plants can be synthesized, and the animals generally can not be synthesized. Although the intestinal bacteria may be a small amount of synthetic vitamin B2, but it can not meet the needs of vitamin B2 and therefore have to rely on the main food supply. Vitamin B2 is not widely distributed in nature, focused only on the liver, kidney, milk, egg, crab, mud eel, Tricholoma, seaweed and a few other foods. Green leafy vegetables in the vitamin B2 content slightly higher than other vegetables. Dry beans, peanuts, and other food content of vitamin B2 can.

4, Vitamin B12: very little content in plant food, the food is the main source of animal food, meat, milk and animal offal in more content, the fermented beans can contain vitamin B12. Human micro-organisms in the colon can be synthesized vitamin B12, but it can not be absorbed only with the fecal discharge.

5, the food sources of vitamin C: new plant in more vitamin C, such as persimmon Law, bitter gourd, cauliflower, kale, as well as vegetables such as kiwi, axillaris, red, Citrus grandis, and other fruits. Some of the wild, wild fruit in vitamin C content popular than vegetables. Vitamin C in the storage, processing and cooking process was vulnerable to damage plants and other organic acids and antioxidant vitamin C can play the role of protection.

6, a source of vitamin D: The light can produce sufficient vitamin D3. Cod liver oil, egg yolk, milk, and other animal foods contain vitamin D3.

7, the distribution of natural vitamin E in a wide range of general lack of easy. Vegetable oil in large vitamin E content, such as linoleic acid and fatty acid content in parallel. Some of the factors that may affect the vitamin E content of foods such as milk as a result of the content is different in different seasons. In addition, vitamin E is not stable in storage and cooking process will be lost.

8, niacin: foods with higher levels of niacin have animal liver, lean meat, coarse grains, peanuts, beans, yeast, and so on.

9, folic acid: animal liver, kidney and fruits, vegetables, wheat bran, and other foods rich in content. Normal intestinal function, intestinal flora can be part of the synthesis. It is not a lack of general.
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明确各类食物中维生素含量的多少，将有助于减肥者在减肥过程中正确选择食物，有效补充维生素，避免那种“减肥连维生素都减了”的偏向。

以下列出主要维生素的食物来源，以供参考：

1、维生素A：动物肝脏、蛋黄、奶油和鱼肝油中天然维生素A含量最高；在植物性食品中，深颜色（红、黄、绿色）的蔬菜如番茄、胡萝卜、辣椒、红薯、空心菜、苋菜及某些水果如香蕉、柿子、橘子、桃等中含有较多的胡萝卜素。

2、维生素B1的食物来源：粗粮、豆类、花生、瘦肉、内脏及干酵母等都是维生素B1的良好来源。但须注意加工、烹调方法，避免破坏。某些鱼及软体动物体内 含硫胺素酶，可分解破坏硫胺素，而硫胺素就是维生素B1。如加热就可使维硫胺素酶破坏，故不生吃鱼类和软体动物，就可维持食物中的维生素B1的含量。

3、维生素B2的食物来源：维生素B2又称核黄素，植物能合成核黄素，而动物则一般不能合成。肠道菌虽可合成少量维生素B2，但不能满足需要，故维生素 B2主要须依赖食物供给。维生素B2自然界中分布不广，只集中于肝、肾、乳、蛋黄、河蟹、鳝鱼、口蘑、紫菜等少数食品中。绿叶蔬菜中的维生素B2含量略高 于其他蔬菜。干豆类、花生等食物中维生素B2含量尚可。

4、维生素B12：植物性食品含量甚少，其食物来源主要是动物性食品，肉、乳及动物内脏中含量较多，豆类经发酵可含维生素B12。人体结肠中微生物可合成维生素B12，但不能被吸收，只能随粪便排出。

5、维生素C的食物来源：新鲜植物中维生素C较多，如柿椒、苦瓜、菜花、芥蓝等蔬菜以及猕猴桃、酸枣、红果、沙田柚等水果。某些野菜、野果中维生素C含量 高于常用蔬菜。维生素C在储存、加工及烹调处理过程中极易被破坏，而植物中的有机酸及其他抗氧化剂能够对维生素C起保护作用。

6、维生素D的来源：充足的光照可产生维生素D3。鱼肝油、蛋黄、牛奶等动物性食品中含有维生素D3。

7、维生素E在自然界分布甚广，一般不易缺乏。植物油中维生素E含量较多，与亚油酸等多烯脂肪酸含量平行。某些因素可能影响食物中维生素E含量，如牛奶因季节不同则含量不同。此外，维生素E不太稳定，在储存及烹调过程中都会有损失。

8、尼克酸：食物中尼克酸含量较高的有动物肝脏、瘦肉、粗粮、花生、豆类、酵母等。

9、叶酸：动物肝、肾及水果、蔬菜、麦麸等食物中含量丰富。肠道功能正常时，肠道菌群也能合成一部分。故一般不致缺乏。