We are in between seasons, and many people are sick from COVID-19. Vitamins, representative nutrients, help boost immunity and maintain good health. In addition, many studies are showing that they are effective in preventing diseases. Vitamin C is the first thing that comes to mind when it comes to vitamins. However, there are many kinds of vitamins. In addition, the effects are all different for each type. Pharos would like to research the types of vitamins in various foods and see what the benefits are of each vitamin.

-What functions does each vitamin have?

 Vitamin A contains a lot of iron and calcium. This is a representative vitamin that Koreans lack. However, taking vitamin A in the form of nutritional supplements can cause side effects that increase the incidence rate of cancer, so you should try to get vitamin A from food as much as possible. Vitamin B is a typical vitamin that boosts immunity and helps you recover from fatigue when you are not feeling well. Vitamin C is a vitamin famous for its anticancer effects. It also plays an effective role in preventing germs and diseases. Vitamin D prevents osteoporosis and enhances immunity. It also helps reduce depression. Vitamin E is a vitamin famous for its anticancer effects. It prevents cell aging and protects people from cataracts and cardiovascular diseases.

-Food that contains vitamins

 Vitamin A is found in carrots, apricots, persimmons, and pumpkins. If you want vitamin A, you should consume foods with a lot of stir-fried carrots, eggs, lean meat, milk, and gomguk. Vitamin B is contained in large amounts in bananas, eggs, milk, chicken, spinach, and tomatoes. Vitamin C is found in tangerines, oranges, and grape seed oil. Vitamin D is contained in eggs, mackerel, salmon, tuna, eel, and shiitake mushrooms. Vitamin D can be absorbed into the body not only by food intake but also by sunlight. Vitamin E is contained in sesame oil, almonds, peanuts, and grape seed oil. Good oil is effective in preventing cancer, so you should try to consume good oil, also called simple compressed oil, not bad oil.

- Amount recommended for each vitamin

 Supplements for vitamins A, C, and E are recommended only by a doctor's prescription. The recommended amount of each vitamin intake provided by the Ministry of Food and Drug Safety is as follows. The recommended intake of vitamin A is 400 RAE/day for adults. The recommended intake of vitamin B is approximately 1.0 mg/day for adults. The daily intake of vitamin C is defined as 30 to 100 mg, and the recommended intake of adults is 100 mg/day. The recommended amount of vitamin D is 5 per day and the upper limit is 60. Sufficient intake of vitamin E is 12 mg α-TE/day.

 You can take vitamins in the form of supplemental food pills, but eating a well-balanced diet can help improve immunity. The best way is not to be picky and eat a variety of foods. Also, if you have a chance, getting prescriptions from hospitals and taking vitamins in the form of supplements will help improve your health.

76th Cub reporter·JEONG SEUNG HYE·nora28@naver.com