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【科普】维生素的种类和食物来源、作用等

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原文链接：http://health.nytimes.com/health/guides/nutrition/vitamins/overview.html

Vitamins

Vitamins are a group of substances essential for normal cell function, growth and development.
There are 13 essential vitamins. That means they are needed for the body to function. They are:
•  Vitamin A
•  Vitamin C
•  Vitamin D
•  Vitamin E
•  Vitamin K
•  Vitamin B1 (thiamine)
•  Vitamin B2 (riboflavin)
•  Vitamin B3 (niacin)
•  Pantothenic acid
•  Biotin
•  Vitamin B6
•  Vitamin B12
•  Folate (folic acid)
Vitamins are grouped into two categories:
•  Fat-soluble vitamins are stored in the body's fatty tissue.
•  Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Reference from A.D.A.M.
Function
Each vitamin has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin.
Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.
Vitamin B6 is also called pyridoxine. The more protein you eat, the more vitamin B6 is needed to help the body use protein. Vitamin B6 helps form red blood cells and maintain brain function, among other things.
Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing.
Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D. However, many people living in sunny climates still do not make enough vitamin D and need more from their diet or supplements. Vitamin D helps the body absorb calcium, which you need for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
Vitamin E is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.
Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly.
Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
Niacin is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.
Folate works with vitamin B12 to help form red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
Pantothenic acid is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol.
Riboflavin (B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
Thiamine (B1) helps the body cells change carbohydrates into energy. It is also essential for heart function and healthy nerve cells.

Food Sources
FAT-SOLUBLE VITAMINS
Vitamin A:
•  Eggs
•  Meat
•  Milk
•  Cheese
•  Cream
•  Liver
•  Kidney
•  Cod
•  Halibut fish oil
Vitamin D:
•  Cheese
•  Butter
•  Margarine
•  Cream
•  Fortified milk
•  Fish
•  Oysters
•  Cereals
Vitamin E:
•  Wheat germ
•  Corn
•  Nuts
•  Seeds
•  Olives
•  Spinach and other green leafy vegetables
•  Asparagus
•  Vegetable oils and products made from vegetable oils, such as margarine
Vitamin K:
•  Cabbage
•  Cauliflower
•  Spinach
•  Soybeans
•  Cereals
WATER-SOLUBLE VITAMINS
Folate:
•  Green, leafy vegetables
•  Fortified foods
Niacin (B3):
•  Dairy products
•  Poultry
•  Fish
•  Lean meats
•  Nuts
•  Eggs
•  Legumes
•  Enriched breads and cereals
Pantothenic acid and biotin
•  Eggs
•  Fish
•  Dairy products
•  Whole-grain cereals
•  Legumes
•  Yeast
•  Broccoli and other vegetables in the cabbage family
•  White and sweet potatoes
•  Lean beef
Thiamine (B1):
•  Fortified breads, cereals, and pasta
•  Whole grains
•  Lean meats
•  Fish
•  Dried beans
•  Peas
•  Soybeans
•  Dairy products
•  Fruits and vegetables
Vitamin B12:
•  Meat
•  Eggs
•  Poultry
•  Shellfish
•  Milk and milk products
Vitamin C (ascorbic acid)
•  Citrus fruits and juices
•  Strawberries
•  Tomatoes
•  Broccoli
•  Turnip and other greens
•  Sweet and white potatoes
•  Cantaloupe
Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.
Side Effects
Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be poisonous. Ask your doctor what is best for you.
Recommendations
The Food and Nutrition Board at the Institute of Medicine establish recommended dietary allowances (RDAs) for vitamins. The recommendations reflect how much of each nutrient you should receive on a daily basis, based on the known nutritional needs of practically all healthy people.
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy).

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2009-05-28 18:19

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Vitamins
维他命
Vitamins are a group of substances essential for normal cell function, growth and development.There are 13 essential vitamins. That means they are needed for the body to function. They are:• Vitamin A • Vitamin C • Vitamin D • Vitamin E • Vitamin K • Vitamin B1 (thiamine) • Vitamin B2 (riboflavin) • Vitamin B3 (niacin) • Pantothenic acid • Biotin • Vitamin B6 • Vitamin B12 • Folate (folic acid)
维他命是对于细胞正常功能及其生长、发育必需的一组物质。其中有13种是人体必需的维他命，意即为机体发挥正常功能所必需。它们是：维他命A、维他命C、维他命D、维他命E、维他命K、维他命B1（硫胺素）、维他命B2（核黄素）、维他命B3（烟酸）、泛酸、维他命H、维他命B6、维他命B12、叶酸。
Vitamins are grouped into two categories:
Fat-soluble vitamins are stored in the body's fatty tissue.
Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
维他命分为两个类别：
脂溶性的维他命被储存在机体脂肪组织内。
水溶性维他命必须被机体通过正确途径加以应用，任何多余的水溶性维他命均会通过尿液被排出。但维他命B12是唯一一种可被机体储存于肝脏组织很多年的水溶性维他命。
Reference from A.D.A.M.
Function

参照A.D.A.M.

功能
Each vitamin has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin.
任何一种维他命均有其特殊的功能。如果你未能摄取足够的某一种维他命，你将会产生一些健康问题（即该类维他命缺乏性疾病）。
Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.
维他命A有助于形成牙齿、骨骼、软组织、粘膜和皮肤，并保持其健康。
Vitamin B6 is also called pyridoxine. The more protein you eat, the more vitamin B6 is needed to help the body use protein. Vitamin B6 helps form red blood cells and maintain brain function, among other things.
维他命B6又叫吡哆辛。摄入越多的蛋白质，我们就将需要越多的维他命B6来帮助机体分解利用蛋白质。维他命B6可以帮助生成红细胞及维持大脑功能，及其他一些作用。
Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
维他命B12，同其他的B族维他命一样，对于代谢非常重要。它还对红细胞的形成及维持中枢神经系统功能有积极作用。
Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing.
维他命C，也叫抗坏血酸，是一种抗氧化剂，可以促进牙齿和牙龈的健康。它也对机体摄取铁及维护正常组织有益。它还可以促进伤口愈合。
Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D. However, many people living in sunny climates still do not make enough vitamin D and need more from their diet or supplements. Vitamin D helps the body absorb calcium, which you need for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
维他命D又被人们称为“阳光维他命”，因为它是通过机体暴露在阳光下而生成的。每周三次、每次十至十五分钟的日照强度可以帮助机体自行产生足够的维他命D，然而，许多人生活在阳光明媚的气候里也没有产生足够的维他命D，从而还需通过食物补充摄取一部分。维他命D帮助机体摄取钙，钙是维持机体正常发育、保证牙齿和骨骼健康的必需物质。维他命D还对机体维持正常的血钙、血鳞水平有积极作用。
Vitamin E is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.
维他命E是一种抗氧化剂，又叫生育酚。它在形成红细胞和帮助机体利用维他命K等方面发挥作用。
Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly.
维他命K并不是必需维他命之一，但是如果没有它，血液将不能凝固。一些研究显示它还可以促进老年人骨骼强壮。
Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
维他命H对于以下生命活动是必需的：蛋白质和碳水化合物的代谢，荷尔蒙和胆固醇的产生。
Niacin is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.
烟酸是一种有助于维持健康的皮肤和神经功能的B族维他命。它还有降低胆固醇的效用。
Folate works with vitamin B12 to help form red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
叶酸与维他命B12一起帮助机体形成红细胞。它对于DNA的产生时必要的，而DNA可以控制机体的组织生长和细胞功能。所有的孕妇都应该摄入足够的叶酸，因为叶酸的低水平与出生缺陷如脊柱裂等有相关性。现在许多食品都人工加入了大量叶酸。
Pantothenic acid is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol.
泛酸对于食物的代谢必不可少。它还在荷尔蒙及胆固醇的产生过程中发挥作用。
Riboflavin (B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
核黄素与其他的B族维他命一起发挥作用。它对机体的生长和红细胞产生非常重要。
Thiamine (B1) helps the body cells change carbohydrates into energy. It is also essential for heart function and healthy nerve cells.
硫胺素有助于机体细胞将碳水化合物转变为能量。它对于心脏功能和维持神经细胞的健康状态也是必需的。

Food Sources
食物来源
FAT-SOLUBLE VITAMINSVitamin A:• Eggs • Meat • Milk • Cheese • Cream • Liver • Kidney • Cod • Halibut fish oil
Vitamin D:• Cheese • Butter • Margarine • Cream • Fortified milk • Fish • Oysters • Cereals Vitamin E:• Wheat germ • Corn • Nuts • Seeds • Olives • Spinach and other green leafy vegetables • Asparagus • Vegetable oils and products made from vegetable oils, such as margarine Vitamin K:• Cabbage • Cauliflower • Spinach • Soybeans • Cereals
脂溶性维他命
维他命A：鸡蛋、肉、牛奶、奶酪、奶油、肝脏、肾脏、鳕鱼、比目鱼鱼油
维他命D：奶酪、黄油、人造黄油、奶油、强化乳、鱼肉、牡蛎、谷物
维他命E：麦芽、小麦、坚果、橄榄、菠菜及其他绿叶蔬菜、芦笋、植物油或植物油产品（如人造黄油）
维他命K：卷心菜、花椰菜、菠菜、大豆、谷物
WATER-SOLUBLE VITAMINSFolate:• Green, leafy vegetables • Fortified foods Niacin (B3):• Dairy products • Poultry • Fish • Lean meats • Nuts • Eggs • Legumes • Enriched breads and cereals Pantothenic acid and biotin• Eggs • Fish • Dairy products • Whole-grain cereals • Legumes • Yeast • Broccoli and other vegetables in the cabbage family • White and sweet potatoes • Lean beef Thiamine (B1):• Fortified breads, cereals, and pasta • Whole grains • Lean meats • Fish • Dried beans • Peas • Soybeans • Dairy products • Fruits and vegetables Vitamin B12:• Meat • Eggs • Poultry • Shellfish • Milk and milk products Vitamin C (ascorbic acid)• Citrus fruits and juices • Strawberries • Tomatoes • Broccoli • Turnip and other greens • Sweet and white potatoes • Cantaloupe
Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.水溶性维他命
叶酸：绿叶蔬菜、叶酸强化食品
烟酸：乳制品、家禽、鱼肉、瘦肉、坚果、鸡蛋、豆类、面包和谷类
泛酸和生物素：鸡蛋、鱼肉、乳制品、全麦植物、豆类、酵母、绿菜花及卷心菜类的其他蔬菜、白薯、瘦牛肉
硫胺素（维他命B1）：强化面包、谷物、面食、全谷类、瘦肉、鱼肉、干豆、豌豆、大豆、乳制品、水果蔬菜
维他命B12：肉、鸡蛋、家禽、贝类、牛奶和奶制品
维他命C：柑橘类水果及果汁、草莓、番茄、青花菜、萝卜和其他蔬菜、甜薯和白薯、香瓜

Side Effects
Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be poisonous. Ask your doctor what is best for you.
副作用
许多人认为，如果有是好事，那么有很多就一定更好。但这并不一定正确。大量的某一些维他命可能有毒副作用。对于每个人最适合的量，请咨询医生。
Recommendations
The Food and Nutrition Board at the Institute of Medicine establish recommended dietary allowances (RDAs) for vitamins. The recommendations reflect how much of each nutrient you should receive on a daily basis, based on the known nutritional needs of practically all healthy people.
建议
（美国）医学研究所的品与营养委员会制定了维他命摄取量的推荐标准。这个推荐标准反映了人们每天必需摄入的每一种营养素的量，这是以几乎所有健康人的营养需要量为基础制定的。
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
获取足够的必需维他命的最好方式，是通过平衡合理的膳食来达到，而这应该包括食物指蓝金字塔内的各种食品。
Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy).
对于每一个人的具体建议则要决定于年龄、性别和其他因素（例如怀孕）。

2009-05-31 23:57

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这两天较忙，加上认领后发现此文难度偏小，翻译的意义不太大，缺乏翻译的积极性，呵呵所以译晚了，特向战友们致歉。

编译：
维他命
维他命是对于细胞正常功能及其生长、发育必需的一组物质。其中有13种是人体必需的维他命，意即为机体发挥正常功能所必需。它们是：维他命A、维他命C、维他命D、维他命E、维他命K、维他命B1（硫胺素）、维他命B2（核黄素）、维他命B3（烟酸）、泛酸、维他命H、维他命B6、维他命B12、叶酸。
维他命分为两个类别：
脂溶性的维他命被储存在机体脂肪组织内。
水溶性维他命必须被机体通过正确途径加以应用，任何多余的水溶性维他命均会通过尿液被排出。但维他命B12是唯一一种可被机体储存于肝脏组织很多年的水溶性维他命。

参照A.D.A.M.

功能
任何一种维他命均有其特殊的功能。如果你未能摄取足够的某一种维他命，你将会产生一些健康问题（即该类维他命缺乏性疾病）。维他命A有助于形成牙齿、骨骼、软组织、粘膜和皮肤，并保持其健康。
维他命B6又叫吡哆辛。摄入越多的蛋白质，我们就将需要越多的维他命B6来帮助机体分解利用蛋白质。维他命B6可以帮助生成红细胞及维持大脑功能，及其他一些作用。
维他命B12，同其他的B族维他命一样，对于代谢非常重要。它还对红细胞的形成及维持中枢神经系统功能有积极作用。
维他命C，也叫抗坏血酸，是一种抗氧化剂，可以促进牙齿和牙龈的健康。它也对机体摄取铁及维护正常组织有益。它还可以促进伤口愈合。
维他命D又被人们称为“阳光维他命”，因为它是通过机体暴露在阳光下而生成的。每周三次、每次十至十五分钟的日照强度可以帮助机体自行产生足够的维他命D，然而，许多人生活在阳光明媚的气候里也没有产生足够的维他命D，从而还需通过食物补充摄取一部分。维他命D帮助机体摄取钙，钙是维持机体正常发育、保证牙齿和骨骼健康的必需物质。维他命D还对机体维持正常的血钙、血鳞水平有积极作用。
维他命E是一种抗氧化剂，又叫生育酚。它在形成红细胞和帮助机体利用维他命K等方面发挥作用。
维他命K并不是必需维他命之一，但是如果没有它，血液将不能凝固。一些研究显示它还可以促进老年人骨骼强壮。
维他命H对于以下生命活动是必需的：蛋白质和碳水化合物的代谢，荷尔蒙和胆固醇的产生。
烟酸是一种有助于维持健康的皮肤和神经功能的B族维他命。它还有降低胆固醇的效用。
叶酸与维他命B12一起帮助机体形成红细胞。它对于DNA的产生时必要的，而DNA可以控制机体的组织生长和细胞功能。所有的孕妇都应该摄入足够的叶酸，因为叶酸的低水平与出生缺陷如脊柱裂等有相关性。现在许多食品都人工加入了大量叶酸。
泛酸对于食物的代谢必不可少。它还在荷尔蒙及胆固醇的产生过程中发挥作用。
核黄素与其他的B族维他命一起发挥作用。它对机体的生长和红细胞产生非常重要。
硫胺素有助于机体细胞将碳水化合物转变为能量。它对于心脏功能和维持神经细胞的健康状态也是必
需的。

食物来源
脂溶性维他命
维他命A：鸡蛋、肉、牛奶、奶酪、奶油、肝脏、肾脏、鳕鱼、比目鱼鱼油
维他命D：奶酪、黄油、人造黄油、奶油、强化乳、鱼肉、牡蛎、谷物
维他命E：麦芽、小麦、坚果、橄榄、菠菜及其他绿叶蔬菜、芦笋、植物油或植物油产品（如人造黄
油）
维他命K：卷心菜、花椰菜、菠菜、大豆、谷物
水溶性维他命
叶酸：绿叶蔬菜、叶酸强化食品
烟酸：乳制品、家禽、鱼肉、瘦肉、坚果、鸡蛋、豆类、面包和谷类
泛酸和生物素：鸡蛋、鱼肉、乳制品、全麦植物、豆类、酵母、绿菜花及卷心菜类的其他蔬菜、白薯、瘦牛肉
硫胺素（维他命B1）：强化面包、谷物、面食、全谷类、瘦肉、鱼肉、干豆、豌豆、大豆、乳制品、水果蔬菜
维他命B12：肉、鸡蛋、家禽、贝类、牛奶和奶制品
维他命C：柑橘类水果及果汁、草莓、番茄、青花菜、萝卜和其他蔬菜、甜薯和白薯、香瓜

副作用
许多人认为，如果有是好事，那么有很多就一定更好。但这并不一定正确。大量的某一些维他命可能有毒副作用。对于每个人最适合的量，请咨询医生。

建议
（美国）医学研究所的品与营养委员会制定了维他命摄取量的推荐标准。这个推荐标准反映了人们每天必需摄入的每一种营养素的量，这是以几乎所有健康人的营养需要量为基础制定的。获取足够的必需维他命的最好方式，是通过平衡合理的膳食来达到，而这应该包括食物指蓝金字塔内的各种食品。
对于每一个人的具体建议则要决定于年龄、性别和其他因素（例如怀孕）。

2009-06-01 00:06

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