{"id":7379,"date":"2021-08-11T04:02:40","date_gmt":"2021-08-11T08:02:40","guid":{"rendered":"https:\/\/healthcliner.com\/vitamin-va-loi-ich-suc-khoe-thiet-yeu-cua-chung\/"},"modified":"2021-08-11T04:05:08","modified_gmt":"2021-08-11T08:05:08","slug":"vitamin-va-loi-ich-suc-khoe-thiet-yeu-cua-chung","status":"publish","type":"post","link":"https:\/\/healthcliner.com\/vi\/vitamin-va-loi-ich-suc-khoe-thiet-yeu-cua-chung\/","title":{"rendered":"Vitamin v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe thi\u1ebft y\u1ebfu c\u1ee7a ch\u00fang"},"content":{"rendered":"

Vitamin l\u00e0 m\u1ed9t trong nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe; h\u1ecd th\u1ef1c hi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c nhau th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n. V\u00ed d\u1ee5, m\u1ed9t s\u1ed1 vitamin gi\u1eef cho c\u00e1c d\u00e2y th\u1ea7n kinh kh\u1ecfe m\u1ea1nh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng. H\u1ea7u h\u1ebft gi\u00fap m\u00e1u \u0111\u00f4ng m\u00e1u \u0111\u00fang c\u00e1ch, trong khi m\u1ed9t s\u1ed1 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng t\u1eeb th\u1ef1c ph\u1ea9m. \u0110\u00f3 l\u00e0 khuy\u1ebfn c\u00e1o r\u1eb1ng m\u1ecdi ng\u01b0\u1eddi c\u00f3 \u0111\u01b0\u1ee3c vitamin c\u1ee7a h\u1ecd t\u1eeb th\u1ef1c ph\u1ea9m h\u01a1n l\u00e0 t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng b\u1ed5 sung. C\u01a1 th\u1ec3 c\u1ea7n c\u00e1c h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 \u0111\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea5t c\u1ea3 c\u00e1c ch\u1ee9c n\u0103ng thi\u1ebft y\u1ebfu c\u1ee7a n\u00f3, ch\u1eb3ng h\u1ea1n nh\u01b0 duy tr\u00ec m\u1ed9t h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh, \u0111i\u1ec1u ch\u1ec9nh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a m\u00f4.<\/p>\n

Vitamin A<\/strong><\/p>\n

Retinoids tan trong ch\u1ea5t b\u00e9o nh\u01b0 v\u00f5ng m\u1ea1c, retinol v\u00e0 retinyl este t\u1ea1o th\u00e0nh ch\u1ea5t dinh d\u01b0\u1ee1ng vitamin A. N\u00f3 c\u0169ng ch\u1ee9a provitamin A carotenoids, bao g\u1ed3m beta-carotene; ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef trong gan v\u00e0 x\u1ea3y ra d\u01b0\u1edbi hai d\u1ea1ng. Provitamin A thu \u0111\u01b0\u1ee3c t\u1eeb th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt nh\u01b0 rau v\u00e0 tr\u00e1i c\u00e2y, trong khi vitamin A \u0111\u01b0\u1ee3c \u0111\u1ecbnh h\u00ecnh s\u1eb5n \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1c s\u1ea3n ph\u1ea9m \u0111\u1ed9ng v\u1eadt nh\u01b0 c\u00e1, th\u1ecbt v\u00e0 gia c\u1ea7m. Nh\u1eefng ng\u01b0\u1eddi c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ea1n ch\u1ebf ho\u1eb7c k\u00e9m c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c vitamin A t\u1eeb c\u00e1c ch\u1ea5t b\u1ed5 sung \u0111\u01b0\u1eddng u\u1ed1ng. L\u01b0\u1ee3ng vitamin A m\u00e0 m\u1ed9t c\u00e1 nh\u00e2n y\u00eau c\u1ea7u trong m\u1ed9t ng\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i v\u00e0 gi\u1edbi t\u00ednh c\u1ee7a h\u1ecd. Ph\u1ee5 n\u1eef tr\u01b0\u1edfng th\u00e0nh y\u00eau c\u1ea7u 700 mcg trong khi \u0111\u00e0n \u00f4ng tr\u01b0\u1edfng th\u00e0nh c\u1ea7n 900 mcg m\u1ed7i ng\u00e0y. Tr\u1ebb nh\u1ecf t\u1eeb 0 \u0111\u1ebfn 6 th\u00e1ng c\u1ea7n 400 mcg, ph\u1ee5 n\u1eef mang thai c\u1ea7n 770 mcg trong khi ph\u1ee5 n\u1eef cho con b\u00fa c\u1ea7n 1300 mcg m\u1ed7i ng\u00e0y. Vitamin A r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi th\u1ecb l\u1ef1c, sinh s\u1ea3n, ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch v\u00e0 nh\u1eadn d\u1ea1ng t\u1ebf b\u00e0o. N\u00f3 gi\u00fap c\u00e1c c\u01a1 quan nh\u01b0 th\u1eadn, ph\u1ed5i v\u00e0 tim ho\u1ea1t \u0111\u1ed9ng ch\u00ednh x\u00e1c. N\u00f3 c\u0169ng cho ph\u00e9p ins ng\u0103n ng\u1eeba m\u00f9 \u0111\u00eam, nhi\u1ec5m tr\u00f9ng \u1edf c\u1ed5 h\u1ecdng, b\u1ee5ng v\u00e0 ng\u1ef1c, v\u00e0 ch\u1eadm ph\u00e1t tri\u1ec3n \u1edf tr\u1ebb em. Vitamin A h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c m\u00f4 c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u00f3c v\u00e0 da. Tuy nhi\u00ean, ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u vitamin A c\u00f3 th\u1ec3 \u0111\u1ed9c h\u1ea1i. T\u00ecnh tr\u1ea1ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hypervitaminosis A \u0111\u1eb7c tr\u01b0ng b\u1edfi \u0111au x\u01b0\u01a1ng, thay \u0111\u1ed5i da v\u00e0 th\u1ecb l\u1ef1c. N\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u0103ng \u00e1p l\u1ef1c trong n\u00e3o v\u00e0 t\u1ed5n th\u01b0\u01a1ng gan.<\/p>\n

Vitamin B<\/strong><\/p>\n

Vitamin B \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 g\u00f3p ph\u1ea7n v\u00e0o kh\u1ea3 n\u0103ng s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3. T\u00e1m lo\u1ea1i vitamin B kh\u00e1c nhau t\u1ed3n t\u1ea1i, v\u00e0 m\u1ed7i lo\u1ea1i \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong c\u01a1 th\u1ec3. Nh\u1eefng vitamin n\u00e0y x\u1ea3y ra c\u00f9ng nhau trong c\u00f9ng m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 t\u1ea1o th\u00e0nh ph\u1ee9c h\u1ee3p vitamin B. M\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng vitamin n\u00e0y ho\u00e0n to\u00e0n t\u1eeb th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng ho\u1eb7c s\u1eed d\u1ee5ng ch\u1ea5t b\u1ed5 sung n\u1ebfu h\u1ecd \u0111\u1ea5u tranh \u0111\u1ec3 \u0111\u00e1p \u1ee9ng y\u00eau c\u1ea7u h\u00e0ng ng\u00e0y c\u1ee7a h\u1ecd. V\u00ed d\u1ee5, n\u00e3o, th\u1eadn, gan v\u00e0 tim ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn thiamin, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 vitamin B1. Ng\u01b0\u1eddi l\u1edbn c\u1ea7n 1,2 mg m\u1ed7i ng\u00e0y \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t. N\u00f3 c\u00f3 m\u1eb7t trong c\u00e1c lo\u1ea1i \u0111\u1eadu, c\u00e1c lo\u1ea1i h\u1ea1t, ng\u0169 c\u1ed1c, h\u1ea1t v\u00e0 th\u1ecbt l\u1ee3n. N\u00f3 gi\u00fap t\u1ed5ng h\u1ee3p m\u1ed9t s\u1ed1 hormone, ph\u00e1 v\u1ee1 carbohydrate trong qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a th\u1ef1c ph\u1ea9m, s\u1ea3n xu\u1ea5t axit b\u00e9o v\u00e0 t\u1ea1o ra m\u1ed9t s\u1ed1 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh. Thi\u1ebfu vitamin B2 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim, m\u1ea5t tr\u00ed nh\u1edb v\u00e0 nh\u1ea7m l\u1eabn, t\u00ea \u1edf b\u00e0n ch\u00e2n v\u00e0 b\u00e0n tay, ch\u00e1n \u0103n v\u00e0 gi\u1ea3m c\u00e2n.<\/p>\n

Vitamin B2, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 riboflavin, \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u00e1 v\u1ee1 ch\u1ea5t b\u00e9o, hormone steroid v\u00e0 thu\u1ed1c. N\u00f3 c\u0169ng chuy\u1ec3n \u0111\u1ed5i vitamin B6 th\u00e0nh m\u1ed9t coenzyme c\u1ea7n thi\u1ebft trong c\u01a1 th\u1ec3. M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n 1,3 mg riboflavin trong m\u1ed9t ng\u00e0y. Riboflavin c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u1ea5y t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau, bao g\u1ed3m s\u1eefa v\u00e0 s\u1eefa chua, th\u1ecbt n\u1ed9i t\u1ea1ng, h\u1ea1nh nh\u00e2n, n\u1ea5m v\u00e0 b\u1ed9t y\u1ebfn m\u1ea1ch. M\u1eb7c d\u00f9 s\u1ef1 thi\u1ebfu h\u1ee5t vitamin n\u00e0y kh\u00f4ng ph\u1ed5 bi\u1ebfn, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 x\u1ea3y ra v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft. Nh\u1eefng ng\u01b0\u1eddi b\u1ecb thi\u1ebfu riboflavin c\u00f3 th\u1ec3 b\u1ecb n\u1ee9t ho\u1eb7c s\u01b0ng m\u00f4i, ng\u1ee9a v\u00e0 \u0111\u1ecf m\u1eaft, r\u1ee5ng t\u00f3c, s\u01b0ng c\u1ed5 h\u1ecdng v\u00e0 mi\u1ec7ng. Ngo\u00e0i ra, h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi tr\u1edf n\u00ean thi\u1ebfu m\u00e1u v\u00e0 c\u00e1c b\u00e0 m\u1eb9 mang thai c\u00f3 th\u1ec3 c\u00f3 em b\u00e9 b\u1ecb khuy\u1ebft t\u1eadt b\u1ea9m sinh. Vitamin B3, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 niacin, \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i th\u00e0nh nicotinamide adenine dinucleotide coenzyme th\u1ef1c hi\u1ec7n c\u00e1c ph\u1ea3n \u1ee9ng c\u01a1 th\u1ec3 kh\u00e1c nhau. Ngo\u00e0i ra, vitamin B3 chuy\u1ec3n \u0111\u1ed5i protein, ch\u1ea5t b\u00e9o v\u00e0 carbohydrate th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. N\u00f3 c\u0169ng t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho s\u1ef1 bi\u1ec3u hi\u1ec7n c\u1ee7a DNA trong c\u00e1c t\u1ebf b\u00e0o v\u00e0 giao ti\u1ebfp gi\u1eefa c\u00e1c t\u1ebf b\u00e0o. M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n 16 mg niacin c\u00f3 th\u1ec3 thu \u0111\u01b0\u1ee3c t\u1eeb c\u00e1c s\u1ea3n ph\u1ea9m \u0111\u1ed9ng v\u1eadt nh\u01b0 c\u00e1, gia c\u1ea7m v\u00e0 th\u1ecbt. Th\u1ef1c ph\u1ea9m t\u1eeb th\u1ef1c v\u1eadt nh\u01b0 ng\u0169 c\u1ed1c c\u0169ng ch\u1ee9a niacin. M\u1ed9t ng\u01b0\u1eddi b\u1ecb thi\u1ebfu h\u1ee5t niacin nghi\u00eam tr\u1ecdng c\u00f3 th\u1ec3 b\u1ecb tr\u1ea7m c\u1ea3m, tr\u1ea3i qua s\u1ef1 \u0111\u1ed5i m\u00e0u da khi ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi, t\u00e1o b\u00f3n, n\u00f4n m\u1eeda v\u00e0 th\u1eadm ch\u00ed ti\u00eau ch\u1ea3y. N\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb, m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i h\u00e0nh vi t\u1ef1 t\u1eed ho\u1eb7c m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n

Vitamin B 5, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 axit pantothenic, \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ec3 x\u1eed l\u00fd ch\u1ea5t b\u00e9o, protein v\u00e0 coenzyme. C\u00e1c t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u v\u1eadn chuy\u1ec3n ch\u1ea5t dinh d\u01b0\u1ee1ng trong c\u01a1 th\u1ec3 \u0111\u1ec3 s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 ch\u1ebf bi\u1ebfn n\u0103ng l\u01b0\u1ee3ng. M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n 5 mg vitamin n\u00e0y m\u1ed7i ng\u00e0y v\u00e0 c\u00f3 th\u1ec3 thu \u0111\u01b0\u1ee3c t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau nh\u01b0 gan b\u00f2, b\u01a1, ng\u0169 c\u1ed1c ho\u1eb7c th\u1ecbt g\u00e0. Thi\u1ebfu \u0111\u1ee7 axit pantothenic c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea5c ng\u1ee7 k\u00e9m v\u00e0 b\u1ed3n ch\u1ed3n, kh\u00f3 ch\u1ecbu, \u0111au \u0111\u1ea7u v\u00e0 t\u00ea \u1edf b\u00e0n ch\u00e2n v\u00e0 b\u00e0n tay. Ngo\u00e0i ra, c\u01a1 th\u1ec3 c\u1ea7n 1,6 mg vitamin B6 ho\u1eb7c pyridoxine m\u1ed7i ng\u00e0y. N\u00f3 gi\u00fap c\u01a1 th\u1ec3 trong ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch c\u1ee7a n\u00f3, h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9, chuy\u1ec3n h\u00f3a axit amin, v\u00e0 ph\u00e2n h\u1ee7y ch\u1ea5t b\u00e9o v\u00e0 carbohydrate. Khoai t\u00e2y, gia c\u1ea7m, th\u1ecbt n\u1ed9i t\u1ea1ng, c\u00e1 v\u00e0 ng\u0169 c\u1ed1c r\u1ea5t gi\u00e0u vitamin n\u00e0y. Nh\u1eefng ng\u01b0\u1eddi thi\u1ebfu vitamin n\u00e0y c\u00f3 h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch y\u1ebfu, c\u00f3 th\u1ec3 b\u1ecb thi\u1ebfu m\u00e1u, c\u00f3 th\u1ec3 tr\u1edf n\u00ean tr\u1ea7m c\u1ea3m v\u00e0 b\u1ed1i r\u1ed1i. C\u01a1 th\u1ec3 c\u1ea7n 30 mcg vitamin B7 biotin h\u00e0ng ng\u00e0y \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a DNA, giao ti\u1ebfp c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 t\u1ebf b\u00e0o v\u00e0 ph\u00e2n h\u1ee7y ch\u1ea5t b\u00e9o, protein v\u00e0 carbohydrate. Tr\u1ee9ng, th\u1ecbt n\u1ed9i t\u1ea1ng v\u00e0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng l\u00e0 ngu\u1ed3n gi\u00e0u vitamin n\u00e0y.<\/p>\n

Vitamin B 9, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 folate, r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 chuy\u1ec3n h\u00f3a axit amin v\u00e0 vitamin. N\u00f3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong ph\u00e2n chia t\u1ebf b\u00e0o v\u00e0 sao ch\u00e9p DNA. C\u01a1 th\u1ec3 ng\u01b0\u1eddi l\u1edbn c\u1ea7n 400 mcg vitamin n\u00e0y c\u00f3 th\u1ec3 thu \u0111\u01b0\u1ee3c trong rau xanh l\u00e1, \u0111u \u0111\u1ee7 v\u00e0 gan b\u00f2. Thi\u1ebfu vitamin n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn tim \u0111\u1eadp nhanh, \u0111au \u0111\u1ea7u, kh\u00f3 ch\u1ecbu v\u00e0 suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3 n\u00f3i chung. Cu\u1ed1i c\u00f9ng, c\u01a1 th\u1ec3 c\u1ea7n 2,4 mcg vitamin B12 h\u00e0ng ng\u00e0y cho c\u00e1c m\u1ee5c \u0111\u00edch s\u1eed d\u1ee5ng kh\u00e1c nhau nh\u01b0 t\u1ed5ng h\u1ee3p DNA, t\u1ea1o ra c\u00e1c t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u m\u1edbi, ch\u1ee9c n\u0103ng th\u1ea7n kinh v\u00e0 n\u00e3o, protein v\u00e0 chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o. Vitamin n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c thu th\u1eadp t\u1ef1 nhi\u00ean t\u1eeb s\u1eefa chua, s\u1eefa, gan b\u00f2 ho\u1eb7c c\u00e1 h\u1ed3i. Thi\u1ebfu vitamin B12 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t c\u1ea3m gi\u00e1c ngon mi\u1ec7ng, gi\u1ea3m c\u00e2n, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tr\u00ed nh\u1edb v\u00e0 tr\u1ea7m c\u1ea3m.<\/p>\n

Vitamin C<\/strong><\/p>\n

Vitamin tan trong n\u01b0\u1edbc \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m, \u0111\u1eb7c bi\u1ec7t l\u00e0 rau v\u00e0 tr\u00e1i c\u00e2y; n\u00f3 l\u00e0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd v\u1edbi t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch v\u00e0 s\u1ee9c kh\u1ecfe da. C\u01a1 th\u1ec3 con ng\u01b0\u1eddi kh\u00f4ng s\u1ea3n xu\u1ea5t ho\u1eb7c l\u01b0u tr\u1eef vitamin n\u00e0y c\u1ea7n thi\u1ebft trong c\u00e1c m\u1ea1ch m\u00e1u nh\u1ecf, x\u01b0\u01a1ng, r\u0103ng, t\u1ed5ng h\u1ee3p collagen v\u00e0 c\u00e1c m\u00f4 li\u00ean k\u1ebft. Tuy nhi\u00ean, con ng\u01b0\u1eddi c\u1ea7n ti\u00eau th\u1ee5 n\u00f3 th\u01b0\u1eddng xuy\u00ean, v\u00e0 ng\u01b0\u1eddi l\u1edbn c\u1ea7n 90 mg vitamin C h\u00e0ng ng\u00e0y. N\u01b0\u1edbc cam, \u1edbt xanh, kiwi, n\u01b0\u1edbc \u00e9p c\u00e0 chua, b\u00f4ng c\u1ea3i xanh v\u00e0 b\u1eafp c\u1ea3i \u0111\u1ecf l\u00e0 nh\u1eefng ngu\u1ed3n vitamin C phong ph\u00fa. V\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n tr\u00ean c\u1ee7a l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ti\u00eau ch\u1ea3y v\u00e0 d\u1ea1 d\u00e0y kh\u00f3 ch\u1ecbu. Ngo\u00e0i ra, nh\u1eefng ng\u01b0\u1eddi b\u1ecb thi\u1ebfu vitamin C s\u1ebd c\u00f3 l\u00e0n da g\u1eadp gh\u1ec1nh ho\u1eb7c th\u00f4 r\u00e1p; nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 b\u1ecb ch\u1ea3y m\u00e1u n\u01b0\u1edbu r\u0103ng v\u00e0 ch\u1ea3y m\u00e1u m\u0169i, nh\u1eefng ng\u01b0\u1eddi kh\u00e1c s\u1ebd c\u00f3 l\u00e0n da nh\u0103n nheo, v\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00e1c s\u1ebd c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch y\u1ebfu.<\/p>\n

Vitamin D<\/strong><\/p>\n

M\u1eb7c d\u00f9 \u0111\u01b0\u1ee3c \u0111\u1eb7t t\u00ean l\u00e0 vitamin, vitamin D l\u00e0 ti\u1ec1n th\u00e2n c\u1ee7a hormone. C\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u1ef1 s\u1ea3n xu\u1ea5t sau khi ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi. N\u1ebfu ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi l\u00e0 kh\u00f4ng \u0111\u1ee7, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u h\u01a1n t\u1eeb m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m ho\u1eb7c ch\u1ea5t b\u1ed5 sung. Li\u1ec1u khuy\u1ebfn c\u00e1o h\u00e0ng ng\u00e0y l\u00e0 gi\u1eefa 15 mcg (600 IU) v\u00e0 20 mcg (800 IU) c\u1ee7a vitamin n\u00e0y, t\u00f9y thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n. N\u00f3 th\u00fac \u0111\u1ea9y r\u0103ng v\u00e0 x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh. N\u00f3 cung c\u1ea5p h\u1ed7 tr\u1ee3 cho h\u1ec7 th\u1ea7n kinh, n\u00e3o, h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ng\u0103n ng\u1eeba s\u1ef1 ph\u00e1t tri\u1ec3n ung th\u01b0. Thi\u1ebfu \u0111\u1ee7 vitamin D c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec5m tr\u00f9ng v\u00e0 b\u1ec7nh th\u01b0\u1eddng xuy\u00ean, \u0111au l\u01b0ng v\u00e0 x\u01b0\u01a1ng, ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng b\u1ecb suy y\u1ebfu v\u00e0 m\u1ec7t m\u1ecfi. Thi\u1ebfu h\u1ee5t k\u00e9o d\u00e0i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0 nh\u01b0 ung th\u01b0 v\u00fa, c\u00e1c v\u1ea5n \u0111\u1ec1 t\u1ef1 mi\u1ec5n d\u1ecbch v\u00e0 c\u00e1c b\u1ec7nh th\u1ea7n kinh.<\/p>\n

Vitamin E<\/strong><\/p>\n

Ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd l\u00e0 m\u1ed9t lo\u1ea1i vitamin h\u00f2a tan trong ch\u1ea5t b\u00e9o. N\u00f3 r\u1ea5t c\u1ea7n thi\u1ebft cho sinh s\u1ea3n, th\u1ecb l\u1ef1c v\u00e0 l\u00e0n da kh\u1ecfe m\u1ea1nh, m\u00e1u v\u00e0 n\u00e3o. Vitamin c\u00f3 th\u1ec3 thu \u0111\u01b0\u1ee3c t\u1eeb th\u1ef1c ph\u1ea9m v\u00e0 c\u0169ng t\u1eeb b\u1ed5 sung \u0111\u01b0\u1eddng u\u1ed1ng. D\u1ea7u \u00f4 liu, b\u01a1 th\u1ef1c v\u1eadt, c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng, rau xanh l\u00e1 v\u00e0 \u0111\u1eadu ph\u1ed9ng l\u00e0 ngu\u1ed3n vitamin E phong ph\u00fa. M\u1ecdi ng\u01b0\u1eddi n\u00ean c\u00f3 \u0111\u1ee7 n\u00f3 t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng. D\u00f9ng n\u00f3 b\u1eb1ng \u0111\u01b0\u1eddng u\u1ed1ng t\u1eeb c\u00e1c ch\u1ea5t b\u1ed5 sung ho\u1eb7c c\u00f3 n\u00f3 v\u01b0\u1ee3t qu\u00e1 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1edd m\u1eaft, m\u1ec7t m\u1ecfi, ti\u00eau ch\u1ea3y, bu\u1ed3n n\u00f4n v\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 t\u1eed vong cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 s\u1ee9c kh\u1ecfe k\u00e9m. B\u1ed5 sung vitamin E d\u01b0 th\u1eeba c\u0169ng l\u00e0m t\u0103ng c\u01a1 h\u1ed9i b\u1ecb \u0111\u1ed9t qu\u1ef5 xu\u1ea5t huy\u1ebft.<\/p>\n

Vitamin K<\/strong><\/p>\n

Vitamin \u0111\u00f4ng m\u00e1u \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vai tr\u00f2 \u0111\u00f4ng m\u00e1u. N\u00f3 x\u1ea3y ra trong hai lo\u1ea1i ch\u00ednh: vitamin K1 thu \u0111\u01b0\u1ee3c t\u1eeb th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt nh\u01b0 th\u1ef1c ph\u1ea9m l\u00e1 xanh v\u00e0 vitamin K2, \u0111\u01b0\u1ee3c t\u1ea1o ra t\u1ef1 nhi\u00ean trong \u0111\u01b0\u1eddng ti\u00eau h\u00f3a. C\u1ea3 hai \u0111\u1ec1u r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ng\u0103n ng\u1eeba ch\u1ea3y m\u00e1u b\u00ean trong v\u00e0 b\u00ean ngo\u00e0i c\u01a1 th\u1ec3. Thi\u1ebfu vitamin K d\u1eabn \u0111\u1ebfn ch\u1ea3y m\u00e1u qu\u00e1 nhi\u1ec1u. Th\u1eadt kh\u00f4ng may, vitamin K kh\u00f4ng th\u1ec3 \u0111\u01b0\u1ee3c b\u1ed5 sung, m\u1eb7c d\u00f9 c\u00e1c b\u00e1c s\u0129 c\u00f3 th\u1ec3 k\u00ea toa thu\u1ed1c \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb thi\u1ebfu vitamin K. \u0110\u00e0n \u00f4ng t\u1eeb 19 tu\u1ed5i tr\u1edf l\u00ean c\u1ea7n 120 mcg m\u1ed7i ng\u00e0y, trong khi ph\u1ee5 n\u1eef c\u1ea7n 90 mcg m\u1ed7i ng\u00e0y.<\/p>\n

Nh\u00ecn chung, vitamin l\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n v\u1edbi s\u1ed1 l\u01b0\u1ee3ng nh\u1ecf. M\u1ed9t ng\u01b0\u1eddi \u0111\u00f2i h\u1ecfi m\u1ed9t l\u01b0\u1ee3ng vitamin kh\u00e1c nhau \u0111\u1ec3 \u0111\u00f3ng c\u00e1c vai tr\u00f2 kh\u00e1c nhau gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh. H\u1ea7u h\u1ebft c\u00e1c vitamin \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m v\u00ec c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t r\u1ea5t \u00edt ho\u1eb7c kh\u00f4ng s\u1ea3n xu\u1ea5t ch\u00fang. B\u1ed5 sung vitamin c\u0169ng c\u00f3 th\u1ec3 c\u1ea7n thi\u1ebft khi c\u01a1 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ee7 vitamin t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. U\u1ed1ng vitamin d\u01b0 th\u1eeba c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe v\u00e0 m\u1ecdi ng\u01b0\u1eddi n\u00ean lu\u00f4n c\u1ea9n th\u1eadn \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng ch\u00fang kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 s\u1ed1 l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamin l\u00e0 m\u1ed9t trong nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe; h\u1ecd th\u1ef1c hi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c nhau th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n. V\u00ed d\u1ee5, m\u1ed9t s\u1ed1 vitamin gi\u1eef cho c\u00e1c d\u00e2y th\u1ea7n kinh kh\u1ecfe m\u1ea1nh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng. […]<\/p>\n","protected":false},"author":1,"featured_media":5872,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[80],"tags":[],"class_list":{"0":"post-7379","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-family-health"},"yoast_head":"\nVitamin v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe thi\u1ebft y\u1ebfu c\u1ee7a ch\u00fang - Healthcliner<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthcliner.com\/vi\/vitamin-va-loi-ich-suc-khoe-thiet-yeu-cua-chung\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe thi\u1ebft y\u1ebfu c\u1ee7a ch\u00fang - Healthcliner\" \/>\n<meta property=\"og:description\" content=\"Vitamin l\u00e0 m\u1ed9t trong nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe; h\u1ecd th\u1ef1c hi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c nhau th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n. V\u00ed d\u1ee5, m\u1ed9t s\u1ed1 vitamin gi\u1eef cho c\u00e1c d\u00e2y th\u1ea7n kinh kh\u1ecfe m\u1ea1nh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng. 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Healthcliner","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/healthcliner.com\/vi\/vitamin-va-loi-ich-suc-khoe-thiet-yeu-cua-chung\/","og_locale":"vi_VN","og_type":"article","og_title":"Vitamin v\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe thi\u1ebft y\u1ebfu c\u1ee7a ch\u00fang - Healthcliner","og_description":"Vitamin l\u00e0 m\u1ed9t trong nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe; h\u1ecd th\u1ef1c hi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c nhau th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n. V\u00ed d\u1ee5, m\u1ed9t s\u1ed1 vitamin gi\u1eef cho c\u00e1c d\u00e2y th\u1ea7n kinh kh\u1ecfe m\u1ea1nh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng. 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