Many people lack this nutrient! Fill in the details based on this table

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Chinese people are eating more and more selectively! As a result, intake of B vitamins continues to decline. The process of refining grains leads to the loss of B vitamins; from ordinary flour and standard flour to special grade II flour, and finally to special grade I flour made by grinding only the central part of the wheat, the B vitamins naturally present in the grains are mercilessly removed during this increasingly refined processing, leaving almost only starch behind. Even our overly meticulous cooking methods, such as stewing, frying, or boiling for too long, can result in a loss of vitamin B, with a loss rate of 30% to 40%! Fried pastries such as youtiao, which are fried and treated with alkalis like baking soda, lose almost all of their vitamin B1. It is worth noting in particular that Chinese people generally do not consume enough vitamins B1 and B2! A study conducted by the Chinese Center for Disease Control and Prevention between 2010 and 2012 on dietary vitamin intake in 31 provinces and municipalities in China showed that the risk of insufficient intake of vitamin B1 exceeded 70%, with this figure reaching nearly 90% among the elderly! The results of the 2012 \"Evaluation of Nutrient Intake Among Adult Residents in China\" show that over 80% of people have insufficient intake of dietary vitamin B2! Vitamin B group is essential for overall health! Vitamins of the B group have one characteristic: if a certain vitamin B is lacking, it will affect the proper function of the other vitamins B. 1. Poor mood: A deficiency in vitamin B1 can cause irritability and forgetfulness, while a lack of vitamin B3 leads to anxiety and insomnia. Insufficient vitamin B6 reduces cognitive abilities, and all these factors contribute to emotional instability. 2. Cheilitis and angular cheilitis: When the body lacks vitamin B2, the initial symptoms include fatigue, weakness, oral pain, and itchy eyes; subsequently, lesions appear in the mouth and scrotum, a condition known as the \"oral-genital syndrome.\" This includes cheilitis, angular cheilitis, glossitis, scrotal dermatitis, etc., which severely affect daily life and work. 3. Alcoholic liver disease: B vitamins are closely related to the liver; they can accelerate the metabolism of alcohol in the liver and reduce the burden on it. Those who already suffer from alcoholic encephalopathy or alcoholic hepatitis, as well as those who wish to quit drinking or are in the process of doing so, should take B vitamins. 4 Esophageal cancer: Esophageal cancer may also be related to a deficiency in B vitamins. This is because some B vitamins are involved in the transport of one-carbon units within the body, and the proper transport of these one-carbon units is essential for cells to carry out normal growth processes. Abnormal cell growth can potentially lead to cancer in certain organs of the body. 5 Neurological disorders, etc. Vitamin B6 is more beneficial for women; a deficiency in it can lead to restlessness and anxiety, as well as headaches, irritability, fatigue, and easy excitement. Fill in a food chart to make up for the deficiencies. If you notice that your mood becomes worse, or if you suffer from frequent ulcers on your lips, tongue, and in your mouth, then you should consider whether you might be lacking vitamin B! Vitamin B1: Rich sources include grains, beans, and dried fruits. The top 10 most common foods in daily diets are as follows: 1. Sunflower seeds; 2. Raw peanuts; 3. Black sesame seeds; 4. Buckwheat flour; 5. Soybeans; 6. Dried kidney beans; 7. Pork (from the back of the leg); 8. White corn flour; 9. Highland barley; 10. Millet. Vitamin B2: Animal-based foods contain relatively high levels of vitamin B2, especially liver, kidneys, and egg yolks. The top ten are as follows: 1. Red mushroom (dried); 2. Fragrant apricot mushroom; 3. Sheep’s stomach mushroom; 4. Pig liver; 5. Sheep kidney; 6. Sheep liver; 7. Winter mushroom; 8. Pine mushroom; 9. Ox liver; 10. Shiitake mushroom (dried). With a balanced diet, there is generally no significant deficiency in vitamins. But during periods of intense workload, when working round the clock and suffering from frequent mouth ulcers, acne, and constipation, it might be worth considering taking supplementary complex vitamins.