In an era when health issues are getting more and more noticeable, it's a habit that many people use sick vitamins to get sick. But have you really eaten right? Do you know that the prerequisites for taking vitamins are "fit" and "moderate"?
The State Food and Drug Administration recently issued a consumer warning that vitamins are health products that people often come into contact with in their daily lives, but most people do not understand how to use vitamins correctly. Experts point out that overdose of vitamins can also become "poisons."
Blind use of vitamins is widespread
"Eating vitamins is equivalent to eating fruits and vegetables." At present, with this kind of thinking, many people regard vitamins as "nutritional drugs" or even "supplements" for long-term use. The phenomenon of abuse and blind use of vitamins is widespread. . "Life Times" has conducted an online survey with Sina Weibo and found that more than 70% of respondents would "additionally supplement vitamins in addition to the normal diet"; but six adults do not know "the side effects of vitamin overdose." The survey also found that 70% of people do not supplement vitamins under the guidance of doctors. Instead, they “feel that they are in short supply and make up for it,†or “be affected by advertising,†and “come along with everyoneâ€.
People’s vitamin supplementation boom comes from Europe and the United States. Statistics show that in the United States, the use of vitamin supplements has exceeded half of the national population. In 2010, the U.S. market for supplements was as high as 28 billion U.S. dollars (about 170 billion U.S. dollars). British supplements have annual sales of 650 million pounds (about 6.4 billion yuan) and involve about 1/3 of the national population. Chen Yuming, a professor at the School of Public Health at Sun Yat-sen University, said, “China is relatively small and probably accounts for 10%-20% of the total.†Most of them are highly educated people.
Improper cooking, too delicate vitamins
Chen Chaogang, director of clinical nutrition at Sun Yat-sen Memorial Hospital of Sun Yat-sen University, said that vitamins are one of the six essential nutrients for the human body. Basically, they are all naturally present in food. The human body cannot synthesize them, and each has its own special physiological functions.
At present, according to the physical and chemical properties of vitamins can be divided into two major categories of fat-soluble and water-soluble. Common water-soluble vitamins are: vitamin B family, vitamin C and so on. Fat-soluble vitamins are: Vitamins A, D, and E. These vitamins can only achieve the best absorption when they contain fat.
A few years ago, in a scientific paper published in the authoritative medical journal Internal Medicine Yearbook, scientists analyzed a large-scale comprehensive study involving 500,000 people and pointed out that taking vitamin supplements almost without exception is a waste of money. Not good for your health. Yu Kang, a clinical nutrition doctor at the Peking Union Medical College Hospital, believes that the study of the Internal Medicine Yearbook is based on people in Europe and the United States. Unlike people in the country, it cannot be used directly. According to some domestic studies, many Chinese people have insufficient vitamin intake. This is also the view held by some domestic nutritionists. According to Wang Leijun, a public nutritionist at the national level, there are more cooking methods in China, and vitamins will be lost in the process. For example, haze will cause a lack of vitamin D in the body.
Chen Chaogang also said that in modern society, the severe vitamin deficiency situation of most people is rare, but a mild to moderate deficiency exists. Such as growing children, pregnant women, breastfeeders, heavy manual workers and so on. Partial eclipse people, poor body absorption, such as long-term chronic diarrhea and other gastrointestinal diseases are often accompanied by vitamin malabsorption, causing vitamin deficiency. At the same time, inappropriate cooking practices can also cause a certain degree of vitamin loss, such as frying, high-temperature over-fried vegetables, a large loss of vitamin C, soup time is too long, many times the heating of vegetables; there are too delicate food, nutrient loss is also large , There are statistics, polished rice and flour, after the processing of roads, folic acid, vitamin E, B vitamin B5 and other nutrients loss up to 50%.
Vitamin supplementation to grasp the appropriate, moderate principle
From a nutrition expert's point of view, it is not recommended blindly to eat vitamin supplements. Healthy adults should improve nutrient deficiencies through a balanced diet and eat according to the type and quantity recommended by the diet pagoda. However, people who do not get enough from the diet need to be supplemented according to the situation.
The State Food and Drug Administration's warning points out that taking vitamins depends first and foremost on whether or not you are “appropriate†to take vitamins. At the same time, we must grasp the principle of appropriateness.
Like a cold, you can properly add vitamin C; regular drinkers, it is appropriate to take vitamin B6 it, because it can be used as an adjunct to prevent fatty liver; If you like exercise, vitamin B1 and vitamin C is very suitable for you, with To supplement the metabolic consumption caused by excessive sweating. The children, who have properly supplemented the vitamin D that is difficult to obtain in their daily diet, are helpful for growth and development.
To some extent, dietary nutrition is not well-balanced, lack of exercise, etc., vitamin supplements can be properly added, but Chen Chaogang reminded that taking vitamin supplements should be conducted under the guidance of professionals. Vitamins are not always better. This practice is not only wrong but also has certain risks.
Not all vitamins can be excreted in urine
To find vitamins that are "suitable" for yourself, the following questions need to be addressed for "moderate" problems. A well-balanced diet usually contains enough vitamins, and there is almost no evidence of how much extra vitamin supplementation is beneficial. The use of vitamins as nutrients, abuse of foods, and long-term consumption not only waste money, but also break the vitamin balance in the body, which in turn affects the normal function of the body. Severe poisoning may even occur.
Many people have a misconception that vitamins can be eaten out of the urine, and that there is poisoning. Experts from the State Administration of Pharmaceutics and Drug Administration reminded that in fact, this understanding is wrong, vitamins are divided into water-soluble and fat-soluble two, water-soluble vitamins can be discharged after discharge with urine, less toxic, but still can take a lot of damage to the body, Such as vitamin C, a large number can cause stomach bleeding, kidney stones, etc.; and fat-soluble vitamins eat more, it is easier to accumulate in the body, causing poisoning, such as excessive intake of vitamin A, easily lead to irritability, headache, vomiting, skin Itching, blurred vision, and enlarged liver. Infants and young children taking vitamin A, a dose of 300,000 international units, that is 0.18 grams, will lead to acute poisoning, and long-term use of 50,000 to 100,000 international units, 6 months or so can occur in chronic poisoning, be cautious. In addition, overdose of vitamin D can cause multi-organ punctate calcification and polyuria; more vitamin E can cause bleeding tendency. It seems that although vitamins are good, they cannot be eaten indiscriminately. It is recommended that you follow the doctor's instructions, according to doctor's advice for quantitative supplements, it is best not to take an empty stomach.
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Vitamin hazard
Excessive amount of vitamin A. Vitamin A is very important to people, but the fat-soluble vitamin A metabolism in the body is very slow, excessive intake of vitamin A will be stored in the liver in the form of retinol, a long time can cause chronic liver damage; if once Sexual intake of the dose is too large, it will also lead to acute poisoning, severe and even lead to death; for pregnant women, there is evidence that excessive intake of vitamin A in early pregnancy, the fetus will significantly increase the risk of teratogenicity. Of course, these symptoms of poisoning were caused by direct intake of vitamin A in the form of retinol, and no symptoms of poisoning were observed when β-carotene was taken in the same equivalent (12 times as that of retinol).
Excessive vitamin D. Vitamin D is a medicine for preventing rickets, but the consequences of overdosing are more dangerous than rickets. The main toxic side effect of vitamin overdose is hypercalcemia. Early signs include dysentery or constipation, headache, loss of appetite, dizziness, difficulty walking, muscle pain, and irregular heartbeat. Late symptoms include itching, kidney-shaped vein function decline, osteoporosis, weight loss, muscle and soft tissue calcification, and so on.
Excessive vitamin C. Vitamin C is the most common dietary supplement. The current popular saying is that “oral vitamin C can prevent and treat coldsâ€, but these are the conclusions drawn in vitro or in the absence of vitamin C in humans. For healthy people who are not deficient in most vitamin C, there is no clear scientific basis.
Vitamin C as an essential nutrient for the human body does have many important physiological effects. Naturally, it cannot be lacking, but it is not always better. Long-term high doses of vitamin C can affect the blood system, urinary system, digestive system, and immune system.
Not only can cause high iron red cell anemia, causing the formation of oxalic acid and uric acid stones, causing hyperthyroidism, diarrhea, abdominal pain, can increase gastric acid, but also often make gastritis and gastrointestinal duodenal ulcer aggravate and so on. Moreover, sudden withdrawal of vitamin C after long-term high doses can cause rebound scurvy.
Therefore, it is recommended that vitamin C be obtained from a normal diet without paying extra attention to food selection and cooking methods.
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