What is the content of comprehensive vitamins and minerals? ~

What are vitamins?

There are many kinds of vitamins: 10. From the most basic biochemical concept, they are such organic substances: they are very small in human body, but they have great physiological functions, because they often participate in a wide range of biochemical reactions as auxiliary components of some important enzymes in the body, which determines some very important metabolic processes. They cannot be synthesized in the human body and must be directly supplied by food. Once a certain vitamin is lacking in food, it will cause corresponding metabolic disorder without exception, and show relatively specific clinical symptoms, such as scurvy caused by vitamin C deficiency; Vitamin B 1 deficiency leads to beriberi; Lack of nicotinic acid (sometimes called calcium pantothenate) can lead to boils. Therefore, vitamin is an essential nutrient for human body. There are mainly vitamins A, D, E, K, C, B 1, B2, B6, B5, B 12, folic acid, biotin, carotene and so on.

Different from protein, fat and carbohydrate which we are familiar with, vitamins participate in the metabolism of energy in the body, but they do not contain energy, so vitamin supplementation will not lead to the usual overnutrition and obesity. However, too many vitamins are still harmful to health. Excessive vitamins can cause toxic reactions and show corresponding symptoms. In particular, fat-soluble vitamins such as vitamins A, D and K will accumulate in the body over time, which is more likely to cause poisoning. Water-soluble vitamins such as vitamin C and B are easily excreted in urine and cannot be accumulated in the body. Unless you eat too much, it is difficult to cause poisoning.

How to take vitamins correctly

Nowadays, shops are full of various vitamin and mineral supplements, which are often sold through overwhelming advertisements.

But so far, there is no mature concept about how to take vitamins and minerals to regulate people's body. Especially for some trace elements, no one can determine the most reasonable dose. The biggest difficulty is that producers cannot determine the age, gender, health status and living and working environment of users.

Moreover, a healthy person who does not have a partial eclipse does not need to take multivitamins for many years. Therefore, people should not spend money on meaningless things (improper use is harmful to the human body).

In winter, it is beneficial for people to take some multivitamin and mineral supplements properly.

People who live in harsh living environment (too much sunshine, serious air pollution, bad climate, etc. ) you should also bring some. People with heavy physical and psychological burdens also consume more vitamins and minerals than usual. Some people who are partial to food (such as vegetarians) need to use this kind of supplements to regulate the intake of vitamins and minerals because of imbalance in their bodies. For pregnant women, even if they eat very rich food, they may not be able to fully meet the needs for vitamins and minerals.

In the description of multivitamin and mineral supplements, although it is indicated how much should be taken every day, it is hard to say whether this dose is enough for a specific person, because everyone's specific situation is different. However, it should be pointed out that excessive intake of vitamins may be addictive, and once the drug is stopped, there will be symptoms of vitamin deficiency. Excessive vitamins a and d are harmful to human body. General multivitamin supplements are not suitable for children before the age of 3.

Lack of vitamin A: night blindness, keratitis. Foods rich in vitamin A: milk, eggs, carrots, vegetable leaves, fish oil, etc.

Lack of vitamin E: infertility, muscular dystrophy ... Foods rich in vitamin E: vegetable oil, milk, eggs, meat.

Vitamin K deficiency: hemophilia ...................... foods rich in vitamin K: fresh vegetables.

Vitamin d deficiency: rickets, rickets ... foods rich in vitamin d: fish oil, etc.

Lack of vitamin B 1: beriberi, neurological disorders ... Foods rich in vitamin B 1: meat, yeast, pod-bearing fruits and cereals.

Vitamin B2 deficiency: skin diseases, nervous system diseases ... Foods rich in vitamin B2: meat, milk.

Lack of calcium pantothenate: Irritability and spasm Foods rich in calcium pantothenate in ..............: liver, yeast and cereals.

Lack of vitamin B 12: Foods with pernicious anemia are rich in vitamin B 12. ...............: liver, meat, eggs and milk.

Lack of vitamin C: scurvy foods are rich in vitamin C ......................: lemons, fruits, green peppers, cabbages and potatoes.

Pantothenic acid deficiency: Gastroenteritis and dermatosis foods are rich in pantothenic acid. ..............: liver, yeast and eggs.

Folic acid deficiency: Anemia Folic acid-rich food in ................................: vegetable leaves.

Scientifically treat the problem of vitamin overdose.

Relatively speaking, vitamins A and D (that is, cod liver oil products) are two "dangerous" vitamins, and there are many cases of excessive poisoning in practical application (mainly used for supplementing calcium for children). Therefore, when taking these two vitamins, we must strictly control the dosage and don't eat them at will. Other vitamins with antioxidant effects, including vitamins C, E, carotene, etc. And the toxicity of vitamin B group is very low, even if it is excessive, it will not lead to any serious consequences.

It is worth noting that the dosage of vitamins used in almost all experiments to study the health care function of vitamins far exceeds their physiological needs. In some intervention research projects, the dosage of vitamins is several times or dozens of times the physiological needs. Although there is no need to use such a large dose in practical application, it still makes some experts worry about the abuse of vitamins and oppose taking large doses of vitamins to delay aging and prevent diseases or cancer. Because even the above three vitamins with extremely low toxicity will still have adverse effects on health in the case of excessive dosage, for example, vitamin C exceeding 4g/ day (equivalent to eating half a bottle of vitamin C every day) will cause urinary calculi; More than 50 mg/day of β -carotene (about equivalent to taking 10 capsules a day) may cause yellow skin staining; Vitamin E exceeding 10000 units/day (approximately equivalent to taking 100 tablets every day) will cause changes in liver function.

But more experts still support taking large doses of antioxidant vitamins, because almost no one will take such a large dose almost crazily in practical application, so these side effects can only be "done" in animal experiments, just to scare people. In addition, large doses of vitamin C and vitamin E have been used as drugs in clinic for many years, with clear effects and few side effects. So many times, for example, for those who are at risk of chronic diseases or tumors, the question is not whether to take large doses of antioxidant vitamins, but how to take them correctly.

The relationship between vitamins and vegetables

As we all know, vegetables, especially colored vegetables, are rich in vitamins, and vegetables are one of the main sources of vitamins needed by the human body. In life, many people eat less vegetables and will supplement them by eating vitamin preparations; There are still many people who think that vegetables are rich in vitamins and there is no need to take vitamin preparations. These two practices are one-sided, because vegetables and vitamins cannot replace each other.

On the one hand, vitamins cannot replace vegetables. This is because vitamins in vegetables have a certain proportion of natural ingredients, while vitamin preparations are mostly synthetic and their properties will be different; Vegetables are a collection of vitamins, and most vitamin preparations are single (with exceptions); There are some natural substances in vegetables that are not vitamins but have similar effects on human body (some people call them "vitamins"), such as bioflavonoids and chlorophyll, so vegetables have a more comprehensive effect on health; Of course, vegetables also contain minerals, trace elements, carbohydrates, cellulose and other non-vitamin nutrients, and their nutrition is more comprehensive. Therefore, it is almost impossible to replace vegetables with vitamin preparations. When eating less vegetables, taking vitamin C or other vitamins at the same time is only a stopgap measure. Eating vegetables and fruits is far more important than eating vitamins in terms of obtaining comprehensive and balanced nutrition. In addition, vitamins can't replace vegetables in preventing cancer, and eating more vegetables can prevent many kinds of cancers, which has been recognized by nutrition experts all over the world. However, the research results about whether taking vitamins can prevent some cancers are inconsistent.

On the other hand, vegetables cannot replace vitamin preparations. As far as vitamin C is concerned, this is because: First of all, not all vegetables are rich in vitamin C, unless you carefully select green, red and purple vegetables and fruits, including peppers, spinach, tomatoes, cauliflower, bitter gourd and citrus, red fruits, strawberries, oranges, kiwifruit and jujube, you can eat one catty of vegetables and half a catty of fruits every day, and the color is half dark and half light. This is also the reason why according to statistics, about 30% people in our country lack vitamin C. Second, vitamin C is a water-soluble component, which is easy to be lost when washing vegetables. Vitamin c is afraid of high temperature. When cooking, if the temperature is too high or the heating time is too long, such as stews and casseroles, vitamin C in vegetables will be destroyed a lot. Vitamin C is also easily oxidized by oxygen in the air. The longer vegetables and fruits are stored, the greater the loss of vitamin C. Therefore, unless the correct cooking method is used, even if the above colored vegetables are selected, it is difficult to meet the needs of 100 mg of vitamin C per day. Third, even if you choose vegetables and fruits rich in vitamin C and use the correct cooking method, it is difficult to get a large dose of vitamin C, such as 400 mg per day. If you want to get 400 mg of vitamin C through food every day, you need to eat 1 kg of oranges or 2 kg of spinach or 8 Liang of garlic seedlings or 1.5 kg of tomatoes every day. Therefore, it is impossible to play the health care role of large doses of vitamins by relying entirely on food.

How to protect plant vitamins

If you want to absorb more vitamins in vegetables, you must pay attention to protecting the vitamins in vegetables.

When cooking, wash it before cutting, and don't soak it in water after cutting, because many vitamins can be dissolved in water. Some people like to "blanch" vegetables in hot water before frying, which will lose too many vitamins. In addition, food should not be cooked too badly, and it is not suitable for frying, especially vitamin C is very unstable, and long-term boiling and high temperature will destroy it. Vinegar has a protective effect on vitamins. You can add a little vinegar when cooking.

For some vegetables with skin, such as radish, the skin contains much more vitamins than the inside. Don't peel when eating, so as to avoid unnecessary loss of nutrients.

Time to take vitamins

In people's minds, vitamin drugs are "supplements" and "substitutes" of vegetables and fruits, with little side effects and great safety. Therefore, many people eat vitamin drugs just like vegetables and fruits, which is very casual, sometimes before meals and sometimes after meals. Most doctors don't explicitly tell patients whether vitamins should be taken before or after meals. However, most manufacturers of vitamin drugs only indicate the usage and dosage on the bottle label, without indicating the matters needing attention, and without indicating whether to take it before or after meals.

In fact, taking vitamin drugs, like using other drugs, also has certain regulations, requirements and precautions, that is, taking after meals. Because vitamins are mainly absorbed by the small intestine after oral administration, if taken before meals, drugs will be absorbed into the blood quickly when taken on an empty stomach because there is no food in the gastrointestinal tract, resulting in an increase in the concentration of vitamins in the blood, which will be excreted through the kidneys and urethra before being used by the human body, thus significantly reducing the efficacy.

For example, the utilization rate of vitamins B 1, B2 and B6 decreased after fasting, while the absorption rate after meals was stable, and the absorption rate increased linearly with the increase of dose. This is because the stomach contents are slowly discharged after eating, so that the drugs are slowly transported to the upper part of the small intestine to avoid saturation of the absorption mechanism.

Coenzymes vitamin B 12 and vitamin C are more beneficial to absorption after meals, but they cannot be taken at the same time. If taken at the same time, the bioavailability of B 12 will be reduced and the efficacy will be greatly reduced. In order to avoid the deficiency of B 12, it should be taken at intervals of 2 ~ 3 hours.

Similarly, oral vitamin D2 should be taken after meals, and it is best to eat some oily foods (such as fried dough sticks and pork) first to facilitate the dissolution and absorption of drugs. If it is used to treat infantile tetany, calcium should be supplemented first.

Vitamin AD (cod liver oil pill), vitamin E and vitamin PP (nicotinic acid, nicotinic acid) should also be taken after meals. AD pills are suitable for taking after meals 15 minutes, and eating oily food helps absorption. Because the side effects of vitamin PP are skin flushing, itching, burning pain, and even palpitations, urticaria, nausea, vomiting and so on. Taking it after meals can obviously reduce the side effects. In order to avoid long-term high-dose stimulation of gastrointestinal tract, it should be taken after meals.

Don't use vitamin e indiscriminately for beauty.

Vitamin E is a very popular drug in recent years. Many people take vitamin E pills every day to delay aging. So, is its anti-aging beauty effect really so magical?

Vitamin E is a fat-soluble vitamin, which can maintain the normal function of reproductive organs and is full of vitality, while women will have soft skin and youthful appearance, so people should actively take it in their daily diet.

However, under the influence of some commercial advertisements, many people regard vitamin E as a panacea for longevity and beauty, and take it in large quantities for a long time. Some people who are eager for beauty are eager to take vitamin E anytime and anywhere, but they don't know that doing so will do more harm than good.

Clinically, the daily dose of vitamin E used by ordinary adults is 1-3 times, each time 10- 100 mg. If used in excess of the normal dose, it will lead to many adverse reactions. Early overdose will reduce human immune function, some people will have dizziness, blurred vision, angular stomatitis and other symptoms, and women may also have amenorrhea; Late overdose may lead to hormone metabolism disorder, muscle weakness, female breast hypertrophy and even breast cancer. In addition, when some people use some beauty products containing vitamin E, such as anti-wrinkle cream, beauty cream, facial mask, etc., they will have symptoms of contact dermatitis such as redness and papules. Once these symptoms appear, you should stop using them immediately. Experts suggest that vitamin E is best supplemented by food. Vitamin E mainly exists in vegetable oil, green vegetables, animal organs, beans, egg yolk, melons and fruits, lean meat and peanuts. If special supplements are needed, they should be made under the guidance of a doctor.

Pregnant women should take vitamins carefully.

Doctors say that many pregnant women take multivitamins, but they don't know that although vitamins are a health care drug, excessive vitamins can also have side effects on the fetus. For example, taking a large amount of vitamin C for a long time will lead to abortion, taking a large amount of vitamin A may lead to skeletal malformation, defects in the genitourinary system and hard cleft palate in infants, taking too much vitamin E will lead to abnormal development of fetal brain, and taking too much vitamin D will lead to problems in the development of fetal arteries and teeth.

Taking too many vitamins is harmful to health.

We know that lack of vitamins will damage health and lead to serious diseases. However, do you know that taking too many vitamins and trace elements will also seriously damage our health! Let's talk about the harm of taking too many vitamins:

Vitamin A A A large amount of vitamin A will reduce the blood flow of healthy people's brains, causing headaches, brain swelling and even death. Too much vitamin A can also damage the joints of arms and legs.

Excessive use of B vitamins can also cause many problems, such as: too much vitamin B6 can make people neurotoxic.

Too much vitamin C can cause stomach pain and intestinal dysfunction. At the same time, taking a large amount of vitamin C will also affect the production of red blood cells, making people weak and tired. In addition, cancer patients who are receiving radiotherapy or chemotherapy should not take it. Excessive intake of vitamin D (adults > > 20000IU, children > 1 800 IU) may cause excessive vitamin D, which is manifested as thirst, eye inflammation, itchy skin, vomiting, diarrhea, frequent urination and abnormal precipitation in human hollow organs.

Excessive use of vitamin E will cause platelet aggregation and thrombosis, and if combined with estrogen, it will also cause thrombophlebitis.

In addition, taking a lot of vitamins will also affect the effect of taking other drugs, and once taking vitamins will be addictive, suddenly stopping taking them will cause physical discomfort. Moreover, scientists believe that if you can get enough nutrition from enough food, you don't need to take any vitamin drugs at all.

Therefore, if you want to live a long and healthy life, you must first improve your immune function. Therefore, it is particularly important to adhere to proper physical exercise, reasonable diet and regular life! People who really need vitamins and trace elements, please ask a doctor for guidance, symptomatic and safe.

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