The more vitamins you eat, the better? This wrong idea will even make you sick. New research shows that taking too many vitamins is harmful. The following is the best amount of vitamins to eat, and how much will have side effects.
1, vitamin a
Daily requirement: women need 0.8 mg. That is, 80g eel, 65g chicken liver, 75g carrot and125g wrinkled cabbage or tuna (canned) 200g.
Efficacy: Enhance the immune system, help cells regenerate, and protect cells from free radicals that can cause many diseases. It can protect the mucous membranes of respiratory tract, mouth, stomach and intestine from damage, and vitamin A can also improve eyesight.
Side effects: Taking 3 mg of vitamin A every day may lead to the risk of osteoporosis. Long-term intake of 33 mg of vitamin A every day will lead to loss of appetite, dry skin, hair loss, joint pain and even abortion.
2, vitamin C.
Daily requirement: 100 mg. That is, guava half, pepper 75g, cauliflower 90g, kiwi fruit 2, strawberry 150g, grapefruit 1 piece, papaya half, fennel 125g, cauliflower 150g and orange juice 200ml.
Efficacy: Vitamin C can capture free radicals and prevent diseases such as cancer, arteriosclerosis and rheumatism. In addition, it can enhance immunity and is good for skin, gums and nerves.
Side effects: So far, vitamin C is considered harmless, because the kidney can excrete excess vitamin C. A newly published research report in the United States pointed out that there is a large amount of vitamin C circulating in the body, which is not conducive to wound healing. Daily intake of vitamin C exceeding 1000 mg will lead to diarrhea, infertility in kidney calculi and even genetic defects.
3, vitamin B6
Daily requirement: female needs 1.2 mg. Two slices of whole wheat bread with 100g smoked ham and a pepper, 120g salmon fillets, 150g chicken liver or an avocado, 100g roasted ham is enough.
Efficacy: Our body needs vitamin B6 to make serotonin, the brain transmitter, which brings the passion of "good mood". In addition, it is an important analgesic.
Side effects: Taking 100 mg daily will cause brain and nerve damage. Excessive intake may also lead to so-called neuropathy, that is, nervous system diseases with insensitive senses. In the worst case, the skin will lose consciousness.
4, vitamin B6
Daily requirement: female needs 10 mg. That is, peanut 70g, turkey breast 90g, chicken liver 90g, chicken breast 100g, pork tenderloin 150g, beef tenderloin 220g or two slices of whole wheat bread with 100g sausage and two tomatoes.
Efficacy: Without vitamin B3, you can't get energy, that is, the body's fat and carbohydrates can't be broken down. It also participates in the synthesis of neurotransmitters in the brain and regulates the humidity of the skin. In addition, vitamin B3 can dilate blood vessels and reduce blood lipid content.
Side effects: Daily intake of more than 100 mg will cause harm to the body. Symptoms: high fever, headache, nausea, muscle spasm. Long-term intake of high-dose vitamin B3 exceeding 100 mg will lead to arrhythmia and damage the liver. But also can automatically synthesize vitamin B3 in the body.
5, vitamin D.
Daily requirement: 0.0005 to 0.0 1 mg. 35g herring fillets, 60g salmon fillets, 50g eels or 2 eggs with150g mushrooms. Only people who have less rest need to eat more foods or preparations containing vitamin D.
Efficacy: Vitamin D is the engine for forming bones and cartilage, which can make teeth hard. It is also important for nerves and inhibits inflammation.
Side effects: The researchers estimate that long-term daily intake of 0.025 grams of vitamin D is harmful to human body. The possible consequences are nausea, headache, kidney calculi, muscular atrophy, arthritis, arteriosclerosis and hypertension.
6. vitamin e.
Daily requirement: female needs12mg. Four spoonfuls of sunflower seed oil, 100 mg of olive oil, 100 g of peanuts or 30 g of almonds, and 70 g of walnuts contain vitamin E that women need in one day.
Efficacy: Vitamin E can resist the invasion of free radicals and prevent myocardial infarction caused by cancer. In addition, it also participates in the formation of antibodies and is a true "descendant supporter". It promotes men to produce energetic sperm.
Side effects: Taking 200 mg of vitamin E every day can cause nausea, muscle atrophy, headache and fatigue. Taking more than 300 mg of vitamin E every day can lead to high blood pressure, delayed wound healing and limited thyroid function.
In addition; Colds increase the intake of vc and potassium during menstruation.
References:
Talking about the diet in life