Vitamin B 1 deficiency: allergic reaction to audio, intermittent sore leg.
Vitamin B2 deficiency: the corners of the mouth are broken and ulcerated, and various skin diseases appear, with burning sensation in hands and feet. Excessive sensitivity to light.
Vitamin B3 deficiency: red and swollen tongue, bad breath, oral ulcer and depression.
Vitamin B6 deficiency: thick tongue coating, swollen lips, excessive head and dry oral mucosa.
Lack of vitamin B 12: The movement is easy to be unbalanced, and the body sometimes has intermittent pain in an uncertain position, and the fingers and toes are sore.
Lack of vitamin C: the wound is not easy to heal, the body is weak, the teeth are bleeding, and the tongue coating is thick.
Open a family medicine box, besides the necessary cold medicine and band-aid, are there the most kinds of vitamin drugs? I really appreciate them. Once there are some minor problems, you can "fix" yourself by taking a few tablets without going to the hospital. Until one day, the doctor told us that those vitamins were not 100% "goodwill" ... what are you waiting for? Hurry up and pack your little medicine box, and see a doctor if you are sick.
Many people don't see a doctor now.
No matter what one's nutritional status is, one should swallow multivitamin tablets or capsules directly to achieve the "ideal effect" of taking vitamins. However, nutrition experts point out that vitamins should be eaten slowly, because taking too many or incorrect vitamins will lead to adverse reactions and endanger health.
Too much is harmful.
Nutrition experts used to emphasize the minimum requirement of nutrients in the body, but now they are worried about the excessive supplement of nutrients-too many calories, too many protein, too many vitamins and minerals, all of which bring hidden dangers to people's health. At present, taking too many vitamins has become a concern of some medical experts.
Director Yu Kang of the Nutrition Department of Union Medical College Hospital told the reporter: "Taking a lot of vitamins or taking them improperly is harmful to health." . Director Yu pointed out that vitamins are indispensable nutrients for the human body, but not the more the better. Excessive use of vitamins can also cause harm to the body and induce or lead to many diseases. Vitamins can be divided into fat-soluble and water-soluble according to their physical and chemical properties. Fat-soluble vitamins, such as vitamins a, d, e, etc. It excretes slowly in the body and is easy to accumulate in the body after taking it, so there is a great possibility of poisoning after taking it too much. Water-soluble vitamins are generally easy to excrete and not easy to accumulate, so they are relatively safe.
Many people think that vitamins are nutrients and will not cause harm to the body. In fact, vitamins also have side effects:
A large amount of vitamin A can damage the joints of arms and legs, reduce the cerebral blood flow of healthy people, cause headaches, brain swelling and even death.
Excessive intake of vitamin D may cause symptoms of excessive vitamin D, such as thirst, eye inflammation, itchy skin, vomiting, diarrhea and frequent urination.
Excessive use of vitamin E can lead to platelet aggregation and thrombosis.
Excessive use of B vitamins can also cause many problems, such as excessive B vitamins can make people neurotoxic.
Too much vitamin C can cause stomach pain and intestinal dysfunction, and also affect the production of red blood cells, making people weak and tired.
In addition, taking a lot of vitamins will also affect the effect of taking other drugs, and it will also produce addiction. Once addicted, it will suddenly stop taking drugs, causing physical discomfort.
Dietary access is the safest.
Vitamins are one of the essential nutrients for human health. Generally, it cannot be synthesized by itself in the human body, and it is mainly obtained from diet. Nutritionists believe that if you can get enough nutrition from food, you don't have to take any vitamin medicine at all.
Director Yu Kang introduced that vitamins can be divided into therapeutic vitamins and nutritional supplements according to their uses. Vitamins for treatment are selected according to lack, treated as needed, and what is lacking is supplemented. For example, vitamin A can be supplemented to treat night blindness; Berberis can supplement vitamin B 1 etc. Nutritional vitamin supplements are mainly used for people with unbalanced diet. Nowadays, vitamin drugs, health products and foods on the market are more of these vitamins. Some merchants set their sights on vitamin products with nutritional supplements, and led consumers to misunderstand vitamin supplements through advertisements, thinking that these vitamin tablets and capsules can supplement the needs of the human body, while experts pointed out that it is difficult to achieve the "golden amount" of vitamins needed by the human body through vitamin tablets.
Director Yu reminded people to pay attention to the balance of diet and nutrition in daily life, correct the habit of partial eclipse and picky eaters, and ensure sufficient nutrients such as vegetables, fruits, meat and eggs every day, so that there is no need to supplement vitamins in a comprehensive and balanced diet. People who really need to supplement vitamins and trace elements should be symptomatic and safe under the guidance of doctors.
What kind of vitamins do you lack?
Vitamin A deficiency: deep and obvious white lines on nails, dry hair, rough skin, memory loss, irritability and insomnia;
Vitamin B 1 deficiency: sensitive to external stimuli, intermittent leg pain;
Vitamin B2 deficiency: the corners of the mouth are broken and ulcerated, and various skin diseases appear, with burning sensation in hands and feet. Too sensitive to light;
Vitamin B3 deficiency: red and swollen tongue, bad breath, oral ulcer and depression;
Vitamin B6 deficiency: thick tongue coating, swollen lips, many heads and dry oral mucosa;
Lack of vitamin B 12: the movement is easy to lose balance, and the body sometimes has intermittent pain in uncertain positions, and the fingers and toes are sore;
Lack of vitamin C: the wound is not easy to heal, the body is weak, the teeth are bleeding, and the tongue coating is thick.
If you find the above phenomenon, you'd better consult a doctor and don't take vitamins without authorization.
Open many OL packages. Are there more or less vitamin tablets in it? I don't know when it started, taking vitamins suddenly became the only way to keep the best condition in busy work. So, are vitamins really that magical? Look at the following five vitamin events experienced by ol, and see if you will take vitamins.
Event 1: Emily's "luxury" dinner
Emily, who is meticulous about details in both work and life, is faced with the pressure of tight work and time, and the way to adjust her state is to eat a "vitamin meal" every day.
In Emily's handbag, there is a small box with exquisite workmanship, which is her "vitamin ammunition depot".
Take vitamin A, complex trace elements, deep-sea fish oil and calcium tablets before going to work in the morning. Vitamin c is essential after lunch, and eating collagen and vitamin e before going to bed at night can't be shaken. Sometimes, in order to maintain or improve her mental state, Emily will increase the dosage of "vitamin ammunition".
But recently Emily found that she often felt sick, upset and wanted to vomit. When she went to the hospital, she found that she had taken too much vitamin A. ..
* Wrong analysis: Vitamins are one of the essential nutrients to maintain human metabolism and health. Generally, they cannot be synthesized in the human body, but can be obtained mainly from diet. With the accelerated pace of life of urbanites, it is also appropriate to supplement multivitamins in a proper and balanced way, but it should be noted that taking these vitamins is only an "insurance" and should never become the main source of human nutrition.
* the harm of taking too many vitamins:
The most prone to problems is taking a lot of fat-soluble vitamins A, D and E, which can be stored in human liver for a long time, so taking a lot of these vitamins for a long time will turn beneficial nutritional supplements into harmful poisons. Taking too much vitamin A can lead to hair loss, nausea, vomiting and joint pain. Similarly, taking too much vitamin E will reduce blood viscosity. If the user is a patient with heart disease or hypertension, taking drugs such as lowering blood fat and reducing blood viscosity at the same time will lead to internal bleeding. In addition, vitamin K has some side effects, such as blood coagulation. If people who take lipid-lowering drugs take vitamin K at the same time, the effects of the drugs will cancel each other out.
Recommended products:
Double crane vitamin e c complex
Shuanghe vitamin E C complex effectively combines fat-soluble vitamin E and water-soluble vitamin C, resulting in a unique dual antioxidant synergistic effect, which can improve vascular permeability and prevent cholesterol from depositing on the vascular wall. Taking it every day can not only protect blood vessels, but also reduce the formation of pigmentation, and it is rated as an excellent over-the-counter drug.
Event 2: The myth of vitamin E
In ancient mythology, there was a fountain of youth. It is said that drinking this spring water can make people rejuvenate and stay young forever. Although the mythical fountain of youth has never appeared, many people believe that they have solved the secret of the fountain of youth, and Enri is one of them. The secret is vitamin e.
Anti-aging, cardiovascular disease prevention, breast enhancement, whitening, anti-tumor, improving motor skills (machine? ) Really? The magical function of vitamin E is like the myth of the fountain of youth. No matter in the office or in the life circle, Anli tirelessly introduces this magical vitamin to people around her. For herself, eating a proper amount of vitamin E every day has become a habit as early as washing her face and brushing her teeth.
* Wrong analysis: Among many kinds of vitamins, vitamin E is the most popular and controversial one. Most people always have a lot of expectations for vitamin E, hoping that it can delay aging, prevent cancer and rejuvenate. 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.
Judging from the structure of vitamin E, it is an antioxidant, which can protect the integrity of cell membrane and will not be destroyed by oxidation factors in nature. From this perspective, it seems to be helpful to prevent aging or cancer. However, in clinic, 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, some people will have dizziness, blurred vision and angular stomatitis, and women may have amenorrhea, which will lead to hormone metabolism disorder.
* Suggestions for OL:
Vitamin E is best supplemented by food, which mainly exists in vegetable oil, green leafy vegetables, animal organs, beans, egg yolk, melons and fruits, lean meat, peanuts and so on. If you need special supplement, you should do it under the guidance of a doctor, and it is best to supplement natural vitamin E.
Recommended products:
Vitality vitamin e
This product uses the highest technology to separate the purest natural vitamin E(D-α- tocopherol) from pure wheat germ oil, and its quality is safe (stable? ), after taking it, it can be completely absorbed in all parts of the body. Each capsule contains 400 mg of vitamin e.
Event 3: "vitamin meal" is equal to the treasure of slimming.
Xiao Qiao's home and office are full of vitamins and nutrients. As long as she feels hungry, she will chew a few pieces to supplement her energy, but the rice and meat will never touch. Xiao Qiao said that losing weight is a protracted war, and people who wear light clothes will look more beautiful, so eat less.
Friends say this secret recipe is very effective. It is said that not only the weight loss effect is good, but also enough energy can be added to the body, which is beneficial to health. Isn't eating just to supplement energy and vitamins? Eating vitamins directly is not only simple, but also does not need to consume fat and carbohydrates. You can't go wrong.
* Error analysis: Is it scientific to eat only vitamins and give up normal diet to lose weight? The answer is no, this slimming method is unreasonable and unscientific.
Protein, sugar and fat are the three main nutrients in a normal diet. If the human body lacks these substances, it will cause symptoms such as fatigue, fatigue and decreased immunity. Protein is the most important substance to maintain various physiological functions of human body. Both cell metabolism and tissue regeneration depend on protein. Taking vitamins alone will lead to protein deficiency, and the long-term consequences will be unimaginable.
Medical experts have experimented on animals with more than 40 kinds of nutrients in 7 categories known to the human body. Studies have found that animals can't grow well under the feeding of nutrients.
* the amount of vitamins and minerals people need every day:
Daily dose of vitamins 100%
Vitamin A 5000 international unit
Vitamin C 60 mg
Vitamin D 400 international unit
Vitamin E 20 international unit day (of course? ) source or a synthetic source of 30 international units.
Vitamin K 80 microgram
Vitamin B 1 1.5 mg
Vitamin B2 1.7 mg
Vitamin B3 20mg
Calcium pantothenate 10 mg
Vitamin B6 2 mg
Vitamin B9 0.4 mg or 400 mg
Vitamin B 12 6 μ g
Vitamin H 0.3 mg or 300 μ g
100% daily value of minerals
Calcium 1000 mg or 1 g.
Chloride 3400 mg
Chromium 120 μ g
Copper 2 mg
Iodine 150 μ g
Iron 18mg
Magnesium 400 mg
Manganese 2 mg
Molybdenum 75 micrograms
Phosphorus 1000 mg
Potassium 3500 mg
Selenium 70 micrograms
Zinc15mg
Recommended products:
Good movie
Shancun, from Wyeth-Baigong, USA, is a multivitamin and mineral preparation suitable for all people. A well-preserved and comprehensive A-Zn formula every day can supplement 30 kinds of vitamins and minerals and consolidate everyone's health foundation in an all-round way.
Event 4: vitamins, my gas station
It is said that the dead of night is the easiest time for generate to get inspiration. Daisy, who is engaged in planning, is such a person who is used to working at night. But unlike those freelancers who start work at midnight, Daisy needs to show up at the office in high spirits the next morning. Besides coffee and SK-II, another secret weapon of daisy is multivitamins.
In addition to daily use, every time she works overtime or stays up late, Daisy will give herself extra multivitamins to supplement her physical strength and relieve fatigue. Because it is compound, even if you eat more, there will be no excessive intake of a single vitamin. It must be a multifunctional nutritional supplement.
* Wrong analysis: Although vitamins are safer than other products, they are "three-point toxic drugs". No product can have a panacea, nor can it completely cover all people. Therefore, under the guidance of doctors and nutritionists, we should take vitamins in moderation according to personal physical characteristics, and don't mistakenly think that taking vitamin tablets can restore the tired body after staying up late and prevent diseases from taking advantage of it. You know, a regular life and adequate sleep are more important than anything else.
* How can I supplement vitamins and minerals?
When people arrange various vitamin and mineral supplements for themselves, one should suit the remedy to the case and the other should be appropriate. When you are sick or weak and need to increase the dosage of vitamin and mineral supplements, you should also ask your doctor for advice. Don't mistake vitamin and mineral supplements for drugs, so it doesn't matter how much you eat (it doesn't matter? )。
Recommended products:
Double crane vitamin e c complex
Good movie
Experience 5: Convenient and quick "vitamin fruits and vegetables"
Because of work, Ruth often flies around, and her diet structure has long been a mess. In addition, she often spends three weeks having lunch or dinner with clients, and often can't help eating something. In order to be responsible for her health, whenever Ruth feels that she has eaten too little vegetables and fruits recently, she will pour herself a cup of fruity effervescent water and take some vitamin C.
Slowly, Ruth got into the habit of taking this "vitamin fruit and vegetable". She believes that vegetables and fruits mainly contain a lot of vitamins, and direct intake can naturally achieve the same effect.
* Wrong analysis: Vitamins can't replace vegetables. This is because vitamins in vegetables have a certain proportion of natural ingredients, while most vitamin preparations are synthetic and their properties will be different. 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 can properly supplement the vitamins needed by the human body, but eating vegetables and fruits is far more important than eating vitamins in terms of obtaining comprehensive and balanced nutrition.
* What fruits and vegetables can bring us:
In fruits and vegetables, natural vitamin C is supplemented by ascorbic acid and rutin. ), and synthetic vitamin C is a pure pharmaceutical preparation, the curative effect is far less than that of natural vitamin C, and the dosage of synthetic preparations is often large, which can form oxalic acid in the body for a long time, which is a potential threat to the formation of renal oxalate stones.
Recommended products:
Vitamin c effervescent tablets
Vitamin products emphasize balanced collocation and absorption effect. Vitamin C effervescent tablets are mixed with various nutrients, such as carotene and folic acid, to enhance the absorption of vitamin C and vitamin E and achieve the best supplementary effect.
How to determine which vitamins you lack?
Now, we already know that vitamins can't be eaten indiscriminately, so let's take a look at what we really lack of vitamins, and then we can prescribe the right medicine.
Lack of vitamin A: deep and obvious white lines on nails, dry hair, rough skin, memory loss, irritability and insomnia.
Lack of vitamin B: poor digestive function, constipation, allergic reaction to sound, intermittent leg pain, etc.
Lack of vitamin B2: the corners of the mouth are broken and ulcerated, and various skin diseases appear, with burning sensation in hands and feet and sensitive reaction to light.
Vitamin B3 deficiency: red and swollen tongue, bad breath, oral ulcer and depression.
Lack of vitamin P: thick tongue coating, swollen lips, too much head and dry oral mucosa.
Lack of vitamin B 12: The movement is easy to lose balance, and the body sometimes has intermittent pain in an uncertain position, and the fingers and toes are sore.
Lack of vitamin c: wounds are not easy to heal, weakness, tooth bleeding, etc.
If the above phenomenon occurs, it is best to consult a doctor first and then decide to supplement some vitamins.
* the role of vitamin supplementation
Vitamin A prevents night blindness and keratitis.
Vitamin e infertility, immune infertility, anovulatory infertility, habitual abortion. Muscle atrophy, scavenging free radicals, delaying aging.
Vitamin C scurvy can prevent heart disease, reduce facial spots and relieve visual fatigue.
Vitamin D promotes the absorption of calcium, rickets (children) and hemophilia.
Vitamin B 1 beriberi, neurological disorders
Vitamin B2 dermatoses and neurological disorders
Calcium pantothenate is irritable and spasmodic.
Vitamin B 12 pernicious anemia
Folic anemia
Tips:
1. vitamins should be taken after meals.
In some people's minds, vitamin drugs are "supplements" and "substitutes" for vegetables and fruits, with few 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.
In fact, taking vitamin drugs, like using other drugs, also has certain regulations, requirements and precautions, that is, taking after meals. Vitamins are mainly absorbed by small intestine after oral administration. If you take it before meals, because there is no food in the gastrointestinal tract, the medicine will be quickly absorbed into the blood when you take it on an empty stomach, resulting in an increase in the concentration of vitamins in the blood, which will be excreted through the urethra and kidney before being used by the human body, thus significantly reducing the efficacy.
2. How to protect vegetables? ) vitamins
As the saying goes, medicine is better than food. 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, the food should not be overcooked, and frying is not advisable, especially because? ) vitamin c is very unstable, and it will be destroyed by long-term boiling at high temperature. Also, 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, so don't peel them when eating, so as not to cause unnecessary nutritional loss.