According to the national nutrition survey conducted by the Ministry of Health, people in China generally take insufficient vitamin B2 due to insufficient intake of dairy products and unbalanced diet. However, vitamin B2 is an essential nutrient for growth and development, which can promote cell regeneration and is a very important vitamin.
In addition, Wu, the pharmacist in charge of the pharmacy department of Yadong Hospital, also stressed that because the vegetarian population in Taiwan Province Province accounts for a certain proportion, these people naturally reduce their intake of vitamins from meat, especially vitamins A and D and minerals such as iron, zinc and calcium.
Wu also reminded that China people are very keen on slimming, and improper dieting often leads to the lack of various nutrients, especially deliberately avoiding the intake of oil, which often leads to the lack of fat-soluble vitamins A, D, E and K.
How to deal with it:
1. Milk is rich in vitamin B2, so you can eat more.
2. If you don't drink milk, you can supplement it from black beans, red beans, mung beans and almonds in drupe; A balanced diet is absolutely the only way to stay healthy.
Even if you eat a balanced diet, you still need to supplement vitamins.
There are six nutrients in food, including protein, carbohydrate, fat, vitamins, minerals and water. If the daily diet is balanced, you can really get enough nutrition and vitamins; However, vitamins are fragile and easy to be lost due to improper washing and incorrect cooking methods; In addition, everyone has different eating habits and may have special preferences for certain foods. Over time, there will be deviations in nutrient intake, and vitamins in the body will not be fully balanced.
Liang Yafu, a pharmacist in the pharmacy department of Yadong Hospital, said that modern people are busy with work or have personal preferences, and it is easy to ignore certain foods. If you really can't eat a balanced diet every day, "so many vitamins are enough." Supplementing a multivitamin every day, even if it is supplemented repeatedly with the nutrition of food intake, will not cause a burden on the body, because the dose of multivitamin is synthesized according to the daily recommended amount, and it will not be excessive, that is, it will be excreted with urine.
How to deal with it:
1. Wash and cut the food as much as possible before cooking, especially the vitamin C in vegetables is easy to lose. Wash and cut it first, and at the same time, take it out as soon as possible when cooking. The longer you cook, the more vitamins you lose.
2. Remember the four characteristics of a nutritious diet: appropriateness, balance, moderation and diversification. It is very important to choose five kinds of food every day. Don't eat the same kind of bread, fruit or vegetables repeatedly, try different diets and get balanced nutrition from food.
3. Eat a balanced diet and supplement vitamins properly. Even if you take multivitamins every day, you still have to match a balanced diet. This is the way to health.
The more vitamins you eat, the better for your health.
You must have heard about the benefits of many vitamins, such as anti-aging, improving eyesight, helping digestion, promoting metabolism, preventing anemia and metabolizing fat. However, vitamins should not be the only way for you to get nutrition, nor is it a panacea for treating diseases. Exaggerating and relying on the efficacy of vitamins will harm your health.
Su Caiting, a pharmacist in the pharmacy department of Yadong Hospital, said that vitamin supplementation is by no means the more the better. Vitamin E, for example, has been proved by many medical reports to have antioxidant effect, which has a good effect on anti-cancer, enhancing immunity and protecting cardiovascular system. However, a recent study by the American Medical Association found that the best intake of vitamin E is 200 international units (IU) per day. Eating 800IU a day will not only enhance immunity, but will reduce immunity.
It is found that taking vitamin E200IU every day can increase the skin test reaction of delayed allergy by 65%, the antibody reaction of hepatitis B vaccine by 60%, the antibody price of tetanus vaccine by 3 times, and the infection rate of the disease by about 30%. On the other hand, if you take too much vitamin E, it will aggravate the condition of experimental mice with immune diseases and even accelerate their death.
How to deal with it:
1. Excessive intake of vitamins may cause poisoning, especially fat-soluble vitamins, including vitamin A and vitamin D. Excessive intake may cause nausea, headache, diarrhea and other symptoms, and even lead to renal calcification and uremia; In addition, excessive intake of vitamin E will affect the absorption rate.
2. If you have a physical illness, first seek medical treatment from a professional doctor; If you have a minor illness and want to use vitamins instead of drugs, it is best to consult a doctor first and then add appropriate vitamins; At the same time, remember that some vitamins and drugs are compatible, and it is best not to take them together.
It is better to take water-soluble vitamins after three meals; Fat-soluble vitamins are best taken with oil or milk.
Each vitamin has a different function and is absorbed by the human body in different ways. If you really want vitamin supplements to play their greatest role, the timing of supplementation is very important. Generally speaking, it is the best time to take vitamin or mineral supplements after each meal. If you can master the following supplementary principles, you can achieve the best results.
How to deal with it:
1. Fat-soluble vitamins: Vitamin A, vitamin D, vitamin E and vitamin K need to be combined with the fat in food to be absorbed by the human body, so it is best to supplement them after meals or take them with oily foods.
2. The human body cannot store water-soluble vitamins, including vitamin B and vitamin C. After oral overdose, water-soluble vitamins will be excreted with urine, so it is best to supplement them after three meals. At the same time, it is best to take vitamin B and vitamin C in the morning.
Buying vitamins, expensive is not necessarily good.
Do you think expensive vitamin supplements must have quality assurance? Then you should revise your ideas greatly, and don't let yourself be deceived by exaggerated advertisements, so that you won't spend a lot of money to buy a bunch of vitamin supplements or health foods that you don't need, and even harm your health after eating them, so the loss outweighs the gain. Here is Wu, the chief pharmacist in the pharmacy department of Yadong Hospital, who teaches you how to buy vitamin supplements wisely:
How to deal with it:
1. Consider the actual demand first. When shopping, you must carefully consider your own needs, and don't listen to advertisements at will, so as not to buy products of unknown origin. Not only can you not get the expected health benefits after taking it, but you will be hurt and sad.
2. Choose according to personal physique. Medical research shows that some vitamins can prevent diseases or improve health, but they can only be taken if they are in line with personal physique or condition. For example, smokers and people who eat refined sugar need to consume 2~5mg more vitamin B than ordinary adults, and often drink tea and coffee and eat sashimi, which will make B 1 stagnate and increase the daily dosage. Therefore, it is best to consult professionals, such as doctors, pharmacists or nutritionists, before purchasing, and choose the appropriate products according to personal physique, especially pregnant women, infants and patients.
3. Develop the habit of paying attention to labeling. Pay attention to whether the Chinese label of the product is complete: product name, ingredients, production date, effective date, name, address and contact number of the manufacturer or agent, usage and dosage, suggested users, taboos or precautions, and even information such as consumer service hotline or product consultation hotline.
4. Choose a decent manufacturer. Please buy from reputable businesses or sales places, such as national chain pharmacies and national medical insurance special pharmacies. In order to buy safe and legal products.