In winter, due to reduced sunlight and outdoor activities, the human body is prone to vitamin D deficiency. Many people choose to take vitamin supplements on a daily basis. How to supplement vitamins? Is it better to make up more?
Most vitamins cannot be synthesized by the human body and need to be taken from food. Common vitamins are divided into two categories: fat soluble vitamins and water-soluble vitamins. The former includes vitamins A, D, E, K, etc., while the latter commonly includes vitamin C and B vitamins.
Is it better to supplement more vitamins? Wang Chen, Deputy Chief Physician of the Clinical Nutrition Department at Peking University Third Hospital, said that we should avoid falling into the misconception of "more is better".
Wang Chen introduced that excessive intake of some fat soluble vitamins may cause acute or chronic poisoning. For example, long-term excessive intake of vitamins A and D may cause liver discomfort, as well as symptoms such as fatigue, bone pain, and poor mental health. Supplementing too much vitamin D can also easily cause an increase in blood calcium and even calcification in some organs.
Water soluble vitamins can be dissolved in water. If supplemented too much, the human body will regulate itself and relatively will not cause poisoning problems. However, Wang Chen suggests that excessive supplementation of some water-soluble vitamins can also cause physical discomfort. For example, excessive intake of vitamin C can cause diarrhea. If supplementation exceeds 500 milligrams per day, there is an increased risk of kidney stones.
Experts remind that if you want to supplement vitamins, it is recommended to start with your daily diet. If the vitamin requirements cannot be met through diet, it is recommended to supplement under the guidance of a nutritionist.
Some tips can help preserve vitamins in food. For example, vitamin B1 comes from coarse grains, yeast, eggs, etc. The process of food precision processing can cause a significant loss of vitamin B1. It is recommended not to over wash rice when washing, usually washing once is enough to retain more B vitamins, especially vitamins B1 and B2.
The way vegetables are cooked can also affect their vitamin content. Suggest washing vegetables before cutting to reduce vitamin loss. Cooking for too long can also lead to vitamin loss. It is recommended to stir fry and heat quickly over high heat instead of stewing for a long time. After cooking, it should be consumed as soon as possible. Prolonged vegetable storage can also increase vitamin loss.
