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1. Vitamin D: Many people can take it.
According to the analysis in the article published by Harvard Health, although people who spend most of their time indoors now reduce the influence of sunlight such as wrinkles, many people also lack enough vitamin D. Experts suggest that most adults consume 800 to 1000IU of vitamin D every day. But if the daily dose exceeds 4000IU, it may be toxic.
It is worth noting that there are few ways to get vitamin D in daily diet, and the common sources of vitamin D are oily fish and fortified dairy products. Therefore, for most adults, if there is a lack of sunlight or food sources, vitamin D can be supplemented appropriately.
Wang Xinliang, chief physician of pediatric internal medicine in the Second Hospital of Hebei Medical University, pointed out in the article of 20 17 Health Times that sunbathing can help people get vitamin D, and vitamin D can help people absorb calcium. However, ultraviolet rays help us to get vitamin D in the sun, and the penetration is relatively poor. A thin piece of paper and even smog can block ultraviolet rays. Therefore, sunbathing through the glass has no effect on the synthesis of vitamin D in the skin.
2. Antioxidants: Healthy people don't need supplements.
According to the analysis of Harvard Health Journal, there is no need for additional antioxidant supplements, and even studies have shown that high levels of antioxidants are related to many diseases.
Dr. Yun Orfila, a senior member of American Food Technology Association and a doctor of food engineering, pointed out in the article of Health Times in October 20110 that blindly supplementing antioxidants may lead to unknown health risks. And many research results show that antioxidants do not have the legendary effect. Some studies have also found that although antioxidants can prevent or terminate other oxidation reactions, they may also be oxidized to produce harmful products. For example, polyphenols in green tea, black tea and coffee are famous antioxidants, but at physiological pH and temperature, they will produce hydrogen peroxide. On the other hand, hydrogen peroxide is highly oxidizing and toxic to cells.
Therefore, although antioxidants are nutrients that the human body needs, they can be obtained through diet, such as vegetables and fruits. If antioxidants are not supplemented, they may even be harmful.
3. Vitamin B 12: Some people can take it.
According to the analysis published in Harvard Health, vitamin B 12 mainly exists in animal foods, especially meat and eggs and dairy products. Therefore, for strict vegetarians, vitamin B 12 may need to be supplemented by supplements. In addition, many elderly people produce less gastric acid, and B 12 obtained from animal foods needs the action of gastric acid to be released and absorbed, so a certain amount of B 12 can also be supplemented to ensure intake.
4. Fish oil: Don't treat cod liver oil as fish oil.
Eating fish often is very good for your health, because fish, especially deep-sea fish, contains many vitamins and trace elements. Although fish oil is not as effective as eating fish directly, it does have a certain effect.
Fan Zhihong, an associate professor at the College of Food Science of China Agricultural University, cited an example in the February issue of Health Times. For example, people in some areas can't eat fish every day, vegetarians don't eat fish, and it is meaningful for women to follow the advice of professionals to supplement fish oil properly during pregnancy or certain diseases.
This article published in Harvard Health reminds us not to treat cod liver oil as fish oil. Cod liver oil is a fatty oil extracted from the liver of marine fish, and its main components are vitamin A and vitamin D. If we use cod liver oil as the dosage of fish oil, it may lead to excessive intake of vitamin A and vitamin D..
5. Cellulose: It can be supplemented in moderation.
Cellulose can relieve constipation and is also an indispensable substance for human body, but in fact, high cellulose is not only good for the body, but also harmless. Therefore, the National Academy of Medical Sciences suggested that men under 50 should consume 38 grams of fiber every day, elderly men should consume 30 grams of fiber every day, women under 50 should consume 25 grams of fiber every day, and women over 50 should consume 265,438+0 grams of fiber every day.
Generally speaking, whole wheat, fruits, vegetables, nuts and seeds are the best sources of fiber. If the daily intake is insufficient, it can also be supplemented by supplements.
6. Selenium: It is not recommended to supplement.
According to the article published in Harvard Health, the anticancer effect of selenium is well known, especially its role in reducing the risk of prostate cancer. However, the results of various studies on selenium are inconsistent, and some studies show that its benefits are not obvious.
Yi Zhu, an associate professor in the College of Food Science of China Agricultural University, pointed out in the March 20 17 issue of Health Times that a large amount of selenium supplementation is not worth encouraging, because selenium supplementation is not good for health, and you will get more if you don't pay attention. Because the range between beneficial amount and toxic amount of selenium is the narrowest among all trace elements. In general, the recommended daily intake of selenium is 50~200 micrograms. However, if adults exceed 400 micrograms, children exceed 180 or 360 micrograms, or adults consume more than 800 micrograms of selenium every day for a week, poisoning symptoms may occur.
In addition, excessive selenium supplementation will affect the human body's absorption of manganese, and manganese deficiency will cause a series of health problems. Some researchers worry that blind selenium supplementation may increase the risk of diabetes. Some researchers warn that patients with prostate cancer should remember to take selenium carefully because it may increase the risk of death.
Although the human body cannot synthesize selenium by itself, the main source of selenium can rely on diet. A healthy person who is not partial to food or picky eaters can meet the body's demand for selenium through a balanced diet without additional supplements. Foods with high selenium content in protein, such as animal offal, seafood, fish, eggs, meat, grain and milk, are all good sources of dietary selenium.
Healthy people eat well enough!
Although some nutrients can indeed be supplemented by taking health care products, in fact, in most cases, healthy adults do not necessarily need to supplement various nutrients.
If you go to the hospital and ask a doctor, the clinician will tell you that it is not necessary for healthy adults to take health care products regularly, as long as they eat well and develop good eating habits. Health care products can't replace a healthy diet under any circumstances.
For patients with certain age groups or diseases, such as malnutrition or lack of certain nutrients, their nutritional needs should be evaluated to determine whether they need to take dietary supplements.
Editor/Zhang Shan
Information/Health Times