2023-10-30 04:00:41
local
Written by: Xu Yun Photography: Hong Zhifu
Hong Kong will usher in the first winter after taking off masks. The Department of Health predicts that there is a high chance of an outbreak of upper respiratory tract diseases, and the activity of seasonal influenza will increase. People with elderly people and children at home should be particularly careful, in addition to influenza vaccination In addition to establishing a protective barrier, many people take vitamin supplements in the hope of enhancing their personal immunity. There are numerous vitamin supplements on the market. Do you know how to choose and take them? Registered nutritionist Lin Xiaoze analyzes it one by one for everyone.
Guest host: Chen Kaitong
Can taking vitamin C prevent colds?
According to research reports from international institutions, consuming 200 mg or more of vitamin C per day will not have any impact on the incidence of colds for ordinary adults, but it may reduce the severity or duration of colds; If you take vitamin C supplements when you have already started to catch a cold, it will have no help or impact on the severity and duration of the cold. The study also found that people who regularly do strenuous exercise, such as marathon runners, skiers or soldiers, taking vitamin C regularly can help them reduce the incidence of colds by about 50%.
Host Chen Kaitong wants to know whether it is necessary to take vitamin C to prevent influenza
Should vitamin C not be taken on an empty stomach?
Under normal circumstances, there is no problem if you take it at any time. However, taking it on an empty stomach or after a meal actually has different advantages and disadvantages. The absorption rate will be higher on an empty stomach, but vitamin C has the form of ascorbic acid, and its acidity will cause irritation. The gastric mucosa may cause gastrointestinal discomfort, so people with acid reflux should be careful when taking it. On the contrary, if taken after a meal, although the absorption rate is not as good as on an empty stomach, it can help the absorption of other nutrients during meals, such as the absorption of iron. , so people suffering from iron deficiency anemia will be more helpful by taking vitamin C after meals.
Do vitamins help skin whitening?
Theoretically, vitamins C and E have antioxidant properties and can help us protect the skin from damage caused by free radicals. Vitamin C can also promote the synthesis of collagen, stabilize the skin structure and prevent wrinkles, and can also inhibit tyramine. The activity of acidase helps block the formation of melanin, thereby achieving a whitening effect. However, the above are just scientific research theories. In fact, so far, there is still not enough scientific evidence to show how much vitamin C or E should be taken every day to help improve skin health or achieve skin whitening effect, so I hope to take vitamin C or E. For people with E, it is best to seek medical advice first or take it according to the recommendations of the pharmaceutical manufacturer to avoid overdose.
Many fruits and vegetables are rich in vitamin C
What effects does excess vitamin C have on the body?
According to the U.S. National Institute of Health, updated information in 2021 shows that for adults aged 19 or above, the recommended dietary intake of vitamin C is 75-90 mg, with an upper limit of 2,000 mg. Studies have shown that excessive intake of vitamin C can cause May cause symptoms of diarrhea, nausea, abdominal pain, or gastrointestinal upset.
Studies have shown that taking too much vitamin C will increase the concentration of oxalic acid in the urine and increase the risk of kidney stone formation. Long-term overdose may cause kidney failure or kidney damage. Different vitamin C supplements on the market will have clear packaging. The portions are marked, some are 500 mg per pill, and some are 1,000 mg, so you should understand the portion size before taking it and compare it with the upper limit to avoid overdose.
A balanced daily diet can already absorb the nutrients your body needs.
Should children take vitamin supplements if they want to enhance their immunity?
Theoretically, nutrients related to immunity, such as vitamin ABDE, or nutrients such as copper, iron, and zinc, can be found in natural foods, as well as in different types of fruits, vegetables, and meats. Therefore, under normal circumstances, children should follow healthy Dietary advice is to follow the proportions of the food pyramid and eat different types of food to absorb enough nutrients without the need for additional vitamin supplements.
Unless the child has a long-term partial eclipse, such as not eating vegetables or fruits, or due to malabsorption for some reason and is unable to take in enough vitamins for a long time, vitamin supplements will be considered. However, be aware that the amount of vitamin supplements is sometimes higher than what the child needs. The weight is larger, and different ages have different needs, so parents should consult their doctor first and then take it according to the recommendations.
People with severe partial eclipses can take vitamin supplements, but they should pay attention to the portion size label on the package.
When do you need to take vitamin supplements?
All the nutrients and minerals needed daily can be found in natural foods. Theoretically, adults can absorb the nutrients needed by the body through a normal diet and in accordance with the recommended portions of the food pyramid, unless there is a disease that affects food absorption. Or you may have an unbalanced diet for a long time and fail to absorb enough vitamins and minerals, so you need to consider additional supplements.
Before taking vitamin supplements, you should fully understand the effects of water-soluble and fat-soluble vitamins on the body.
What is the difference between water-soluble and fat-soluble vitamins?
Water-soluble vitamins dissolve in water, mainly vitamins B and C. Theoretically, even if you absorb too much daily, they can be excreted through urine. However, water-soluble vitamins are not stored in the body, so you still need to rely on eating water-soluble vitamins. Food can help us meet our daily needs. If there are not enough fruits or vegetables for a long time, it may lead to water-soluble vitamin deficiency.
As for fat-soluble vitamins, they usually refer to vitamins A, D, E and K. They will be stored in the liver and cells after consumption. Therefore, when taking additional fat-soluble supplements, pay special attention to the dosage. Excessive intake may affect the liver and kidneys. You should check with your doctor first.
Nutritionist Profile
Lin Xiaoze (Sean) – Australian registered dietitian, former hospital authority nutritionist, master of nutrition from the University of Sydney, Australia, and bachelor of science (food nutrition) from the University of Hong Kong.
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