The body needs vitamins. to act to convert food into energy but need a small amount of vitamins but nowadays people eatvitamin supplementsIt’s like playing, even though I don’t know if it’s lacking in vitamins or not. but eat first because someone suggested to eat and must admit The vitamin supplement business is a market that is growing very fast. Therefore, there are all forms of advertising.
Therefore, before adding vitamins Food supplements into the body must know what kind of vitamins the body lacks. by blood test Then let the doctor make a diagnosis and then choose to take vitamin supplements correctly.
There are 2 groups of vitamins.
- water soluble vitamins
Vitamins B1, B2, B3, B5, B6, B7, B9, B12 and vitamin C will stay in the body for 2-4 hours, and the rest will be excreted through the urine after use. opportunity to accumulate in the body Therefore, there are few side effects.
- fat soluble vitamins
Vitamins A, D, E, and K dissolve only in fats or oils. to be absorbed into the body cannot be excreted in the urine If you get too much will accumulate in the body
The body should not lack vitamins?
- Vitamin C Helps in the absorption of iron from food. Prevent scurvy and make the wound heal faster Foods high in vitamin C These include broccoli, potatoes, bell peppers, spinach, papaya, mangoes, strawberries, guava and oranges.
- vitamin d Helps in the absorption of calcium and prevent bone-related diseases Normally, the body can synthesize vitamin D when exposed to sunlight. For the elderly who do not get sunlight The body might not make enough vitamin D. Eat whole grains, mushrooms, and drink vitamin D-fortified milk on a regular basis.
- vitamin A Helps maintain the eyesight of the elderly from deteriorating quickly. Helps tissue growth and the body’s immune system. Dietary sources of vitamin A include spinach, carrots, sweet potatoes, pumpkin, papaya, and ripe mangoes.
- vitamin E It is a good antioxidant. Helps prevent cells in the body from being destroyed. Vitamin E is found in avocados, nuts, sunflower seeds, peanut butter, sesame seeds and all cooking oils.
Asst. Prof. Daruneewan Warodomwijit, M.D., Department of Internal Medicine Faculty of Medicine Ramathibodi Hospital Mahidol University provide information that In fact, if we get enough vitamins from our daily diet. It does not need to be obtained from supplements again.
“If suppose one day we receive less than 5 parts of vegetables or fruits, what is 5 parts in this place? Let us think about our fists. Vegetables and fruits together, 1 fist is 1 portion, so if one day we receive less than 5 portions of vegetables and fruits, it means that we are not getting enough vitamins and minerals. And we have to continue to see if that person has a congenital disease or not.”
Advice on taking vitamins
- If you want to eat vitamins It is recommended to check the level of vitamins in the body first.
- Eating a lot of vitamins or supplements There is a danger to the body as well. because the residue accumulates in the body
- Choose water-soluble vitamins that are safer for the body. because there is no accumulation of residues in the body, including B vitamins and vitamin C
- Some vitamins doctors do not recommend taking, for example, patients with kidney problems. We do not recommend buying vitamin A supplements. because it will cause vitamin in the liver and cause negative effects on the body
- for good health We don’t need high doses of vitamin supplements. But focusing on eating all kinds of food in quantities that are not too much, not too little Eat the right amount to reduce the accumulation in the body as well.
how to take vitamins
- if taking vitamins Supplements for good results such as vitamin B complex and vitamin C It should be taken with breakfast, lunch and dinner to keep the vitamin levels high throughout the day.
- The vitamins A, D, E, K are well soluble in fat. Should be taken with meals that contain fat. And if taking vitamins in one meal, choose the largest meal of the day. or take half after breakfast half after dinner
What does each type of vitamin support?
- Vitamin A is about eyesight and growth.
- B vitamins for the nervous system energy and blood production
- Vitamin C for collagen production and is an antioxidant
- vitamin d for bones
- Vitamin E is an antioxidant.
- Vitamin K is related to blood and bone clotting, can slow down aging.
Which groups of people are likely to be deficient in vitamins?
- Most often it is the elderly.
- people who abstain from eating meat
- People undergoing gastric or intestinal surgery.
- People who take certain medications that reduce the body’s absorption of certain vitamins.
- People who don’t get enough sunlight
- People who have behaviors that cause the body to lose vitamins quickly, such as drinking alcohol, smoking, drinking caffeinated beverages
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refer :
-Faculty of Medicine Ramathibodi Hospital Mahidol University
– Bumrungrad Hospital https://www.bumrungrad.com/
