Do you have a comprehensive vitamin? Recently, ketogenic diet is popular on the Internet. Under this diet, there are almost no carbohydrate foods. Many people are worried about imbalance in nutrition. Many friends who are losing weight often worry a...
Do you have a comprehensive vitamin? Recently, ketogenic diet is popular on the Internet. Under this diet, there are almost no carbohydrate foods. Many people are worried about imbalance in nutrition. Many friends who are losing weight often worry about insufficient nutrition, so they have bought a lot of nutrition supplements to eat. If you are a person who eats, I wonder if you have read the "nutritional signs" carefully and understand what you have eaten? Or did he swallow it with the feeling of "treating illness, but strengthening the body without illness"? ! If you have read carefully, you will find that in addition to knowing what you have eaten and how much you have eaten, there will also be a line of values called "percentage of daily reference value", which means that the nutrients obtained by taking the recommended amount once account for a percentage of the daily reference value. It would be nice if I didn't read it. I was surprised after reading it. I found that the daily reference value percentage of many nutrients exceeded 100%, and some products even exceeded 1000%. In my previous article, I learned the concept of "everything is poisonous, and the key is dose". I believe some people will have an idea: "Is there really no problem if I eat this? Will there be any side effects?" Let the team nutritionists and doctors bring you to take a look~
Why do we need vitamins and minerals? What are the functions?Vitamins and minerals are the nutrients needed by humans, but they are indispensable for maintaining life. Vitamins can be divided into fat-soluble vitamins and water-soluble vitamins according to their nature. Lipo-soluble vitamins include vitamin A, vitamin D, vitamin E, vitamin K, which are related to vision, bone, antioxidant and blood coagulation. Water-soluble vitamins include vitamin B and vitamin C, which are mainly related to nutrient energy retention, red blood cells and cell formation and antioxidant; while the role of minerals in our bodies is to form the catalyst of organisms, regulating muscles and neurons, and various physiological reactions. We can see the effects of vitamins and minerals, and our country has also ordered the "National Nutrition Reference Intake" and uses healthy people as the target, and has ordered the needs of most people, hoping to improve health and avoid many problems brought about by lack.
The daily reference values of the nutrients of these vitamins, minerals, and capsules that we eat are based on the "National Nutrition Reference Intake" and are invited to hold many discussions for many discussions. Below we will attach the daily reference values of various nutrients. Don’t just check them when you see dense numbers. These numbers don’t need to be recorded, and you won’t be able to take the exam. Even if you have taken the exam, you will have already helped you write a cheat sheet on “Percent Daily Reference Value”~
Although these nutrients are indispensable in humans, they will also lead to toxicity when overdose. Therefore, the "upper limit intake" is also set in the "National Nutrition Reference Intake" that is, under this dose, even if taken for a long time, most healthy people will not suffer from risks. Even some more sensitive groups have extremely low chances, but if this dose exceeds this dose, the risk of adverse results will increase.
Certified medical website UpToDate says that although we are more tolerant to water-soluble vitamins, it is usually only if we eat a thousand times the recommended intake, vitamin C may take 15 to 20 times the recommended intake will increase the risk of kidney stones; in the fat-soluble vitamin part, there are too many vitamins A, vitamin D, vitamin E It may cause teratogens, hyperphagy and increase the risk of various mortality; too much mineral quality may cause nausea, vomiting, abnormal muscle and neurologic reactions... etc.
So you will know that eating too much nutritional supplement will not cure diseases, nor will it strengthen your health, but it will cause illness!
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Is it related to nutritional supplementation exceeding 100%?The regulations stipulate that vitamins, minerals, and minerals, and minerals, are required to add "Please do not exceed O (or cervical, pellet) in the packaging container and "eat more than O in one day" and "eat more than O in one day" The warning of "no good", and the calculation standard of this O-glass (or pulp, pellet) is to be converted in accordance with the limit standards of "Food additives usage range and limit and specification standards". The following table helps everyone sort out the usage limits of each nutrient additive and its daily reference value percentage.
Simply put, as long as it is used in a limited quantity standard, even if the daily reference value percentage exceeds 100%, there will be basically no big problem. You can think about the "limitation" of these nutritional additives in the "Food Additives Usage Range and Limited Quantity and Specification Standards" is "limited to supplementing nutrients that are insufficient in food", and do we need so much?
Literature is like any science. With the progress of time, we have discovered more and more things. We have discovered three major nutrients, vitamins and minerals, and phytochemicals in recent years. What will we find? We always try to supplement the nutrients we have discovered, but there are always so many unknowns, or maybe we try to learn to "eat a balanced diet". In addition to helping us replenish the vitamins and minerals we need, natural foods can also give us many unknown nutrients that we still know. Will it also be an option? As for what expectations do you have for health foods or healthy foods, why not take a look at how many bottles of Blanc's Ecology to drink in a day? 5 key points you must know about healthy food. Think carefully about what you really need!
The following answers to netizens’ questions:
Q: Why are some nutritional reference values of pregnant breasts lower than those of unspecified groups?A: The daily reference value of the nutrients of vitamins, minerals and capsules of the nutrients is based on the "National Nutrition Reference Intake" as a reference, and many nutrition experts are invited to hold multiple discussions. It is not the "National Nutrition Reference Intake" and therefore it is not the "National Nutrition Reference Intake" like "National Nutrition Reference Intake" has more detailed plans for men, women and different ages. Among the unspecified groups, in addition to adults, children over 3 years old and adults over 50 years old are also included. Some nutrients in these two groups are more abundant in the "National Nutrition Reference Intake" than those of pregnant women.
Reference1. Food and Drug Administration, Ministry of Health and Welfare (2016). Food nutritional standards for packing vitamin minerals should be followed. 2017.
2. Ministry of Health and Welfare National Health Administration (2016). National dietary nutrition reference intake.
3. National Regulatory Database (2017) was adopted on October 14, 2017. The scope of use of food additives and the specifications and standards.
4.Uptodate (2017). Vitamin supplementation in disease prevention. Retrieved October 14, 2017
5.Uptodate (2017). Overview of dietary trace minerals. Retrieved October 14, 2017
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