1704302275
So what are the symptoms of inadequate vitamin intake? How should we make useful nutritional supplements?
Vitamins (pixabay)
Vitamins are actually a kind of low molecular weight organic substance that is necessary for maintaining the normal life process of the human body. They are neither the main raw material for tissue nor a substance that provides energy.
However, the important role of vitamins in the human body cannot be replaced by other nutrients.
Since most vitamins are coenzyme components of certain enzymes, they play an important role in metabolism.
Proteins, lipids and carbohydrates are needed in large quantities due to macronutrients.
Minerals and vitamins are called micronutrients because they are needed in small amounts.
If there is a deficiency in certain vitamins when eating or if there is a disorder in the absorption and utilization of vitamins due to illness or other factors,
This then leads to metabolic disorders and thus to a vitamin deficiency.
The vitamin and mineral needs of older people do not differ from those of adults, but the likelihood of vitamin and mineral deficiencies is higher in older people.
The main reason for this is that demand remains unchanged but uptake decreases. Older people’s metabolism declines and activity levels decline after retirement. Energy requirements decrease and total food intake decreases, which of course reduces the absorption of vitamins and minerals. Enter.
There are many types of vitamins and their chemical structures are also very different. Vitamins can be divided into two categories based on their solubility.
Fat-soluble vitamins and water-soluble vitamins.
Vitamin classification
Fat-soluble vitamins include:
Vitamin A, Vitamin D, Vitamin E, Vitamin K etc.
Water-soluble vitamins include:
Vitamin B1, Vitamin B2, Vitamin PP, Vitamin B6, Pantothenic Acid, Biotin, Folic Acid, Vitamin B12, Vitamin C etc.
The special thing about fat-soluble vitamins is that they are insoluble in water but soluble in fat and organic solvents.
This type of vitamin can be stored in large quantities in the body, especially in the liver. If consumed in excess, poisoning can occur.
The special thing about water-soluble vitamins is that they are water-soluble. With the exception of vitamin B12, other water-soluble vitamins are almost never stored in the body and are largely excreted in the urine.
Many studies have found that vitamin A and vitamin D deficiency are linked to low resistance to various infectious diseases. It is not only related to the new coronavirus, but also to mycoplasma pneumonia. People deficient in these two vitamins are at higher risk of severe mycoplasma pneumonia and increased risk of severe COVID-19 disease.
Studies have found that vitamin A deficiency increases the risk of severe mycoplasma pneumonia in children. Children with lower serum vitamin A levels are more likely to develop severe mycoplasma pneumonia. Vitamin A supplementation can effectively reduce the risk of severe mycoplasma pneumonia.
During the COVID-19 epidemic season, numerous studies have confirmed that vitamin D deficiency is associated with a higher risk of COVID-19 infection, severe illness, and death. Recent studies suggest that serum 25-hydroxyvitamin D levels are related to disease severity and the extent of inflammatory factors in patients with mycoplasma pneumonia and are related to the risk of bronchial mucus plugs.
A variety of acute respiratory diseases are associated with viruses, including coronavirus, influenza virus, respiratory syncytial virus, adenovirus, enterovirus, etc. The infection rate of these diseases will increase in children with vitamin D deficiency. In addition, vitamin D deficiency increases the risk of severe pneumonia and bronchitis. A meta-analysis of 25 studies supports a link between vitamin D deficiency and acute respiratory infections.
Vitamin A (Public Domain)
To determine whether you are deficient in vitamin D, you can pay attention to the blood test during your physical examination. This indicator is abbreviated as Serum 25-OHD on the test sheet and the appropriate range is approximately 50 to 125 nmol/L.
You should also suspect a vitamin D deficiency if you notice the following problems:
Inflammation often occurs or it is difficult to recover from an infection;
Depression, especially in winter;
Joint pain, limb weakness, muscle pain;
I always feel tired.
There are two main ways to determine if you are deficient in vitamin A: self-examination and blood test:
Blood test: Vitamin A is generally present in human blood in the form of serum retinol.
Children under 5 years of age are at high risk of vitamin A deficiency with serum retinol
If the serum retinol concentration is between 0.7 and 1.05 micromoles per liter, there is still a risk of subclinical vitamin A deficiency.
Plasma serum retinol binding protein
Self-examination symptoms: The earliest symptom of vitamin A deficiency is a reduced ability to adapt to darkness. As the disease progresses, night blindness and, in severe cases, even blindness can occur. Vitamin A deficiency can also lead to deterioration in the health of epithelial cells, resulting in dryness, overgrowth, keratinization and susceptibility to infection of the skin and mucous membranes, as well as growth stagnation and developmental delay in children. Children, the elderly and people with weakened immune systems are particularly susceptible to respiratory infections.
Vitamin D (photoAC)
It’s not that more vitamin A is better. Since it is a fat-soluble vitamin that is metabolized relatively slowly, taking large amounts at the same time or multiple times can lead to acute or chronic poisoning. However, unless you take too many supplements, your daily diet will not result in an overdose of vitamin A.
The recommended dietary reference amount of vitamin A is: 800 micrograms active retinol equivalent for adult men; 700 micrograms active retinol equivalent for adult women; maximum intake should not exceed 3000 micrograms active retinol equivalent.
Vitamin A “Dietary Supplement Guide”
In the daily diet, foods rich in vitamin A (retinol) mainly include animal liver, egg yolks, fish, cod liver oil, etc. In general, orange and dark green fruits and vegetables provide more B-carotene, which is converted into vitamin A can.
Common fruits and vegetables include carrots, pumpkins, dark green leafy vegetables, tomatoes, sweet potatoes, corn, broccoli, mangoes, apricots, oranges, etc.
Pumpkin (pixabay)
Vitamin D “Dietary Supplement Guide”
Most foods do not contain vitamin D, and some natural foods contain only very small amounts of vitamin D. However, fatty sea fish, animal liver, egg yolks and butter contain relatively high amounts of vitamin D, while lean meat and milk contain relatively small amounts.
To prevent rickets, many countries or regions fortify fresh milk and infant formula with vitamin D.
#People #easily #affected #viruses #deficient #vitamins #Vitamins #Nutrients #Vitamin #Vitamin