Health food

Take the tear, drop the vitamin games

Vitamin D is better for winter cold than vitamin C.

Take the tear, drop the vitamin games

The body is dependent on vitamins to convert protein, fat and carbohydrate. The body can not produce or form vitamins itself and must therefore be adequately supplied with external vitamins.

– The immune system relies on adequate supply of vitamins for normal cell division. Any vitamin deficiency can therefore go beyond the immune system. Vitamin supplementation will therefore only be effective if you have a vitamin deficiency, says clinical nutrition physiologist at Rikshospitalet, Vibeke Landaas.

She also recommends vitamin D supplement, rather than vitamin C.

vitamin C myth

– It’s a well-established myth that vitamin C is fighting a grueling cold, but there is no evidence of this. On the contrary, it is well documented that it does not help. This is what many studies have done, both in terms of continuous vitamin C supplementation all year round, and treatment of colds with additional vitamin supplements. This last has absolutely no effect, says Vibeke Landaas.

Also, according to Pharmacy1, there is research that documents that high doses of vitamin C prevent colds. However, a common cold can be shortened in some vulnerable groups with a low intake of vitamin C if they take 1 gram per day.

Therefore, take your tran

– For most adults in Norway, vitamin deficiency is not a problem, but in months with r, ie from September to April, you may want to take Vitamin D. This vitamin is not enough in our diet, and in the winter the sun is too low in the sky to make vitamin D in the skin, “says Landaas.

How much should we eat to get enough of the other vitamins?

– If you eat four to six meals each day and eat varied – choose from all food groups (coarse bread and cereals, fat and lean fish (two to three times a week), at least two-three fruits and three servings vegetables every day, white meat, sliced ​​meat, skinny dairy products) then chances are you get what you need from the various nutrients, nutrition advisor Jeanette Roede writes on Doctoral Online. no.

Two types of vitamins

It is according to Lommelegen. no common to distinguish between fat soluble vitamins (A, D, E and K) and water soluble vitamins (C and B vitamins). The water-soluble must be applied to the body preferably daily, because they are quickly excreted through the urine. Therefore, the risk of overdose is also low. The fat soluble must also be added regularly but not daily. They are stored in the body over time and therefore can accumulate if you get too high intake.

Do not take too much vitamins

Vitamin deficiency can cause disorder, but too high intake of vitamins can cause poisoning symptoms, according to the Directorate of Health.

Research has shown that high doses of vitamin B may be harmful to heart attack and stroke patients, that additional vitamin C supplements can cause heart disease in diabetics and that additional vitamin A and vitamin E increase mortality. In particular, large amounts of vitamin E are associated with increased mortality, and should not reduce the risk of heart disease and stroke, as previously thought.

Multivitamins do not prevent cancer or heart disease. It’s also nonsense to take B vitamins for skin and hair.

Vitamin A

Available in carrots, oily fish, green vegetables, eggs, margarine, whole milk, butter, cheese, cranberries and liver.

Take the tear, drop the vitamin games

A-VITAMIN: Available in oily fish. Photo: Illustration photo: Colorbox

Important: The vision, skin, mucosa, fetus development, growth and immune system

Do we get vitamin A?

Most people meet the need for vitamin A through regular diet.

Pregnant should be careful about excessive intake of vitamin A due to the risk of birth defects.

If food from liver is part of your regular diet, you probably get vitamin A and should be careful about extra intake.

A golden rule is never to use more than one vitamin A supplement. Do you transform and want supplementation of other vitamins so choose a multivitamin without vitamin A and D.

Source: Pharmacy1

Vitamin C

Available in fruits, especially citrus fruits, berries like strawberries, blackcurrants and nypes, as well as potato, paprika, broccoli, carrot, spinach and tomato.

Important: The connective tissue that holds the body’s tissues and organs together, and important for healing of sores and fractures.

Take the tear, drop the vitamin games

C-VITAMIN: Available in citrus fruits. Photo: Illustration photo: Colorbox

Do we get vitamin C?

New studies suggest that those who smoke have an increased need for vitamin C, but most people get the vitamin C need through a regular diet with a lot of fruits and vegetables.

There are no health effects of high doses of vitamin C in normal healthy people. Kidney stones, kidney disease or high iron levels (hemochromatosis) should avoid high doses of vitamin C.

Source: Pharmacy1

Vitamin D

There are few sources of vitamin D, but fatty fish such as salmon, mackerel and trout are important sources in addition to fish liver and cranberry. For the vast majority, however, the sun is the most important vitamin D source.

Important: To ensure the absorption of calcium from the intestine. Vitamin D is important for the regulation of calcium and phosphate in the blood. Calcium and phosphate are, in turn, important for normal and strong formation of skeletal and teeth.

Vitamin D is also important to you who are pregnant – not just because vitamin D deficiency can increase the risk of Caesarean section.

Take the tear, drop the vitamin games

D-VITAMIN: Available through sunlight. Photo: Illustration photo: Colorbox

Do we get vitamin D?

A large part of the winter season is sunbathing too low in the sky, so that vitamin D production can occur in the skin. The length of this so-called “vitamin D winter” increases the farther north you arrive.

The Norwegian authorities recommend everyone to take tran or vitamin D in a drop form daily from 4 weeks of age. People who do not eat fatty fish 2-3 times a week or take other supplements that contain vitamin D should take vitamin D drops or tears daily. Individuals shielded from sunlight, pregnant and breastfeeding and people at risk of weak bones, for example women after menopause, should receive supplementation.

Vitamin D is fat soluble and will be stored in the body. Therefore, it is important that the average intake over time is not too high. Many multivitamins are added to vitamins A and D. If you are taking tan or vitamin A and D product, and in addition want to take multivitamins make sure you choose multivitamins without vitamin A and D.

Source: Pharmacy1 and Health Directorate

Vitamin E

Available in margarine, vegetable oils, cereal products, almonds, nuts, fish, fruit and vegetables with high fat content such as avocado and mango.

Important: Protects the fats in the cell membrane against oxidation and prevents damage to cell membranes. Vitamin E is also important for fertility in men and for the nervous system and muscles.

Do we get vitamin E?

A German study from 1998 showed that 66% of women and men who participated in the study had a low intake of vitamin E with diet. The Norwegian Directorate for Health and Social Affairs in Norway showed that 25-30% of Norwegian 4-year-olds (Ungkost-2000) received low vitamin E intake with food. Nevertheless, vitamin E deficiency is rare in Norway.

Take the tear, drop the vitamin games

E-VITAMIN: Available in avocado and nuts. Photo: Illustration photo: Colorbox

Many studies show that it is the vitamin E content of the food we eat most importantly. Vitamin E from supplements does not give the same effect.

Vitamin E is less harmful in high doses than those other fat-soluble vitamins, but it is important that the consumption of time is not too high.

Source: Pharmacy1

Vitamin K

Available in vegetable oils, feed like liver and kidneys as well as vegetables, especially green leafy vegetables like spinach, sprouts and broccoli. Vitamin K is formed in the intestine of bacteria.

Important: Required for blood to coagulate (live). Important for a strong bone structure. Recently, new features have been discovered in this vitamin.

Do we get vitamin K?

Results of dietary surveys show that both women and men have a lower intake of vitamin K than recommended, and the body’s stock is small.

People who use Marevan (warfarin) should be careful about taking extra vitamin K. Vitamin K will counteract the effect of warfarin, and it is therefore important that you do not start with vitamin K without consulting your doctor..

Take the tear, drop the vitamin games

K-VITAMIN: Available in broccoli and spinach. Photo: Illustration photo: Colorbox

Source: Pharmacy1

B vitamins

There are several different B vitamins.

Vitamin B1 is found in cereals (whole grains and coarse bread), dairy products, legumes such as peas and beans, pork and feed.

Vitamin B2 is found in most foods, mostly in milk and cheese.

Vitamin B3 is found in beef, pork and chicken meat, in eggs, milk, flour, cereals, coarse bread and legumes.

Vitamin B5 is found in meat, feed, eggs, cereals and vegetables, whereas vitamin B6 is mostly found in meat from birds and pigs, liver, eggs, fish, cereals and banana.

Vitamin B9 is found in green vegetables such as broccoli, spinach, china cabbage, beans, citrus fruits and banana as well as cereal grains, crispbread.

Take the tear, drop the vitamin games

B VITAMINES: Available in a variety of foods, such as meat, grains, eggs and vegetables. Photo: Illustration photo: Colorbox

Vitamin B12 is found in liver, beef, pork, milk, cheese, eggs and fish.

All you need to know about B vitamins can be read here.

Why do we need B vitamins?

Vitamin B1 (thiamine) is necessary for the combustion of carbohydrate in the body. Tiamine helps generate a signal that is necessary for memory.

Vitamin B2 (riboflavin) is particularly important for the function of enzymes that participate in energy metabolism in the body.

Vitamin B3 (nicotinamide, niacin) is important for the energy metabolism of the body, and for the nervous system and digestive system.

Vitamin B5 (pantothenic acid) is important for enzymes that release energy from the food we eat.

Vitamin B6 (pyridoxin) is important for the body to recover and save energy from protein and carbohydrate in food we eat.

Vitamin B9 (folic acid) is important for the production and metabolism of proteins, for the production of herbal (DNA) and for the growth of the fetus during pregnancy.

Vitamin B12 (cobalamines) is required for the body to produce red blood cells, important for the formation of hereditary substances and for the function of the nervous system.

Together, vitamin B9 and B12 are important for maturation of the red blood cells.

Can we get B vitamins?

Most people meet the need for vitamin B1 through regular diet. People who eat a lot of polished rice can get vitamin B1 deficiency. The need for vitamin B1 increases by increasing the intake of carbohydrate.

Vitamin B2 deficiency can occur in elderly people with unilateral diet, long term diet and alcoholism.

Vitamin B3 deficiency is rarely seen but may occur in combination with lack of other B vitamins.

Lack of vitamin B5 and B6 is seen very rarely. Vitamin B8 (biotin) is needed in small quantities and is found in many foods, especially liver and eggs.

Anyone planning to become pregnant is advised to take extra supplement with 400 micrograms of vitamin B9 (folate) from at least 1 month prior to planned fertilization and the first three months of pregnancy. Outside the period just before and during the first three months of pregnancy, most people receive adequate amounts of folate through a healthy and varied diet. If you take extra supplements of folate you should take care not to take more supplements containing folate.

Vegetarians and elderly people with low food intake should make sure they have enough vitamin B12. In certain diseases of the gastrointestinal tract and chronic diarrhea, the absorption of B12 may be impaired. If you are using a vitamin B12 supplement next to it, there is no indication that it is harmful.

Source: Pharmacy1

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