Sunday, August 24, 2014

Modern people now than at risk of malnutrition due to eating food that's all, can also be excess nutrients, mainly from supplementation. Excessive nutrition course the same is not healthy to malnourished.

A recent study presented in the Journal of the American Dietetic Association, confirms that excess nutrients will be bad for health.

Studies with a survey of more than 1,500 adults in Canada were trying to observe the consumption of natural food supplements and intake of the participants. How often are they of supplements, daily food anything that often consumed, and brands and doses of supplements that they / create.

The users of these supplements mengasup iron and folic acid are higher than those who do not usually take supplements. On the other hand, more than 47 percent of their consumption, especially niacin, vitamin A and B6, with much higher doses than that recommended by the U.S. Institute of Medicine. Although there has never been a special survey, it may be many of us have experienced the advantages of these nutrients, due to taking supplements without medical supervision.

Vitamin A

Vitamin A (retinol) is important for changes in light, maintain healthy skin, bones, and teeth, help maintain the mucous membranes of the respiratory system and digestive organs, and ward off invasive infections, which are often called anti-infective vitamin. Vitamin A also is an antioxidant that can neutralize free radicals, thereby preventing tissue and cells from damage.

Vitamin A much we get from animal foods, whereas from vegetable products we can get the beta which will be converted into vitamin A in the body.

The need for vitamin A that is recommended is 800 meg / day for women and 1,000 meg / day for men. Excess vitamin A can cause nausea, blurred vision, abnormal growth, hair loss, liver and lymph swelling, congenital defects in infants, and brittle bones to break easily.

Vitamin B3

Niacin (vitamin B3) is required to change protesin, fats and carbohydrates into energy, helps the digestive system function, and supports healthy skin and nerves. The biggest dose of niacin, often more than 1,000 mg / day, can lower bad LDL cholesterol and triglycerides, while raising the good cholesterol HDL. However, consumption of high doses of niacin should be under the supervision of a doctor.

Women normally receive 15 mg of niacin per day, and men 15-19 mg / hari.Triptofan is an amino acid that acts such as niacin, and 60 mg of tryptophan is equivalent to 1 mg niacin. Consuming excess niacin can lead to heart problems, rashes, and itching, numbness, skin feels hot but no fever, abdominal pain, liver damage, muscle disorders, bloating, dry skin, headache, shortness of breath, etc. .

Vitamin 86

Vitamin B6 (pyridoxine) is useful to help brain function, convert protein into energy, synergy between vitamin B6, B12 and folic acid can reduce homocysteine ​​levels (amino acids) in the darah.Tingginya homocysteine ​​can increase the risk of heart attack.

Needs vitamin B6 to women about 1.6 milligrams / day, whereas for men 2 milligrams / day. Consumption of high doses of vitamin B6, for example, more than 250 mg / day can cause nerve damage, such as leg numbness, making it difficult to walk. In pregnant women, this excess can interfere with fetal growth.

Safer natural

Over the past can still be obtained from natural sources or food everyday, why get vitamins or other nutrients from supplementation. Actually supplements should not be arbitrary, but must first consult with your doctor or nutritionist, because if excessive can damage the health.

Excess vitamin A from animal sources or supplements for example, can be toxic and dangerous, especially during pregnancy. Excess beta-carotene (vitamin A) was not going to poison, but only makes the skin such as yellow (orange). This situation can be mitigated by reducing the consumption of R beta-carotene.

Foods rich in vitamin A: liver, egg yolk, carrots, sweet potatoes, mango, melon, chili, peppers, spinach, lettuce. Foods that contain niacin (vitamin B3): red meat, fish, liver, shrimp, milk fixation and processed products, eggs, spinach, broccoli, asparagus, celery, mushrooms, carrots, sweet potatoes, red beans, peas, peanuts, soybeans, etc..

Foods that contain vitamin B6 (pyridoxine): chicken, beef, tuna, snapper, spinach, potatoes and their skins, sweet potato, garlic, green beans, broccoli, cauliflower, asparagus, peanuts, cashews, soybeans, red beans , banana, avocado, watermelon, melon, pineapple.


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