It’s not that the more you get better! Overdose of this type of health food can aggravate liver and kidney fertility

Q: The commercially available health products are full of food. Some nutritional content is marked as 200% or even 1000% daily recommended. Is the unit content of nutrition better?

A: Exceeding the recommended amount is not helpful and may even be harmful.

Taking vitamins (vitamins) as an example, they can be divided into water-soluble and fat-soluble. Water-soluble vitamins B and C will be excreted from the body through urine, and eating too much will be of no help. Fat-soluble vitamins A, D, E, and K are relatively easy to remain in the body. Excessive doses are stored in the liver, aggravating the burden of liver and kidneys. Severely, it may cause symptoms such as poor appetite and distractedness.

{The Ministry of Welfare and Welfare has set the "National Dietary Nutrition Reference Intake" based on the nutritional sciences, which specifies the average demand for heat, protein, vitamins and minerals, recommended intake, sufficient intake and upper limit intake for people of different ages, genders and weights.

In the table, the recommended values ​​for vitamins and minerals are extremely small. Taking adults over 18 years old as an example, the recommended daily recommended amount of vitamin C is 100 mg, and the recommended amount of vitamin B1 and B2 are about 1 mg. Three servings of vegetables and two servings of fruit can be achieved by double-double. Therefore, as long as you eat a balanced diet, there is no need to supplement nutrients.

The National Health Administration's Daily Diet Guide manual recommendations: According to the daily hot demand of 1,200 to 2,500 calories, 1.5 to 4 bowls of whole grains, 3 to 8 bowls of egg, bean, fish, meat, 1.5 to 2 cups of low-fat dairy products, 3 to 7 teaspoons of fat, 1 serving of fruit seeds, 3 to 5 dishes of vegetables, 2 to 4 servings of fruit.

If you keep a period of irregular life, stay up late often, or the menu is not well-balanced, and you will obviously feel tired, poor mental health, and dull face. At this time, you can buy a comprehensive vitamin suitable for your age to supplement it according to your situation. However, adjusting your routine, improving your diet, sleeping adequately, exercising appropriately, and drinking enough water are the best ways to nourish yourself.

Consultation expert/Yang Suqing, Professor of Health Care and Nutrition at Taipei Medical University