Introduction: Vitamins, this seemingly ordinary and tiny substance, are actually indispensable trace elements for our physical health and physiological activities.
Vitamins play a vital role in the body's complex life activities and overall metabolic processes. They are like sparks of life, lighting up every corner of the body and allowing our body to function properly.
Imagine if at some point our bodies don't get enough vitamins, then all kinds of health problems can creep in like shadows in the dark.
Vitamins are, in most cases, components of coenzymes that enable the body to carry out normal metabolism and convert food into energy, thus maintaining our good health.
However, vitamins do much more than that. They are also involved in various physiological activities of our body, such as the formation of bones, the clotting of blood, the maintenance of vision, etc.
If the body lacks a certain vitamin for a long time, it may lead to the occurrence of various diseases, such as night blindness, rickets, scurvy, etc., which will bring serious adverse consequences to health.
Because of this, many people use vitamin supplements in their daily lives for nutritional health. They may choose to eat vitamin-rich foods or take vitamin tablets to replenish the vitamins their body needs.
However, I would like to remind everyone that taking vitamins for a long time can also cause damage to the liver. We can't abuse vitamins as health supplements, otherwise it may cause more harm to our body.
What are all kinds of vitamins used for?
vitamin A
Vitamin A has a profound effect on our vision and is a major component of the retina, helping us see clearly in low-light environments.
In addition, vitamin A promotes the normal growth and development of bones and the health of the skin. Vitamin A deficiency may lead to diseases such as night blindness, dry eyes, etc.
vitamin C
Vitamin C is known as the "guardian of immunity". Vitamin C can help our body resist the invasion of various pathogens and improve our immunity. In addition, it promotes iron absorption and helps prevent anemia.
Long-term vitamin C deficiency may lead to scurvy, a serious disease that can be life-threatening.
vitamin d
Vitamin D is closely linked to our bone health. It aids in the absorption and utilization of calcium, which keeps bones strong. Vitamin D deficiency may lead to osteoporosis and increase the risk of fractures.
vitamin E
Vitamin E is an antioxidant that protects our cells from free radical damage and slows down aging. At the same time, it can also promote the secretion of sex hormones and maintain reproductive health.
B vitamins
There are many types of B vitamins, and they all play different roles in the body. For example, vitamin B1 promotes the metabolism of carbohydrates, and vitamin B2 promotes the metabolism of proteins, fats, and carbohydrates.
Vitamins B6, B12 and folic acid can participate in the metabolism of the nervous system and maintain the health of the nervous system.
Does taking vitamins hurt the liver?
The saying that "vitamins hurt the liver", like many popular health myths, is often mentioned, but its truth is worth scrutinizing. Indeed, there are reports and cases that show that in some specific cases, excessive vitamin supplementation may have negative effects on the liver.
However, these reports often ignore key details and contextual information, leading to a skewed public understanding of the issue.
First, the patients in these cases often have liver disease themselves, and excessive vitamin intake may be just one of many factors. In addition, these cases have not been rigorously scientifically studied and analyzed, so they cannot be used as conclusive evidence to support the claim that "vitamins are harmful to the liver".
Second, for most healthy people, vitamin intake usually doesn't exceed the body's needs. This is because our bodies have self-regulating mechanisms that allow us to adjust the absorption and utilization of vitamins as needed. Therefore, moderate intake of vitamins does not cause harm to the liver.
Of course, for some people who are weak or chronically ill, excessive vitamin intake may put a certain burden on the liver. But that doesn't mean everyone should avoid vitamin supplementation. In fact, for some people, vitamin supplementation in moderation is beneficial.
In addition, we need to realize that vitamins are not a single substance, but a complex of many different components. The role and function of different vitamins vary, so they cannot be generalized. At the same time, the intake and concentration of vitamins will also vary from person to person.
Doctor's advice: These 4 vitamins are not recommended for long-term consumption
vitamin E
As a common antioxidant, vitamin E is widely regarded for its cardiovascular protection, anti-aging and other effects, so it is highly sought-after. However, we must be clear: long-term high intake of vitamin E will not only not bring benefits to the body, but may cause damage to health, especially to the liver.
Vitamin E is a fat-soluble vitamin, similar to vitamins A and D, which is not easily excreted by the body after excessive intake, and will accumulate in the body, which may eventually lead to poisoning. The liver, as an important metabolic organ of the human body, is responsible for converting vitamin E into its active form and storing and transporting it to various parts of the body.
If the intake of vitamin E is excessive, the burden on the liver will increase, which may cause liver damage in the long run, and even lead to hepatitis, liver cirrhosis and other diseases.
vitamin A
Vitamin A is a fat-soluble vitamin that plays an important role in maintaining the normal physiological functions of the human body. However, the intake of any nutrients needs to be within the right range, and long-term excessive intake of vitamin A may cause harm to the body, especially to the liver.
The main functions of vitamin A are to maintain vision, promote growth and development, and enhance immunity. However, excessive intake of vitamin A can lead to increased burden on the liver and even liver disease. The liver is the main storage and metabolism organ of vitamin A, and long-term excessive intake of vitamin A will cause the storage of vitamin A in the liver to exceed the normal range, thereby causing diseases such as hepatic steatosis and liver cirrhosis.
In addition, excessive intake of vitamin A may also lead to other physical damages. For example, excessive intake of vitamin A may lead to increased intracranial pressure, headaches, nausea, vomiting, and other symptoms, as well as abnormal bone development and osteoporosis.
vitamin d
Although vitamin D is essential for our good health as it aids in calcium absorption and bone health, long-term excessive intake of vitamin D may have adverse effects on the liver and may even damage the body. Therefore, long-term high intake of vitamin D is not recommended.
When vitamin D is consumed in excess, the liver needs to break down and metabolize this extra vitamin D, which increases the burden on the liver. In the long run, the liver may be damaged, leading to various health problems such as fatty liver, cirrhosis, etc.
In addition, excess vitamin D can also cause other health problems. For example, it can lead to high blood calcium, which can increase the risk of kidney stones, cardiovascular disease, and certain cancers. At the same time, long-term high intake of vitamin D may also lead to symptoms such as nausea, vomiting, headache, and muscle pain. Therefore, we should follow the doctor's advice and consume vitamin D in moderation.
Vitamin B
Vitamin B is a very important water-soluble vitamin for the human body, and it plays a key role in many life activities, including energy metabolism, nervous system maintenance, etc. However, the intake of any substance needs to be within the appropriate range, and long-term excessive intake of B vitamins can also have adverse effects on the body, especially the possible damage to the liver.
Long-term intake of vitamin B in large quantities, the liver needs to constantly break down and metabolize these substances, which will undoubtedly increase the burden on the liver, which may lead to impaired liver function in the long run.
In addition, excessive vitamin B may produce some harmful substances in the process of metabolism in the body, such as excessive uric acid, etc., which may also cause damage to the liver and other organs. Therefore, when we supplement vitamin B, we must follow the principle of "in moderation".
If you have these 5 symptoms, you are deficient in vitamins
Fatigue and fatigue
If you often feel tired and tired, it may be a sign of vitamin B12 or iron deficiency. These two vitamins are very important for the body's energy metabolism and the formation of red blood cells. A lack of them can cause your body to not get enough energy, which can make you feel exhausted.
Canker sores or angular cheilitis
If you have frequent mouth sores or angular cheilitis, then you may be deficient in vitamin B2 or vitamin C. These vitamins help maintain the health of the skin and mucous membranes, and a lack of them can lead to damage to the oral mucosa, which can lead to oral problems.
Decreased vision
If you notice that your vision is declining, or you often experience night blindness, you may be deficient in vitamin A. Vitamin A is essential for the health of the retina, and a deficiency of it can lead to vision loss and even blindness.
Low mood or anxiety
If you often feel depressed or anxious, it may be a lack of vitamin B6 or folic acid. These vitamins are very important for the proper functioning of the nervous system, and a lack of them can affect the synthesis of neurotransmitters, leading to mood problems.
The skin becomes dry and rough
If your skin becomes dry, rough, or even has problems such as dermatitis and dandruff, then it may be a lack of vitamin E or vitamin A. These vitamins help maintain the health of the skin, and a lack of them can lead to skin damage, which can lead to skin problems.
Who is a good candidate for extra vitamin supplementation?
People who eat an unbalanced diet
An unbalanced diet is one of the main causes of vitamin deficiencies. For those who are often busy and unable to eat regularly, additional vitamin supplements can make up for the deficiencies in the diet and ensure the normal functioning of the body.
Patients with specified diseases
Certain diseases can affect the body's absorption and utilization of vitamins. For example, people with intestinal disorders may not be able to adequately absorb vitamins from food. For these people, doctors often recommend additional vitamin supplementation to maintain a healthy state of health.
Pregnant and lactating women
Pregnant and lactating women have higher vitamin requirements. They need more vitamins to support the growth and development of the fetus or baby. As a result, these people often need additional vitamin supplements to ensure the health of themselves and their babies.
senior citizen
As we age, the body's ability to absorb it gradually decreases, and older people may not be able to get enough vitamins from food. In addition, the physical function of the elderly decreases, and the need for vitamins also increases comparatively. Therefore, additional vitamin supplementation is very important for older adults.
Vegan
Vegans don't eat meat, which can lead to inadequate intake of certain vitamins. For example, vitamin B12 is mainly found in animal foods, and vegetarians are prone to deficiency of this vitamin. Therefore, vegans need additional vitamin supplements to ensure that the body's nutritional needs are met.
Reading extension: A complete list of vitamin-rich foods, what is lacking can be made up immediately
vitamin A
For vitamin A, our best choice is dark green leafy vegetables like spinach, kale, and kale. In addition, orange and yellow fruits and vegetables such as carrots, sweet potatoes and pumpkin are also excellent sources of vitamin A.
vitamin C
Vitamin C is mainly found in citrus fruits and berries such as strawberries. In addition, leafy greens, potatoes, and broccoli are also good sources of vitamin C.
vitamin E
As for vitamin E, it is mainly found in vegetable oils, nuts, and seeds, such as almonds, walnuts, and flaxseeds. At the same time, leafy greens and certain grains also contain some amounts of vitamin E.
B vitamins
For B vitamins, our diet should include lean meats, fish, poultry, legumes, whole grains, and green leafy vegetables. These foods are excellent sources of vitamins B1, B2, B3, B5, B6, and B12.