Vitamin E and vitamin C are important nutrients required by our body, but whether to take special supplements to supplement the body is well worth discussing.
The importance of vitamin C and vitamin E
Vitamin C and vitamin E can be said to be representative types of water-soluble and fat-soluble vitamins, and are also the most familiar vitamins in our daily life. Vitamin C is a water-soluble vitamin, while vitamin E is a fat-soluble vitamin.
The physiological functions of each vitamin nutrient in the body are various. Let us briefly talk about the most important physiological functions of these two vitamins.
Vitamin C: Vitamin C is a kind of vitamin with antioxidant effect, also known as ascorbic acid. Vitamin C promotes the absorption of iron and the formation of hemoglobin, as well as the synthesis of collagen. Therefore, it promotes blood vessel health and reduces scurvy In terms of occurrence, vitamin C is an important nutrient. In addition, vitamin C also has the role of promoting the repair of damaged tissues of the body, promoting the absorption of calcium, anti-oxidation and scavenging free radicals, and strengthening the body’s immunity.
Vitamin E: Vitamin E has a stronger antioxidant effect than vitamin C, and is also a vitamin nutrient with strong antioxidant properties. Vitamin E participates in various metabolisms of the body, especially in the health of reproductive system. Vitamin E can promote the secretion of pituitary gonadotropin. Therefore, vitamin E plays an important physiological role in maintaining normal reproductive function, also known as fertility. phenol. In addition, vitamin E can also promote the stability of cell membranes, reduce the fragility of red blood cells, and reduce the chance of hemolysis; sufficient vitamin E can also improve lipid metabolism, antioxidant scavenging free radicals, and slow down the process of atherosclerosis, etc. .
Through the above introduction, we can know that whether it is vitamin C or vitamin E, it is an indispensable important nutrient for the human body. If the body is deficient, especially for a long time, it will seriously affect the health of the body, and even lead to scurvy and infertility. Education and other major diseases.
How to supplement vitamin C and vitamin E
If your body has no special obstacles to the absorption of vitamins and can maintain a healthy and reasonable dietary supplement in daily life, generally we do not need to take additional supplements to supplement vitamin C and vitamin E.
How much vitamin C and vitamin E supplements do we need in our daily life? According to the recommendations of the Chinese Dietary Nutrient Reference Intake Guidance Document, for adults, the daily supplement of vitamin C is recommended to be around 100mg, while the recommended daily intake of vitamin Ed is 14mg. This amount is completely acceptable through daily Supplemented by a balanced diet.
Foods rich in vitamin C: fresh jujube, hawthorn, kiwi, lemon, cherry, orange, orange, grapefruit and other fruits, peppers, green peppers, amaranth, broccoli and other vegetables are rich in vitamin C, if they can be more in daily life Eat fresh fruits and vegetables, our body will not lack vitamin C.
Foods rich in vitamin E: nuts, vegetable oils for cooking, animal fats, animal meat, broccoli and other vegetables, avocados and other fruits, soy products, eggs are rich in vitamin E, if it can be reasonably matched , Combined with meat and vegetarian diet, through daily dietary supplements, we can also obtain sufficient vitamin E.
Therefore, if your diet has a reasonable and scientific structure, a balanced daily dietary intake, no partial eclipse, no long-term excessive dieting, and the body lacks vitamin C and vitamin E, generally no additional supplements are required. The nutritional elements can be tonic, why should take supplements?
Those pits of vitamin C, vitamin E supplements
There are many kinds of health products on the market, and there are many ways to sell them. One of the situations I often encounter is that I have a cold and go to the pharmacy to buy some cold medicine. The clerk quickly said that the resistance is not good, buy some vitamin C to eat together, Strengthen your resistance. Many people may buy a bunch of vitamin C and vitamin E health products for one reason or another, do they need to be eaten for a long time? In fact, the answer is self-evident.
For Vitamin C and Vitamin E, whether the need to take supplements for a long period of time should be emphasized. If the body does not have obvious problems and symptoms, and the diet in daily life is reasonable and normal, there is no need to take supplements at all. Extra supplement of these nutrients, if the body does have a deficiency problem, and can not be supplemented by food supplements or need to quickly correct the deficiency, take supplements for a period of time or long-term, to supplement vitamin nutrition for the body to ensure good health. Is necessary.
Another big pit that supplements dimension C and dimension E is the so-called “natural” and “synthetic” problems. Many products are under the banner of natural vitamin C and natural vitamin E, and they have increased their prices. However, whether it is vitamin C or vitamin E, there is no difference between natural and artificial. They are all nutrients with the same chemical structure. Synthetic side effects are small, and it is not easier to absorb than synthetic ones. For those who really need supplements, it is recommended to choose products with guaranteed quality, appropriate dosage and appropriate price. There is no need to pursue natural and high prices.
Let’s talk about the problem of excessive supplementation. Excessive vitamin supplementation, whether it is vitamin C or vitamin E, will not have additional benefits for health. It may also bring about the risk of adverse reactions of this kind. Vitamin C is better as a water soluble Sexual vitamins and excess vitamin C are generally excreted through urine or body fluids, but long-term excessive supplementation will also increase the risk of urinary tract stones, and may also cause abdominal pain and other symptoms of gastrointestinal discomfort. Excessive supplementation of vitamin C will also competitively inhibit the excretion of uric acid, leading to a further increase in blood uric acid.
Too much supplementation of Vitamin E is even more harmful. Vitamin E was originally an important nutrient beneficial to the health of the reproductive system. However, if it is supplemented for a long time, it will lead to irregular menstruation, irregular menstrual cycle, and the risk of infertility. Excessive vitamin E supplementation, blurred vision, headache, and other adverse reactions may also damage the blood coagulation mechanism, resulting in increased risk of bleeding. In addition, excessive vitamin E supplementation, especially long-term large amounts of excessive supplementation, may also increase Great cardiovascular disease risk.
At the end: As a nutrient necessary for the human body, the importance of vitamin C and vitamin E is self-evident. However, with the continuous improvement of living standards, if you can maintain a healthy, scientific and reasonable diet structure in daily life, develop a healthy diet, and supplement the body with sufficient vitamin C and vitamin E through daily dietary supplements, it is entirely possible. Did it. Therefore, under normal circumstances, we do not need to take additional supplements to supplement these nutrients. If there is a lack of deficiency in the body, we may consider taking supplements for a long time to supplement vitamin C or vitamin E, but we should also pay attention to the appropriate amount of supplementation. Don’t overdo it. If you don’t pay attention to the dosage of C and E, it will not only be beneficial to your health, but also may cause greater health risks and not be worth the loss.