Today, when we look at homes and tables at work, we see that everybody is confused, where did this confusion begin, should we take vitamin tablets or take vitamin from food?
Vitamins are essential substances for our body. Of course, we should buy according to the shortcoming. It should be supplemented in some special cases, especially in those with malnutrition, in very elderly people, in pregnancy, in early infancy. However, it is not proven that taking extra vitamins in healthy individuals has an additional benefit, but it has not been shown to be harmful.
All the food we buy or cannot get; It affects all kinds of “human states”, from insomnia to hormone disorders, from the fat and moisture balance of the skin to the general defense system, from our memory to our eyes, from digestive problems to our hair and nails, even to being depressed or peaceful. Therefore, vitamin tablets used as dietary supplements are very valuable. When there are nutritional problems, when the health balance is disturbed or when the body cannot absorb certain nutrients; dietary supplement tablets, sometimes literally, save lives.
However, man goes to extremes in everything he has just discovered. Therefore, while encouraging the consumption of vitamin and antioxidant tablets, we may have missed a bit of a dose. If you use common sense, nothing can replace natural nutrition. Foods taken from fresh foods not only meet our vital needs, but also satisfy our soul with their flavors, smells and sharing. Pills and capsules accustom the body to laziness over time. Natural foods, on the other hand, keep the systems of the body, which produce and transform the substances it needs, active and alive. On the other hand, it regulates digestion and protects stomach and intestinal health.
It is not possible to completely replace the pills with nutrients. Then we start looking for separate support for each function. As we roll the tablets and capsules you know for antioxidants, we start looking for other drugs to regulate digestion, etc. In my opinion, a healthy person who consumes enough fresh foods does not need to take additional vitamins. Especially in this beautiful country where everything is abundant in markets, we can meet all our needs from natural resources.
Is the diagnosis of diseases that we didn’t even hear about 10 – 15 years ago due to our eating habits or are they triggers such as foods with hormones?
Although the increase of diseases is generally known about foods with hormones, eating habits can change the functioning of all diseases. Although a big metropolis like Istanbul provides many opportunities for people, it also takes away some things in terms of human health. While running in the busy pace of the city, many of us actually leave our health in the background. When our working hours are longer and the time we spend in traffic is longer, we often do not care about our own health, we turn to more ready-made foods, and we say “there is no time” for exercise.
Nowadays, there is almost no cooking at home, fast food is ordered by phone. Those with poor income started to be fed with products such as bulgur, flour, roasting and carbohydrate and fat-based foods from the village. This started to increase diseases such as obesity, diabetes, hypertension and cancer in the society. It will take a long time for Istanbul residents to overcome these health problems, but first of all, their eating habits should change. These problems are unlikely to be solved unless we at least eat our main meals at home by introducing a diet based on vegetables, fruits, legumes and fish.
A person feels like a robot when he gets a tablet vitamin support. I should take Vitamin D, winter is here Vitamin C … How Do We Decide?
One of the methods we used to ensure our health was “swallowing a vitamin tablet every day”. It is a good idea to think that the guarantee of health is hidden in a tiny pill and swallow a handful of pills every day and be staples all day, but there is still no common opinion in the medical world as to the validity of this idea. There are those who find it right to use vitamins, minerals and nutritional supplements, and those who are against it.
I’m looking for a place in the middle of both ideas. I am neither an die-hard vitamin foe nor a fan of random use of these pills. If you use vitamins, minerals and nutritional supplements at the right times, in the right doses, in the right combinations and when you need them, you can even profit. But if you try to do this with friend, neighbor advice, internet advertisement, hearsay information, you will lose not only your money and time but even your health. The trick is: If you are a regular, well-balanced diet person who does not have any health problems, it also means that you do not need vitamins, minerals or nutritional supplements except for these exceptional cases.
Almost all of these substances are already in food and beverages. Some of it is already produced by your gut (vitamin K, vitamin D) or your skin (vitamin D). In short, if you do not have any nutritional problems, special health risks or a disease, swallowing extra vitamins often means nothing but an unnecessary expenditure.
How does the body react to a deficiency of any vitamin, are there symptoms or is analysis necessary?
If there is not enough amount of any vitamin in the human body, vitamin deficiency symptoms can be seen. As a result of adequate intake, many discomfort disappears, but some of them are effective for a long time. Some of the symptoms of vitamin deficiencies can be listed as follows.
A: Night blindness, dry and flaky skin, frequent fatigue
B1: Irregular heartbeat, fatigue, nervous disorders, mental confusion
B2: Cracks in the mouth, spots on the skin, anemia
B3 (niacin): Skin breakdown, diarrhea, indigestion, general fatigue
B5 (pantothenic acid): Fatigue, vomiting, stomach strain infection
B6: Shaking, skin inflammation, muscle weakness, skin cracking, anemia
B8 (biotin): Nausea, vomiting, depression, hair loss, dryness, and cracking
B9 (folate): Stomach and intestine irregularities, anemia, chapped lips,
B12: Anemia, nervousness, fatigue and sometimes nervous and brain impairment
A: Swelling or bleeding gums, slow healing of wounds, diarrhea, scurvy, depression, poor digestion
D: rickets and bone injury in children; calcium loss in bones in adults
E: Muscle weakness, nerve damage, reproductive errors, anemia
K: Irregular blood flow in newborn babies and thinning of blood in human drug treatment
Mother earth is the main source of the vitamin … can’t we get the vitamin straight from food?
Yes; If you have a sufficient and balanced diet, it is possible to get all the necessary vitamins with foods. When foods rich in protein content such as 4 servings of vegetables and fruits, 4 portions of cereals, 2 portions of milk or dairy products, 2 portions of meat and eggs are taken daily, all the necessary vitamins are taken. If your diet does not contain any of these four food groups, or if you eat very little of each, you will not be able to get all the vitamins you need from your diet.
Is it okay if we don’t have vitamin pills, or do we need them too?
Supporting the diet, in other words, when the use of supplements is below the recommended intake of nutrients in the diet when insufficient food is consumed, when the need increases due to special conditions such as pregnancy or breastfeeding, in order to restore cell functions, in the reinforcement of nutrients lost in the preparation, cooking and storage of foods, the nutritional need due to malnutrition in old age. It is the method applied to meet.
Among the supplementation methods, giving iron and calcium to infants, children and pregnant women after the sixth month; giving vitamin D to infants and the elderly; Providing folic acid to women of childbearing age, insufficient levels of vitamins and minerals in blood findings, or supporting cholesterol, blood sugar, liver function tests, homocysteine levels in some diseases.
People sometimes use supplements to treat their illnesses and sometimes when they have no problems. Others use the nutrients they need in pills instead of consuming food. However, we know that today many people use supplements with their own decisions to make their diets adequate, to be healthier or to treat or prevent existing diseases. Overuse of some supplements can cause vomiting, kidney stones, liver damage, congenital defects. For this reason, the person should use it under the control of a specialist in accordance with the blood findings and without negatively affecting the effects of the complications of the diseases.
Let’s say we take vitamins according to our own head, what is the bill for it, is the person actually doing the biggest damage when he thinks he is doing him a favor?
If the body does not have a deficiency, there is no benefit in taking vitamins. For this reason, it is correct that the physician examines the person and determines if there is a need and gives vitamins if necessary. Otherwise, it can sometimes cause harm instead of benefit. At this point, it should be clarified. There are many products under the name of vitamins, and some of them contain antioxidants or plant-based compounds that claim to be good for various diseases. Although there is sufficient scientific data about some of them, we do not have proven information about all of them and we know that some common plant-based supplements have side effects or negative interactions with other drugs used by the person.
An important part of the vitamin values of food is lost during the storage, washing and cooking process, what should be considered here?
When purchasing food, make sure that it is fresh. Read the production and expiry dates, do not buy the expired ones. Purchase foods that do not have an expiry date by examining their color, appearance and smell. When purchasing a product; Pay attention to food name, company name and address, place of production, quantity, preparation and usage instructions, storage and storage conditions. Avoid foods that contain large amounts of additives.
When shopping from markets, be careful to buy perishable foods such as meat, milk, vegetables and frozen foods after dry foods. When buying frozen food, choose hard ones like stones. Do not buy the ones with ice crystals.
After purchasing the perishable food, place it in the refrigerator in a short time. The temperature of the refrigerator should not be above + 4 ° C. Keep food in the refrigerator in moisture and airtight containers. Do not block the air flow in your refrigerator by filling it up. When defrosting or cleaning the refrigerator, keep frozen and perishable foods in containers that you fill with ice.
Let’s Take a Look at Nature’s Healers
What is the function of vitamin B12, which diseases does it shield against and in which foods?
It is abundant in liver, milk, egg whites, cheese, fish, meat and shrimp, and extremely small amounts in plants. Vitamin B12 deficiency causes deformity in the red blood cell structure, such as folic acid deficiency, causing persinyus or megaloblastic anemia, and some effects are seen at the level of the digestive system and in the nutrition of the epithelial tissue. In addition to anemia, sensory disorders such as mild jaundice, anorexia, diarrhea, paresthesia (tingling) and numbness, ataxia, auditory nerve inflammation and mental disorders may occur.
Vitamin D is the first thing that comes to mind in the winter days when we are in and long for the sun. What are the benefits? How do we get Vitamin D?
Since it is more effective, there are two types of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), which are used more in treatment. Its molecular structure is the same as steroids. The source of D2 is skin; 7- dehydrocholestrol in the skin turns into vitamin D2 with the effect of ultraviolet rays. The source of vitamin D3 is food; mostly found in meat, milk and egg yolk.
Normally, enough vitamin D is produced in the human body under sunlight. But in newborns, growing children, women in pregnancy and breastfeeding periods, more food should be taken from outside. Vitamin D deficiency develops rickets in children and osteomalacia (bone softening) in adults.
Vitamin “K” that should be given under the supervision of a physician and dietician: Food Sources and Benefits
It is necessary for blood coagulation, protects bones. Dosage: 31+: 90-120 mcg (micro grams) per day. Source foods: Green leafy vegetables, milk and dairy products, eggs, cereals and liver.
Vitamin B6, also known as the happiness hormone; Benefits, what can we get vitamin B6 from?
It is found in animal and plant foods in low doses. Vitamin B6 deficiency is extremely rare. In this case, skin and digestive system disorders occur.
B1 is an effective vitamin in the growth process … Its benefits, what do we get from it, what awaits us in its deficiency?
It is abundant in many foods such as wheat ear, bran, brewer’s yeast, and vegetables. Small amounts are found in the liver, kidney, heart, brain and intestines of mammals. Cooking vegetables, boiling milk and sterilizing (sterilizing) of milk causes a large amount of thiamine to be lost. Thiamine is absorbed from the small intestines by an efficient transport mechanism. It is not stored in the body and the unused portion is completely excreted through the kidneys three hours after eating.
Depression, restlessness, memory weakness and decreased attention, hypotonia (muscle laxity) and anorexia (anorexia) are included in the disease picture that develops due to vitamin B1 deficiency.
