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Vitamins, which are bought stupidly, meaningless and even dangerous!

Бессмысленные и опасные витамины

Vitamins (from Latin vita - "life" and amine) - a group of low-molecular organic compounds relatively simple structure and a diverse chemical nature. This is a group of organic substances in the chemical nature, united on the basis of their absolute necessity for the heterotrophic organism as an integral part of the food. Autotrophic organisms also need vitamins, receiving them either by synthesis or from the environment. Thus, vitamins are part of the nutrient medium for the cultivation of phytoplankton organisms. Most vitamins are coenzymes or their precursors. Vitamins are contained in food (or in the environment) in very small quantities and therefore belong to micronutrients. To vitamins do not include microelements and essential amino acids.

The elements that ensure the vital activity of the organism are classified according to different signs - the content in the body, the degree of necessity, the biological role, tissue specificity, etc. By content in the human body and other mammals, the elements are divided into Bimacroelements (more than 0.01%); Bimicroelements (from 10-5% to 0.01%); Biuretron microelements (less than 10-6%).

Vitamins and micronutrients are necessary for health, but this does not mean that huge doses of these substances will save you from illnesses or prolong your life, writes Reader's Digest. Some vitamins can even cause harm. In most cases, it is desirable to obtain useful substances from a balanced diet. However, some people can recommend an increased dosage of vitamins and minerals. Discuss this question with your doctor, especially if you are a woman of childbearing age, vegetarian, vegan, rarely visit the sun, do professional sports or diet.

Here is a list of common supplements, most of which you probably do not need!


Бета-каротин - Бессмысленные и опасные витамины

For most healthy adults, the recommended daily rate of beta-carotene (in the form of vitamin A) is 3000 IU for men and 2130 IU for women. Food sources - carrots, spinach, curly cabbage and melon.

Some people take beta-carotene as an anti-cancer antioxidant, but such supplements can only increase the risk of lung cancer in smokers and in no way prevent other types of cancer.

Conclusion: Do not take it.

Folic acid

Фолиевая кислота - Бессмысленные и опасные витамины

Try to receive 400 μg of folic acid daily, contained in fortified bread, breakfast cereals, legumes and asparagus. Since folic acid lowers the risk of neural tube defects in newborns, many women take it during pregnancy.

But some doctors believe that enriching the diet with folic acid may be the cause of the growing incidence of bowel cancer.

Conclusion: It is recommended to take only pregnant women or women who wish to become pregnant.


Селен - Бессмысленные и опасные витамины

Try to get 55 micrograms of selenium from natural sources - Brazil nuts, tuna and beef. Some take selenium as a defense against cancer, especially prostate cancer.

But this may have the opposite effect: studies show that taking selenium may increase the risk of low-grade prostate cancer in men who already have enough selenium.

In addition, selenium can be very dangerous in diabetes. In a 2007 study, it was found that 200 μg of selenium per day increased the risk of type 2 diabetes by 50%.

Conclusion: Do not take it.

Vitamin B6

Витамин B6 - Бессмысленные и опасные витамины

Adults aged 19-50 years should receive 1.4 mg of vitamin B6 daily from baked potatoes, bananas and chickpeas. After 50 men and women, 1.5 mg is required.

Some take it for the prevention of senile dementia and a decrease in the level of homocysteine ​​(an amino acid that causes cardiovascular diseases), but the results of the research are controversial.

Two studies did not reveal any cognitive improvements, and although vitamin B6 actually lowers homocysteine ​​levels, it is unclear whether this prevents heart attacks.

Conclusion: Take only on the advice of a doctor.

Vitamin B12

Витамин B12 - Бессмысленные и опасные витамины

Vitamin B12 is found in large quantities in fish, shellfish, lean beef and fortified breakfast cereals; usually a deficiency of this vitamin is observed in vegetarians and vegans. Try to get 2.4 micrograms daily from these sources.

Deficiency of vitamin B12, which can lead to anemia and dementia, is also observed in some elderly people, so supplements can help. However, high doses of B12 do not prevent cognitive impairment and do not confer energy.

Conclusion: Take only on the advice of a doctor.

Vitamin C

Витамин C - Бессмысленные и опасные витамины

Vitamin C is found in citrus fruits, melons and tomatoes; Adult men need 90 mg per day, and women - 75 mg. Some are taken for the prevention of colds, but a review of 30 clinical studies has found no evidence that vitamin C prevents colds.

However, there are exceptions: it can reduce the risk in residents of cold latitudes and people subjected to strong physical stress, such as marathon runners. Also, vitamin C may be needed by smokers. Studies do not support the assumption that a high dosage of vitamin C helps fight cancer and heart disease.

Conclusion: Most people do not need vitamin C supplements.

Vitamin E

Витамин E - Бессмысленные и опасные витамины

Vitamin E, contained in vegetable oil, nuts and green leafy vegetables, supposedly protects against cardiovascular diseases, cancer and Alzheimer's disease. Try to get 15 mg daily from food sources.

Not only do studies do not confirm the benefits of vitamin E for the prevention of heart attacks and cancer, so high doses also increase the risk of stroke.

On the other hand, some products do protect against a stroke. One study showed that vitamin E from food sources (but not in the form of supplements) helps prevent Alzheimer's.

Conclusion: Do not take it.


Цинк - Бессмысленные и опасные витамины

The recommended daily norm of zinc (found in oysters, lean beef and breakfast cereals) is 11 mg for men and 8 mg for women. It is sometimes claimed that this microelement helps prevent and eliminate cold symptoms, but studies do not confirm this.

Several studies suggest that catarrhal symptoms are not as pronounced and are faster in those who take zinc, but many others have not found such a connection. In addition, high doses weaken the immune system, so do not treat the cold with zinc.

Conclusion: Do not take (except for zinc lozenges and aerosols during colds).

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