What can’t you eat for vitamins? Full analysis of scientific combinations and taboos
Vitamins are important nutrients for maintaining human health, but incorrect combination or consumption may reduce absorption rate or even cause health risks. The following are vitamin taboo topics and scientific suggestions that have been hotly discussed on the Internet in the past 10 days to help you avoid "nutritional traps."
1. Taboos on the combination of vitamins and food
| vitamin type | Taboo foods/ingredients | adverse reactions | Recommended interval |
|---|---|---|---|
| Vitamin C | Seafood (such as shrimp, crab) | Arsenic compounds may be formed (trace amounts) | more than 2 hours |
| Vitamin B1 | Sashimi, tea, coffee | Destroy B1 structure and reduce absorption | More than 1 hour |
| Vitamin D | High-fiber foods (such as wheat bran) | Blocks absorption of fat-soluble vitamins | Serve separately |
| Iron supplements (not vitamins but often associated) | Milk, calcium tablets | Inhibit iron absorption rate by 50% | more than 4 hours |
2. List of conflicts between drugs and vitamins
| drug type | conflicting vitamins | Influence mechanism |
|---|---|---|
| Antibiotics (such as tetracycline) | Calcium, magnesium, iron | Form insoluble complex |
| Anticoagulants (warfarin) | Vitamin K | Weaken the efficacy of the drug |
| Weight loss drug (orlistat) | Fat-soluble vitamins (A/D/E/K) | Increase excretion |
3. Vitamin taboos that special groups of people need to be wary of
1.pregnant woman: Excessive vitamin A may cause fetal malformations, the daily upper limit is 3000μg;
2.kidney disease patients: Excessive vitamin C can easily cause oxalate deposition;
3.smoker: Beta-carotene supplements may increase lung cancer risk.
4. The golden rule of taking vitamins
1.Time-sharing intake: Water-soluble vitamins (B/C) are suitable for fasting, and fat-soluble vitamins (A/D/E/K) need to be taken with meals;
2.avoid high temperatures: Vitamin B1 and C are easily decomposed when exposed to heat, so it is recommended to eat them cold or raw and rich in ingredients;
3.Regular testing: Long-term users should check their blood concentration every six months.
5. Latest research trends (hot searches in the past 10 days)
1. A Harvard University study pointed out that the combination of vitamin E and antidepressants may reduce the efficacy;
2. "Journal of Nutrition" reminds: Eating vitamin D supplements with magnesium-containing foods can increase the absorption rate by 30%.
Scientific vitamin supplementation requires "prescribing the right medicine". It is recommended to formulate a personalized plan under the guidance of a doctor or nutritionist, and do not blindly follow the eating habits of Internet celebrities. Master these taboos so that every nutrient can truly help your health!
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