Nutritionists claim that vitamin E can be supplemented by eating nuts, vegetable oils, and dark green vegetables. (Photo taken from photoAC)
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[Health Channel/Rapporto completo]Eat three full meals, but are they actually lacking in nutrition? Nutritionist Zeng Yitian “Nutrition Food Ms. E10 – Dietitian YitianAccording to the results of the latest national nutrition survey, most Chinese people are deficient in vitamin D, vitamin E, calcium and dietary fiber and have listed the recommended intake of the four nutrients above, the recommended foods and their value. nutritional.
Dietary fiber
Less than 20% of people who can eat 3 servings of vegetables a day.
Please read on …
● Dietary fiber can stabilize blood sugar, lower cholesterol, help defecation and maintain intestinal health.
● “Vegetables” is not synonymous with “fruit” Do not replace vegetables with fruit.
● The recommended daily intake of fiber is 25 grams and consume at least 3 servings of vegetables per day. In addition, the staple food should choose whole grains, such as oats, barley, sweet potatoes and brown rice.
Vitamin D
All age groups are deficient and on the verge of deprivation, especially women.
● Vitamin D is related to calcium absorption, immune regulation and sarcopenia.
40% of vitamin D comes from food and 60% from sun exposure. It is recommended to expose yourself to the sun for 10-15 minutes from 10:00 to 14:00 every day. Properly match health products.
Calcium (Ca)
More than 4 years is not enough, teenagers and middle-aged people need it more.
● Calcium helps strengthen bones, maintain normal nerves and emotional stability.
● It is recommended to take 2 servings of fresh milk a day, able to satisfy at least 1/2 of the daily calcium requirement; or eat calcium-rich foods such as sesame, tofu, dark green vegetables, dried minnows, etc. , and combine it with resistance exercises Prevent Osteoporosis.
Vitamin E
The age groups over 7 years are all deficient and the degree of deficiency is higher in women.
● Vitamin E has antioxidant power, improves mucosal health, maintains fertility, helps tissue repair and protects the cardiovascular system.
● The intake of nuts, vegetable oils and dark green vegetables can supplement vitamin E, such as sesame, almonds, sunflower seeds, olive oil, linseed oil.
Zeng Yitian also reminded that there is not a single food in the world that contains all the nutrients the body needs. The functioning of the human body is more sophisticated and naturally requires various elements to maintain a normal or even ideal state. If it is really difficult to eat enough from the natural diet, you can also choose suitable health food supplements.
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