Vitamins are one of the essential nutrients for the human body, and they are involved in many important physiological functions, such as antioxidant, immune regulation, cell differentiation, etc.
However, more vitamins are not always better, and excessive intake may even lead to some serious health problems.
One study found that people who ate vitamins indiscriminately had a 27% increased risk of cancer! Especially those who have a family history of cancer or other risk factors for cancer should pay more attention to controlling their vitamin intake.
1) This study by an international team of researchers from the Swiss Federal Institute of Technology showed that overdose of vitamins may increase the incidence of cancer by 27%, especially for those who have been blindly taking vitamins for a long time.
Vitamin B3, a common nutrient in the daily diet, is widely used for a variety of diseases, including high cholesterol and heart disease.
However, researchers have found that when vitamin B3 is absorbed by the body, it is converted into a compound called nicotinamide riboside.
Under normal conditions, nicotinamide riboside is beneficial to the human body and helps maintain good health. However, if this substance accumulates too much in the body, it may increase the risk of disease, especially cancer.
This finding has important implications for public health. It reminds us that even vitamin supplements, which are widely considered to be beneficial for health, need to be used with caution.
2) In a research article published in Nature Metabolism, a team of researchers from the Francis Crick Institute and others proposed a finding that vitamin B5 may play an important role in the development of breast cancer.
The research team conducted a series of experiments on human breast cancer. They used two different types of cell-cultured tumors that express the human oncogene MYC.
They also transplanted human breast cancer tissue containing high and low expression of MYC into mice.
Interestingly, they found that the Myc gene increased the amount of the multivitamin transporter SLC5A6, which in turn led to more vitamin B5 entering the cell.
When cells produce more SLC5A6, more vitamin B5 is brought into the cell, which occurs not only in cells with high expression of MYC, but even in cells with low expression of MYC. This leads to an accelerated growth of these cells.
More strikingly, when the research team fed mice on a diet deficient in vitamin B5, they observed that the growth rate of mixed tumors, both high and low expression of Myc, was significantly slower than that of those fed a standard diet.
This result was also confirmed when human breast cancer tissue was transplanted into mice.
Finally, the scientists performed a precise analysis and confirmation of the chemical structure of vitamin B5 by tandem mass spectrometry system, and the results showed that breast cancer cells containing high MYC expression are extremely dependent on vitamin B5.
This finding is particularly important for breast cancer patients with triple-negative breast cancer or breast cancer with high expression of the Myc gene, as it implies that by controlling vitamin B5 intake, it may help reduce the risk of progression and metastasis of these types of cancers.
Studies have also shown that restricting dietary vitamin B5 intake can reverse metabolic changes triggered by the MYC gene, effectively hindering the growth of breast tumors.
This finding provides a new idea for the development of breast cancer. By adjusting our diet and nutrient intake strategies, we may be able to influence the development of cancer to some extent and bring more choices to breast cancer patients.
While these findings open up new possibilities for breast cancer**, they still require further research and clinical trials to validate the clinical utility of these findings.
Only after rigorous scientific verification can these research results be transformed into practical solutions that truly benefit the majority of breast cancer patients.
A study by the American Association for Cancer Research states that men who take 400 IU of vitamin E per day may have a 17% increased risk of cancer over the next 7 to 12 years.
Vitamin E is often considered a powerful antioxidant that can help protect cells from free radical damage. However, this report reminds us that even antioxidants like vitamin E can have negative health effects in some cases.
Another study, published in the Journal of Physiology, looked at the effects of vitamins C and E on exercise effectiveness. Some people take vitamin C and vitamin E to increase their energy and improve their workout.
However, this study found that these two vitamins may actually hinder the normal physiological response of exercise to muscles.
This means that excessive consumption of these vitamins may not provide the desired exercise gains, but may instead inhibit the body's natural response to exercise.
Both studies highlight an important health principle: moderation. We live in an age of information overflow, and information about health and nutrition is everywhere, but not all advice is available for everyone.
The body's need for vitamins varies from individual to individual, including factors such as age, gender, health status, and lifestyle. While we pursue health, we also need to be more cautious and rational about nutritional supplements.
The right way to consume vitamins is essential to maximize their effectiveness. However, not all vitamins are consumed in the same way.
Vitamins are divided into two main categories based on their solubility properties: fat-soluble and water-soluble. Understanding the characteristics of these two types of vitamins and how they should be consumed is essential to ensure that the body can absorb and utilize these nutrients effectively.
1. Fat-soluble vitamins
Fat-soluble vitamins, including vitamins A, D, E, and K, are mainly soluble in fat. This means that these vitamins need to be consumed with fatty foods in order to be better absorbed by the body.
To fully absorb these vitamins, we need to include the right amount of healthy fats in our diet. For example, pairing with foods rich in healthy fats, such as avocados, nuts, olive oil, or oily fish, can greatly increase the absorption of these vitamins.
In addition, the timing of your diet when taking fat-soluble vitamins is also very important. It is recommended to take these vitamins at mealtimes, especially after a meal with a certain amount of fat.
Doing so not only helps to improve the absorption rate of vitamins, but also reduces the discomfort that may occur on an empty stomach, such as stomach upset or indigestion.
Fat-soluble vitamins are also stored differently in the human body than water-soluble vitamins. Since they are able to be stored in adipose tissue in the body and in the liver, they do not need to be ingested daily2. Water-soluble vitamins
Unlike fat-soluble vitamins, water-soluble vitamins, such as vitamin C and B vitamins (B, B, etc.), dissolve in water, and their absorption occurs mainly in the small intestine.
This type of vitamin is usually recommended to be taken after meals, which can improve the efficiency of vitamin absorption, and taking it with food can also increase the residence time of the vitamin in the body, which is more conducive to the body's absorption and utilization.
While vitamins are essential for good health, excessive intake of vitamins, especially fat-soluble ones, can lead to excessive accumulation in the body, which can cause adverse reactions and even toxicity.
Therefore, it is best to consult a professional dietitian or physician when deciding what vitamins to supplement and how much.
In some specific situations, people with vitamin deficiency symptoms such as picky eating, anemia, and osteoporosis, or people with high needs for certain vitamins such as pregnant women and teenagers, as well as people with irregular lifestyle habits and high life pressure may need additional vitamin supplements.
For most normal people, a balanced diet can meet the daily vitamin needs without the need for additional supplementation.
As recommended in the Dietary Guidelines for Chinese Residents, a balanced diet is the best way to get the necessary nutrients. In fact, the nutrients in natural foods are more easily absorbed and utilized by the body than synthetic supplements, and are safer and more effective.
At the heart of a balanced diet is variety, moderation. It emphasizes whole grains, fresh vegetables and fruits, moderate amounts of protein** such as lean meats, fish, eggs and dairy products, and appropriate healthy fats such as nuts and olive oil.
Such a diet not only provides all the vitamins and minerals the body needs, but also ensures adequate intake of dietary fiber and antioxidants to promote overall health.
Instead of relying too much on supplements, develop healthy eating habits. For example, eat more fresh fruits rich in vitamin C, such as oranges and strawberries; Choose dark vegetables that are rich in vitamin A, such as carrots and spinach;
Increase nuts and seeds-based foods that contain vitamin E; and eating foods rich in vitamin D, such as fish and mushrooms. These natural foods not only provide a wealth of nutrients but also add variety and flavor to the diet.
A healthy lifestyle is much more than just eating a balanced diet. Regular physical activity, adequate rest, and a good mindset are also important components of staying healthy.
Together, we can build a holistic healthy lifestyle that enjoys health and vitality from the inside out.
So, instead of relying on supplements, investing in long-term healthy eating habits and lifestyle improvements is the golden key to a long and healthy life.