Once my mother was paralyzed and admitted to the
hospital. By the grace of God, she survived the danger, but had to resort to a
wheelchair. When she was discharged from the hospital, the doctor gave me the
necessary advice and also told me to give importance to Vitamin C and D and
explained in detail about the consumption process in response to my various
questions.
Vitamin
C -
A study conducted in a prison in Iowa, USA, found that
within 29 days of removing vitamin C from the diet, symptoms of scurvy appeared
in the prisoners' bodies.
Doctors often say that you should take vitamin C daily
to avoid scurvy and many other health problems. But there are some mistakes
among us about taking this very important vitamin C.
Does sucking vitamin C tablets during fever, cold, and
cough heal faster? Again, many people suck vitamin C every day after surgery -
hoping to dry wounds quickly. Are vitamin C pills really effective in
increasing immunity or healing wounds?
Doctor says ---
Vitamin C is ascorbic acid, it plays an important role
in various metabolic processes in our body. Its deficiency can delay the
healing of any disease, wound or ulcer. Vitamin C is not stored in the body, so
it should be taken a little bit every day.
The daily requirement is about 65 to 90 milligrams.
The maximum dose of taking it is 2000 milligrams.
Now
let's see, what are the benefits or disadvantages of taking supplements or
tablets -
Medical experts say -
a. Most
vitamin C tablets or pills contain 400 to 500 milligrams of vitamin C. That
means there is a risk of excess if you take four or five a day.
b. A
medium-sized guava contains 126 milligrams of vitamin C, which is enough to
meet the daily needs of an adult. One cup of mustard greens contains about 120
milligrams. You will get more than 50 milligrams by boiling half a cup of
broccoli. One medium-sized lemon contains about 80 milligrams, and one orange
contains 70 milligrams. You will get 85 milligrams by eating one cup of raw
papaya.
c. Taking
too many vitamin C tablets outside of meals can cause problems. Consuming
excess ascorbic acid can cause nausea, vomiting, diarrhea, stomach pain,
headache, etc. Digestion can be disturbed. Vitamin C breaks down in the blood
and turns into oxalate, which, if taken in excess, can form kidney stones and
be harmful to kidney patients. 1000 milligrams means that if you take two
tablets daily, one in every 300 people is at risk of developing kidney stones.
d. There
is no evidence in studies that taking extra vitamin C supplements cures colds
faster or prevents flu.
e. In
general, the amount of vitamin C in our daily diet is sufficient. There is no
need to take supplements from outside if we regularly eat raw fruit and
vegetable salads. All citrus fruits are excellent sources of vitamin C.
Vitamin
D:
Endocrinologists say - Vitamin D deficiency, an
important dietary component, can cause many health problems.
People suffering from osteoporosis, diabetes, heart
disease, stroke, reproductive problems, polycystic ovary syndrome, and obesity
may have vitamin D deficiency.
People in cold countries are at higher risk of vitamin
D deficiency. And in temperate regions like Bangladesh, vitamin D deficiency is
mainly due to ignorance, we can easily compensate for vitamin D deficiency from
sunlight if we want.
According to expert advice -
80 percent of the body's total vitamin D requirement
comes from sunlight. We can get less than 20 percent from food ingredients,
such as - tench, catfish, salmon fish, milk and eggs. Basically, to get vitamin
D in an easy way, you have to depend on sunlight.
How long you need to sunbathe depends on where you are
in the world. There is no research on this in Bangladesh. However, compared to
research in other countries, it can be assumed that it may be necessary to
sunbathe regularly for about 30 minutes every day.
At this time, at least 18 percent of the body should
be exposed to the sun. The time around noon, meaning from 10 am to 3 pm, may be
suitable for going to the sun. And the summer time of the year - that is, the
months of April-September is the best time to get vitamin D from the sun.
When the sun is at its highest point near noon, the
sun's ultraviolet rays are most suitable for producing vitamin D. On the other
hand, if the sun is tilted in the east-west sky, the ultraviolet rays it
contains cannot produce enough vitamin D.
On less humid and foggy days in winter or in cold
countries, the ultraviolet rays that are present in sunlight most of the time
can increase the risk of skin cancer.
Skin color affects the production of vitamin D from
sunlight. The darker the skin color (if the skin has more melanin), the more it
blocks the penetration of ultraviolet rays from sunlight. That is, the darker
the skin color, the longer it needs to be in the sun to get vitamin D.
Nutritionists say -- Vitamin D helps the body absorb
calcium, phosphorus and other minerals.
There are two types of vitamin D. Vitamin D-2 i.e. ergocalciferol is available from some foods. And vitamin D-3 i.e. cholecalciferol is
produced in our body under the influence of sunlight.
Why
Deficiency Occurs --
We need 10 to 20 micrograms or 400 to 600 units of
vitamin D daily. Deficiency occurs when the skin is not exposed to enough
sunlight, the use of sunscreen all the time, or staying indoors or covering up
most of the time, malnutrition, digestive problems, and not having enough
vitamin D in the diet. Vitamin D deficiency can also occur when we are deprived
of the benefits of sunlight due to air pollution.
Regarding the problem, the doctor said --
Vitamin D plays an important role in our overall
metabolism. It is linked to various metabolic problems. Such as type 2
diabetes, high blood pressure, Alzheimer's, etc.
Lack of vitamin D can cause rickets in children and
osteoporosis in adults. Rickets causes the arms and legs to become curved, the
ankles to bend, and the ribs to swell.
The pelvis of girls does not develop. Osteoporosis can
also occur. Apart from this, lack of this vitamin can cause fatigue, fatigue,
hair loss, pale skin, bone and muscle pain, and body aches, etc.
These are very difficult health problems, so
prevention is better than cure – to lead a healthy life.
Which
foods contain D --
One egg yolk contains 43.5 units of vitamin D. If you
do not have high blood pressure or high cholesterol, you should eat one egg
every day.
Beef liver contains vitamin D, but it should be
consumed in controlled amounts. Vitamin D is found in fatty fish such as pangasius,
salmon, tuna, sardines, mackerel, etc. 100 grams of tuna provides 50 percent of
the daily requirement of vitamin D.
Mushrooms grown in sunlight also contain this vitamin.
Vitamin D-rich orange juice is available in the market. Include cheese in your
diet. Vitamin D is also found in milk. Apart from this, non-dairy yogurt,
calcium fortified soy milk contain vitamin D.
If the level of vitamin D in the blood is low, vitamin
D capsules can be taken in a specific dose and for a specific period as per the
doctor's advice. Allow the body to be exposed to sunlight for 25 to 40 minutes
every day.
