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Excess vitamin D may be harmful to the heart

Excess vitamin D may be harmful to the heart

A study done at Johns Hopkins University School of Medicine states that levels of vitamin D above normal can increase the risk of inflammation In conducting the study, the researchers examined for five years data from a national survey of more than 15,000 adults. They found that people with normal levels of vitamin D had lower risks of inflammation of the heart and blood vessels.

On the other hand, when vitamin D levels were far below or well above normal, the risk of inflammation increased, indicating a higher incidence of heart problems. The researchers said that it is not yet clear why higher levels of vitamin D cause these inflammations and increase heart risk.

The researchers concluded that it is necessary to be aware of the risks associated with the use of vitamin supplements unnecessarily, especially vitamin D. According to the authors, people taking vitamin D supplements need to be sure that this supplementation is necessary, ie they need medical follow-up.

Improve vitamin D intake with five foods

A vitamin D, says nutritionist Débora Almeida da Silva, helps combat hypertension, weight control and prevention of osteoporosis, since it is essential for the maintenance of calcium metabolism and therefore bone development. Nutritionist Astrid Pfeiffer also recalls that she plays an important role in the proper functioning of the thyroid and in the secretion of insulin from the pancreas. "In the immune system, it is responsible for enhancing the functionality of Natural Killer (NK) cells responsible for destroying immune system invaders," adds nutritionist Adriana Fanaro Oliveira.

The main source of this vitamin is sunlight, which stimulates the production of the vitamin by our skin. Nutritionist Priscilla Baracat teaches that 10 to 15 minutes of contact with sunlight, two to three times a week, avoiding exposure between 10am and 4pm, are enough. Obtaining sunshine is preferable because, as Adriana explains, foods that contain considerable amounts of vitamin D are also high in fat and therefore caution should be taken with consumption.

Daily recommendation - provided by the US Dietary Reference Intake (DRI) - varies by age and sex:

Men ages 13 to 50: 5 to 10 mcg / day

Men 51 to 70: 15 mcg / day

Women aged 13-50 years: 5 mcg / day

Women aged 51-70 years: 10 mcg / day

Check out below some foods that have vitamin D, according to the

USDA National Nutrient Database for Standard Reference , and some consumer advice: Sardine and canned tuna

Practice, sardines and canned tuna are one of the main sources of vitamin D from the diet, mcg and 6.7 mcg per 100g, respectively. To take advantage of these benefits in a tasty way, nutritionist Ana Flor Picolo suggests using them in the preparation of pies, salads, farofas and sandwiches.

Ox liver

Although this part of the ox is not appreciated by some, it is a source of vitamin D, presenting 0.8 mcg to each steak of approximately 68g. Nutritionist Ana Flor Picolo advises that the steak is eaten grilled or cooked, since fried will add more fats.

Eggs

This food is rich in vitamin D, with 1.1 mcg for each large unit. To make the most of nutrients, nutritionist Ana Flor Picolo recommends the consumption of the fresh egg - the famous hick egg - because the chicken that produces this egg does not ingest hormones, keeping the nutrients of its eggs. But without frying: prefer scrambled or boiled eggs.

Butter

Buttercup's best friend, butter is one of the options to improve your daily vitamin D intake. 100g of butter has 1.5 mcg. But attention: the dear bread on the plate is not the healthiest preparation, since when heated, the fats become saturated. The heating process also compromises the vitamins. Therefore, prefer to consume it fresh, next to a whole grain bread, since the fibers improve the absorption of nutrients.

Yogurt

Besides being a delight, yogurt gives that force in daily vitamin D intake - the skimmed version has 0.1 mcg per 100g. Nutritionist Ana Flor Picolo remembers that it goes very well with fruits, in salad dressings or in vitamins with whole grains (like sesame and oats). The preparation of cakes and pies with yogurt, he warns, should be avoided, since the caloric value of the cake is greater than that of other preparations, as already mentioned.


Fruit diet: how to do it, menu and recommendations

Fruit diet: how to do it, menu and recommendations

There are several ways to achieve fruit diet. The most common method is to go for three days only with fruits and one serving of protein per day. This is the diet that was proposed by an American nutritionist named Jay Robb. These are three days of diet where you can eat at most 1000 kcal per day and only about 120 grams of lean protein on the first day.

(Food)

See the main challenges of weight loss in the 30s

See the main challenges of weight loss in the 30s

Did not listen to the irritating phrase, when perceiving a greater difficulty to lose weight after the 30 years of age: "It is thus, from now on the metabolism is slowed down, it is accustomed ...". It is true that all of us, men and women, will progressively grow older with each passing year of our lives, but I want to explain a little better what happens to our metabolism, that is, what changes occur and how to reduce the impact of these First it is important to understand the meaning of the word metabolism, according to the dictionaries: "Set of transformations through which the assimilation and de-assimilation of substances necessary for the production of energy in living beings ".

(Food)