Vitamin cho năm 2019

Vitamin nào nên bổ sung và vitamin nào không? Multivitamin tưởng tốt hóa ra không tốt. Vitamin C tưởng sẽ giúp cải thiện cảm cúm, hóa ra không phải, mà là kẽm (zinc) mới giúp cải thiện cảm cúm.

Hai vitamin nên bổ sung: Vitamin D và kẽm (zinc). Những thứ khác bạn nên hấp thụ thông qua thực phẩm tốt ví dụ thực phẩm chống lão hóa giúp trẻ lâu.

Kẽm (hình minh họa không phải quảng cáo)

Dưới đây là bài tổng kết từ Business Insider:
Most vitamins are useless, but here are the ones you should take

Multivitamins: Skip them — you get everything you need with a balanced diet.
Vitamin D: Take it — It helps keep your bones strong and it's hard to get from food.
Antioxidants: Skip them — an excess of these has been linked to an increased risk of certain cancers, and you can eat berries instead.
Vitamin C: Skip it — it probably won't help you get over your cold, and you can eat citrus fruits instead.
Vitamin B3: Skip it and eat salmon, tuna, or beets instead.
Probiotics: Skip them — the science isn't yet advanced enough to prove they have a significant benefit, and you can eat yogurt instead.
Zinc: Take it — it's one of the only ingredients linked to shortening a cold.
Vitamin E: Skip it — an excess has been linked to an increased risk of certain cancers, and you can eat spinach instead.
Folic acid: Take it if you're pregnant or if you might want to get pregnant.

Most dietary supplements are useless, but here are the ones you should take

Protein powder: Skip it and eat beans, tofu, nuts, fish, or meat instead.
Homeopathic remedies: Skip them — they don't work.
Workout boosters like Jack3d or OxyElite Pro: Skip them — they've been linked to illness and at least one death.
Zinc: Take it — it's one of the only ingredients linked to shortening a cold.
Creatine: Skip it and eat meat instead.
Weight-loss pills like Hydroxycut: Skip them — their claims are dubious.
Antioxidants: Skip them — an excess of these has been linked to an increased risk of certain cancers, and you can eat berries instead.
Folic acid: Take it if you're pregnant or if you might want to get pregnant.
Green coffee extract: Skip it — the single study backing it was pulled.
Green tea extract: Try it — it's been linked with some health benefits and is generally considered safe.
Ginseng: Skip it — while some research finds that it can help curb fatigue, scientists say more is needed to prove that it's safe.
Fish oil pills: Skip them — you can eat salmon instead.
Ginkgo biloba: Skip it — the studies don't prove it helps.

Một số lợi ích của kẽm

4 Reasons Why Every Man Should Supplement Zinc

5 Big Benefits Of Taking A Zinc Supplement
Increase Strength & Performance In The Gym
Boost Your Testosterone Levels & Help Your Hormones
Improve Your Immune System Health
Increase Insulin Sensitivity
Feel More Energetic & Alive While Decreasing Feelings Of Depression

Vitamin D (tạo ra từ ánh nắng mặt trời) và kẽm có tác dụng giảm trầm cảm, bên cạnh đó là chuối nữa (trong chuối có chứa chất triptophan, một chất protein mà cơ thể chuyển thành serotonin, được coi như chất làm thư giãn, cải hóa tình trạng bị kích động của con bệnh, khiến cảm thấy hưng phấn hơn) nhưng chuối là trái cây không phải là supplement và bạn nên ăn chuối hàng ngày. Bên cạnh đó, bổ sung vitamin D và kẽm là được.
Mark