Vitamin C, also known as "anti-abortion blood acid", is an essential nutrient for the human body. It has a sour taste and plays the functions of removing free radicals, antioxidant, anti-inflammatory, anti-viral, improving immunity, and aiding the production of gelatin proteins in the body, which is closely related to the basic conditions for maintaining health.
Chen Shengting, a nutritionist at Kangning Hospital, said that almost all natural fruits and vegetables contain vitamin C, especially citrus fruits, which are even richer in content. Since we can get vitamin C in food, do we still need additional supplements for vitamin C? Chen Fanting said that the Ministry of Welfare recommends that the general amount of vitamin C in adults is 100 mg, but that is only the most basic condition for maintaining health. When we encounter pressure, lack of sleep, intense mood, smoking and drinking habits, regular eating, poor living environment, cold allergy, etc., the vitamin C in our body will be consumed quickly. If there is no additional supplement, it is easy to feel tired or delay the recovery time of the disease.
Suitable for ethnic groups
1. Foreign foodies: people who cannot eat normally, fail to eat natural fruits and vegetables, and lack balanced nutrition.
2. People with smoking habits: A cigarette can destroy 25 mg of vitamin C. The American Medical Association recommends that smokers should supplement 35 mg of vitamin C every day.
3. High pressure: When people are in a tight position, they secrete kidney epinephrine to fight pressure, and the secretion of kidney epinephrine consumes vitamin C. When you feel stressed and emotionally excited, vitamin C should be supplemented additionally.
4. People who stay up late: Staying up late will cause the body to produce many free radicals, causing the cells to oxidize.
5. People who are in a cold and inflamed state: When the body is in a inflammation, they consume a lot of vitamin C in their body. In addition, vitamin C can not only promote the combat capability of white blood cells, but also accelerate the body's fire and shorten the time for recovery.
How to eat it?
1. Vitamin C is a water-soluble nutrient, and the absorption is better when replenished on an empty stomach; but people with sensitive kidney and stomach recommend replenishing one hour after eating, which may help the absorption of iron ions in the diet.
2. Replenish in small amounts and multiple times. For example, take it once in the morning, noon and evening, and each time can be 300 to 500 mg. This can help maintain the vitamin C concentration in the blood, maintain vitality and resist pressure.
3. Some studies show that too much vitamin C may increase the risk of stone, although medical research still does not determine the correlation between vitamin C and stone. However, it is recommended that people with a history of stone should drink a lot of water when supplementing vitamin C.
How much should I replenish on a daily basis?
Chen Shengting said that a study found that when additional supplements of 400 to 500 mg of vitamin C in the body, blood vitamin C can reach a concentration close to the concentration. If the dose is increased to 1,000 or even 2,000 mg, the degree of increase in vitamin C in the body will be limited. Therefore, it is recommended that 500 mg of each supplement is a suitable concentration (the upper limit of vitamin C for adults is 2000 mg daily).