Know more about Vitamin C
Vitamin C is weakly acidic and has a sour taste. It is one of the indispensable daily water-soluble vitamins of the human body, but it cannot be synthesized by the human body and must be ingested from food. Do you know what are the benefits of taking Vitamin C?
Vitamin C has many effects, and I will organize it for everyone in the future. Among the most important are eg antioxidant, anti-inflammatory, anti-viral, antibacterial (improving immunity), assisting in collagen production, etc., and maintaining basic health conditions and fighting diseases Learning related.
You may have heard about Vitamin C’s health assistances and side effects, but you may not have a very clear understanding of it. Today, follow me and spend a little time to take you through Vitamin C!
What are the benefits of taking Vitamin C?
There are many materials on the Internet to discuss the benefits of Vitamin C. Here, my teacher helped you to organize some research and research on the relevant literature of empirical medicine. Regarding the benefits and efficacy of supplementing Vitamin C on the human body:
- Helps “cell antioxidant”
- Can promote “collagen synthesis and strengthening”
- Helps “improve immunity”
- Helps “relieve cold symptoms”
- Helps “the absorption of iron from plant sources”
- Helps “reduce the incidence of cancer”
- Helps “relieve anxiety”
- Helps “relieve high blood pressure”
- Good for “diabetic symptoms”
- Helps “maintain cardiovascular health”
- Helps “human metabolism”
- Helps “improve hyperlipidemia”
Who is suitable to eat Vitamin C? How to eat Vitamin C? What is the daily intake?
As mentioned earlier, Vitamin C is a water-soluble vitamin, so it is not stored in the body and cannot be synthesized by itself. Therefore, it needs to be obtained through daily supplementation.
A sufficient amount of Vitamin C is beneficial to the human body as mentioned above.
In fact, it is recommended that no matter it is an adult, a child, or an elderly, everyone is suitable and recommended to take a sufficient amount.
In addition, if you have smoking habits, patients with high threes, and regular second-hand smokers, due to health conditions, compared with other adults, it is more suitable for supplementation~
In addition, a sufficient amount of Vitamin C supplementation per day for pregnant mothers can also help improve and increase autoimmunity during pregnancy.
If vitamin C is supplemented with healthy foods, it is recommended to eat 30 minutes after any of the three meals.
It will be recommended that vitamin C is sour after meals. If you eat it on an empty stomach before meals, people with sensitive stomachs are more likely to feel uncomfortable.
According to the recommendation, the daily recommended daily intake of Vitamin C for general adults is 100 mg, and the maximum upper limit is 2000 mg.
Excessive or too little intake of Vitamin C will cause harm to the body.
Generally, the effective content of Vitamin C extracted from natural sources is generally 30-150mg, and only the chemically synthesized Vitamin C will be labeled with the content of 500-2000mg.
You can understand the truth by simply inferring:
A lemon contains about 50mg Vitamin C ＋ There will be losses during the process of making and concentrating
If you want to take 500mg or 1000mg of natural extract Vitamin C, and then correspond to the cost of the price, I think everyone can already understand the reason and reason for using chemical compounds.
Are there any side effects of taking too much Vitamin C?
The toxicity of Vitamin C is very low, generally do not think that too much intake will bring too serious side effects, but excessive intake may still occur
e.g. Symptoms such as nausea, vomiting, stomach cramps, fatigue, headache, diarrhea, skin flushing, etc.
> There is another saying that excessive intake of vitamin C can cause kidney stones?
The intake of high-dose vitamin C may increase the excretion of oxalic acid in the urine. People with kidney problems may be more worried about this situation.
The conclusion based on the current medical empirical content is: Vitamin C eaten from the diet basically does not need to worry too much about the problem of stones, but the long-term excessive intake of Vitamin C supplemented from additional nutritional health foods is not recommended to exceed 2000mg per day. It is possible to increase the risk of stones!
5 food recommendations rich in Vitamin C
In addition to supplementing Vitamin C through healthy foods, it is not difficult to obtain Vitamin C from the daily diet.
It is also a very good way to reduce the amount of vitamin C ingested with dietary intake.
It is rich in Vitamin C 5 recommended foods, and it has been organized for you! Eating more of these vegetables will help Vitamin C supplement:
- Ballet 214 mg (red heart content is higher than normal)
- Bitter melon 120 mg
- Kiwifruit 100 mg (golden content higher than green meat)
- Kiwi 100 mg
- Papaya 80 mg
*If you are unable to take into consideration a balanced diet or regular external food considerations, you can also choose the recommended Vitamin C health food to supplement.
Where can I buy the best Vitamin C supplements?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
Share 2 rules to choose high-quality Vitamin C products
1. Natural extraction source is superior to chemical synthesis
Naturally extracted Vitamin C is easy for the human body to absorb, without any burden. Generally, naturally extracted Vitamin C has an effective Vitamin C content of 30-150mg.
Because of the poor absorption rate of chemically synthesized vitamin C, the content will always be more than 500mg. Choose a natural source of extraction (e.g. West Indian Cherry Powder) and use it in your daily diet. In fact, it is enough!
2. Selection of capsules and powders is better than oral lozenges/lozenges
If anyone who reads my teacher’s article often knows, I often say that lozenges actually need to be added with more artificial compounds to make, and lozenges are also the dosage forms with the lowest cost of health food production.
Vitamin C tablets = Vitamin C powder + excipient + adhesive + chemical compound
Vitamin C lozenge = Vitamin C powder + excipient + adhesive + chemical juice ingredient, flavoring agent, sucrose
Therefore, it is more recommended to choose the dosage form mainly in the form of capsules and powder packets.
why? The so-called “Vitamin C chewable tablets, sustained-release tablets, buccal tablets, foaming tablets” contain a lot of chemical excipients. Professional physicians do not recommend eating chemical excipients when supplementing Vitamin C.
Conclusion
Finally, let me review the key points for you, as long as you master the following selection rules of Vitamin C, to ensure that you can choose a safe and healthy Vitamin C product~
Based on the above points, a good “Vitamin C” nutritional product should meet the following conditions:
- “Naturally extracted raw materials” is a better choice (e.g. West Indian Cherry Powder)
- Capsules and powders are better than oral lozenges/lozenges
- It is better if the ingredients are simple without excessive addition (eg magnesium stearate)
- Brands that use patented raw materials are more secure
- Reassuring with SGS inspection (Western medicine, heavy metals)
- 30 capsules are more suitable because Vitamin C is easy to absorb moisture
I hope everyone can find a suitable and reassuring Vitamin C supplement, in addition to beauty and beauty, supplement Vitamin C in an appropriate amount.
I believe you have understood that there are many benefits, you must be healthier together.