Cannot exceed 1.
Under normal circumstances, it is enough for an adult to supplement vitamin C300 ~ 500ml every day. After years of clinical observation and animal experiments, experts at home and abroad have come to the conclusion that long-term overdose of vitamin C can not only make people "immune to various poisons", but also lead to a series of adverse reactions. These adverse reactions are manifested in-
● Make the body dependent-take vitamin C in large doses for a long time, and the human body will gradually adapt to high doses of vitamin C. Once it is stopped, symptoms of vitamin C deficiency may occur, ranging from gingival bleeding to subcutaneous bleeding in the morning, and even spots may appear in severe cases.
● Susceptibility to bone diseases-Children who take large doses of vitamin C during their growing period are prone to bone diseases in the future. Because large doses of vitamin C will destroy the formation of osteoblasts.
● Causing stones —— Take vitamin C4 more than once a day. After 1 week, urinary calcium oxalate stones and kidney calculi may occur, which may lead to hematuria and renal colic in severe cases. A sharp increase in uric acid may easily induce gout.
● Causing abdominal pain and diarrhea-When taking more than 3 grams of vitamin C every day, it will lead to increased intestinal peristalsis, causing abdominal cramps and diarrhea.
● Destroy the absorption of other vitamins-At the same time, taking food containing vitamin B 12 can destroy a considerable amount of vitamin B 12, while the lack of vitamin B 12 is easy to make people suffer from anemia.
What is vitamin c?
Vitamin C is a water-soluble vitamin, also called ascorbic acid, because it can prevent and treat scurvy. It is an effective antioxidant. Most animals can synthesize themselves, but humans, apes, guinea pigs, etc. Must be taken from food. Vitamin C is widely found in fresh fruits, green leafy vegetables and meat.
2 can't "once and for all"
Vitamin C is a water-soluble vitamin, which is usually kept in the human body for 2-3 hours and then excreted. Therefore, in order to save trouble, it is unscientific to supplement vitamin C once a day, and it should be taken in small amounts several times, with the highest absorption rate after meals.
You can't just rely on vegetables and fruits.
Although vitamin C in natural food is the most beneficial and safe for human body to absorb, its instability makes it easy to lose. After most fresh vegetables are picked and stored for 1 week, the content of vitamin C will drop by 50%, while that of apples will drop by 80%. The process of washing and soaking will also lead to the loss of vitamin C in fruits and vegetables, and vitamin C is easily oxidized and decomposed during processing and cooking. So we seem to eat a lot of fruits and vegetables, but the content of vitamin C really absorbed is greatly reduced. Of course, if an adult eats about a catty of fresh vegetables and two medium-sized fruits every day, he can meet the body's demand for vitamin C.
Don't pour out the vegetable soup.
When cooking, cook with the fastest speed to shorten the heating time; Besides, don't pour out the soup when cooking. 50% ~ 90% of vitamin C in vegetables such as spinach and cauliflower is dissolved in soup. Don't miss the soup with concentrated vitamin C essence.
5 can't simply supplement vitamin C.
Want beauty? The effect of vitamin C supplementation alone is not ideal. If other vitamins, especially vitamin E and vitamin A, can be supplemented at the same time, the cosmetic effect will be more remarkable.
Potatoes and sweet potatoes are good foods to supplement vitamin C.
According to the book Eat Healthy written by Japanese nutritionist Takazo Nishiyama, the content of vitamin C in sweet potato is 30mg/ 100g, potato is 23, orange is 35 and spinach is 65. If you reheat the spinach, it will remain 75% after 5 minutes of cooking. However, 87% of potatoes were boiled for 40 minutes with skin, and 83% were peeled; After steaming for 40 minutes, 9 1% remained. This is because the protective effect of starch reduces the loss of vitamin C. Therefore, if you want to supplement vitamin C in the future, don't forget potatoes and sweet potatoes.
The efficacy of vitamin c
A large number of research results show that vitamin C has very important physiological functions, as follows:
Promote the biosynthesis of collagen. Collagen is an important substance for the development and repair of human tissues and cells, gums, blood vessels, bones and teeth.
Longevity Vitamin C can promote the metabolism of tyrosine and tryptophan in amino acids and prolong the life of the body.
Enhance physical fitness. Vitamin C can improve the absorption and utilization of iron, calcium and folic acid, and enhance the body's anti-stress ability and immunity to the external environment.
Prevention of cardiovascular diseases. Vitamin C can improve the metabolic function of fats and lipids, especially cholesterol, and prevent cardiovascular diseases.
Be careful when vitamin C supplementation is unstable.
Q says vitamin C is unstable, but how can we judge whether they have deteriorated in daily life?
A dimension c is most afraid of sunshine and air. You will see white vitamin C tablets, which won't last long in the sun.
It will suddenly turn yellow, indicating that vitamin C has deteriorated and can no longer be taken.
Q: If you want to keep some vitamin C at home, how can you keep it to prevent it from going bad?
A under normal circumstances, vitamin c should not be kept at home for a long time. Unpackaged vitamin C should be stored in a brown glass bottle in a dry place, and the bottle cap should be tightened after each use. In addition, the degradation rate of vitamin C in the air is much faster than that in the refrigerator, so it is best to store the vial containing vitamin C in the refrigerator.
Q since vitamin c is a water-soluble vitamin, will it last longer if it is dissolved in water?
In fact, vitamin C is very sensitive, even if it is dissolved in water, it is easily oxidized, and its effectiveness is maintained for a short time. Therefore, when choosing vitamin C injection, it should be injected immediately after dissolution.
Q generally speaking, who should pay more attention to vitamin c supplementation?
If you are under great pressure, you often work overtime. Eat less fruits and vegetables every day, exercise little, or catch a cold often, which shows that your immunity is relatively low, so you can supplement vitamin C appropriately. Nowadays, some common bad living habits in society make people have some of the above situations more or less. It can be said that everyone should pay attention to vitamin C.
In addition, in an air-conditioned room in a closed environment, people are crowded but the air circulation is poor; People who often take air-conditioned buses, subways and frequent business trips by plane, with tens of thousands of commuters and closed carriages, are easily besieged by many invisible bacteria. Also pay attention to vitamin c supplementation.