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Recently, because of the epidemic in Shanghai, friends across the country seem to be anxious: what line can't eat fresh fruits and vegetables for such a long time? I heard that the lack of vitamin C will affect the mood, the epidemic control is enough to make people anxious, and then can not eat fruits and vegetables is not worse?
To answer these questions, we must first start with why we usually eat fruit
1
Why should we eat fruit?
We eat fruit, and it's important to get vitamin C and, of course, dietary fiber.
Vitamin C helps us stabilize mood, antioxidants, skin care and anti-aging.
Dietary fiber can promote happiness.
Vitamin C helps stabilize mood
A healthy brain is the foundation of emotional stability.
But the brain is an organ with intense oxidative activity that produces a lot of free radicals, and vitamin C is a potent antioxidant that helps the body scavenge free radicals and reduce damage. [1]
Vitamin C is also involved in the synthesis of serotonin, an important neurotransmitter, an important neurotransmitter, with abnormally reduced serotonin concentrations in the nerve intercellular spaces and is currently thought to be the basis for depression. [2]
Therefore, an adequate supply of vitamin C helps to stabilize mood and relieve depression mechanically.
Skincare anti-aging
In addition, for skin photoaging, pigmentation, wrinkles, dry skin, etc., vitamin C can also play a role in some specific mechanisms. [3]
Dietary fiber promotes well-being
A 2001 study found that people who regularly eat vegetables and fruits have a higher sense of happiness. This may be related to the mechanism of the brain-bowel axis. [4]
Eat fruits and vegetables, the dietary fiber in it is also a prebiotic, which is a good nutrient for probiotics in the intestine, helping the body to regulate health and make you have a better mood.
So eat more fruits and vegetables
The most important way to get vitamin C and prebiotics is to eat plant foods such as fruits and vegetables, and the balanced dietary pagoda recommended by the Chinese Nutrition Society is also based on plant foods, and it is recommended that everyone eat enough of each food to get sufficient nutrition.
Since fruit, or vitamin C, has such a big impact on physical and mental health, what will happen to those friends in Shanghai who are in short supply of food, or if they encounter extreme situations and cannot eat fruits and vegetables for a while?
2
What happens if I can't eat fruits and vegetables for a short period of time?
For example, due to the closure of the epidemic in Shanghai, there is a temporary food shortage in some areas, and fruits and vegetables may not be enough to eat in a short period of time, but basically they will not get sick because of the serious lack of vitamin C. (Poor life feelings, low mood, etc. due to the impact of quality of life are another matter.) ）
Generally not severely lacking
Only after a severe lack of vitamin C intake for several consecutive weeks will the vitamin C in the body be depleted, and severe scurvy like that of past navigators will occur, and there will generally be no serious deficiency. [5,6]
But vitamin C is a water-soluble vitamin after all, it will continue to lose, and when the vitamin C in your blood is reduced to a certain extent, there will be fatigue, drowsiness, mood changes, teeth inflammation and so on. [5,6]
So pay attention to the daily necessities to supplement.
Many women don't usually eat enough
According to the Dietary Nutrient Reference Intake (DRIs) for Chinese Residents, an adult is recommended to consume 100 mg of vitamin C per day.
However, according to the White Paper on Healthy Diet for White-collar Women in China, the average intake of vitamin C is only 76.9 mg, which means that there is still a large part of the distance that has not been realized. [2]
Therefore, it is a reasonable suggestion to remind everyone to eat more vitamin C-rich foods, such as fruits. Mainland dietary guidelines recommend that you eat 200-350 grams of fruit a day.
3
A guide to eating fruit efficiently
Many of the health benefits of vitamin C, dietary fiber, and other nutrients can be achieved by eating more kiwifruit.
Rich in vitamin C
Specifically, the average green kiwi fruit vitamin C can reach 85 mg/100 g, and the yellow flesh of Jiapei Sunshine Golden Fruit vitamin C can reach a staggering 161 mg/100 g [7,8]. Generally a medium-sized kiwi fruit has 100g, eating a day's vitamin C is enough.
Like many women are more likely than men to develop iron deficiency anemia. One way to supplement iron is to consume more, and another way is to increase its absorption rate. Vitamin C, on the other hand, improves the absorption of non-hemoglobin iron (iron of plant origin). Studies have found that eating kiwifruit and iron-fortified breakfast cereals together can improve the nutrient absorption of iron. [9]
Dietary fiber for a sense of well-being
Finally, don't forget the dietary fiber that boosts happiness.
The Chinese Nutrition Society recommends that the daily dietary fiber intake is 25 to 30 grams, but many people's dietary fiber intake is seriously insufficient. Dietary surveys in several cities across the country show that only 17.6% of women have reached the appropriate intake of dietary fiber.
What to do? In addition to eating more whole grains and vegetables, fruits that contain higher dietary fiber are also important, such as kiwifruit dietary fiber content can reach 3 g/100g [7], higher than dragon fruit, apples and the like.
Moreover, it has been found that the dietary fiber in the golden pulp kiwi fruit can not only help the reproduction of probiotics in the intestine, but also be fermented into short-chain fatty acids by the intestinal bacteria, inhibit the intestinal inflammatory response, and strengthen the original immune function of the gastrointestinal tract.
Another role of dietary fiber is to delay the absorption rate of sugar, the following figure is the glycemic index of some common fruits, we generally regard less than 55 as low glycemic index food.
Chart data source: References[10,11]
The glycemic index GI of Jiapei kiwifruit is very low, and foods with low glycemic index are good for maintaining normal blood sugar levels.
Jiapei kiwifruit is not only a "natural vitamin C small gold mine", but also rich in vitamin E, potassium, folic acid, kiwi fruit enzymes and other nutrients, which are helpful for the health of muscles, nerves and cardiovascular system.
2022 Jiapei New Zealand Season Vitality Season ~ Share delicious and nutritious Jiapei Kiwi fruits with family and friends!
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