Vitamin C is a water-soluble vitamin, which is one of the nutrients necessary to maintain normal physiological functions and health of human beings, and vitamin C has a variety of important physiological functions.
Vitamin C is a powerful antioxidant that can help protect the body's cells from free radical damage and is therefore believed to be beneficial in alleviating aging and preventing chronic diseases.
Vitamin C is essential for the proper functioning of the immune system and can help boost the body's immunity to prevent and treat colds and other infectious diseases.
Vitamin C is also important for collagen production and repair, which is essential for maintaining the health of the body, the elasticity and radiance of the skin, and the growth and repair of bone and tooth tissue.
The body cannot synthesize vitamin C on its own, so it must be consumed through diet or supplements, and the daily recommended intake of vitamin C for adults is 75-90 mg per day, but this value may vary in specific cases.
01
What are the abnormal signs of vitamin C deficiency?
Long-term fatigue and fatigue: Since vitamin C aids in iron absorption in the body, a lack of vitamin C may lead to anemia and fatigue.
Decreased immune system: A lack of vitamin C may lead to a weakened immune system, susceptibility to germs, and an increased probability of colds and flu.
Bleeding gums: Bleeding gums can be an early sign of insufficient vitamin C, which helps keep gum tissue healthy.
Dry, rough and vulnerable skin: Vitamin C is essential for collagen synthesis and helps keep skin elastic and moisturized.
Joint pain and muscle weakness: Vitamin C promotes calcium absorption, which is important for joint and muscle health.
Cardiovascular disease: Vitamin C insufficiency may increase the incidence of cardiovascular disease because vitamin C can help prevent blood vessel damage and blood clots formation.
02
What happens to the body of people who eat a tablet of vitamin C for a long time?
Strengthen the immune system: Vitamin C is beneficial to the production of white blood cells and antibodies, improves the body's resistance, and helps prevent the occurrence of colds, flu, pneumonia and other diseases.
Antioxidant action: Vitamin C is a potent natural antioxidant that helps scavenge free radicals in the body, prevent oxidative damage, and protect cells, tissues and organs from damage.
Promote iron absorption: Vitamin C can enhance the absorption of iron and convert it into soluble iron, which is beneficial to prevent iron deficiency anemia.
Promotes collagen synthesis: Vitamin C is involved in a variety of metabolic processes in the body, the most important of which is to promote collagen synthesis, which helps maintain healthy skin, muscles, bones and blood vessels.
Relieves anxiety and tension: Vitamin C promotes the production and synthesis of neurotransmitters in the brain, improves the body's ability to resist stress, and relieves anxiety and tension.
03
Supplement with vitamin C and remember the 5 points
Try to get enough vitamin C through food: It is best to get enough vitamin C through daily food, such as tomatoes, citrus fruits, strawberries, mangoes, spinach and other vegetables.
Caution in dose: If vitamin C supplementation by oral administration is required, attention must be paid to the dose, and side effects may occur beyond 2000 mg/day.
Avoid taking drugs indiscriminately: If you are taking drugs or supplementing other vitamins, especially copper-containing multivitamins, be sure to strictly follow the doctor's instructions and dosage.
Avoid allergies: Some people may have an allergic reaction to vitamin C and must pay attention to their own factors.
Learn about the different supplements: Oral vitamin C supplementation is the mainstay of supplementation, but it can also be supplemented in other ways, such as skin patches, injections, and nasal sprays.
04
Who needs vitamin C supplementation?
Smokers: Smokers have more oxygen free radicals in their bodies than the average person, which can destroy vitamin C, so additional intake is required.
Pregnant or lactating women: Pregnant or lactating women need adequate additional nutrition to support the growth and development of the fetus or baby, including vitamin C.
People with certain chronic diseases: such as chronic lung disease, diabetes, indigestion, etc.
People who participate in prolonged aerobic exercise: Prolonged exercise increases oxygen radicals in the body, leading to increased consumption of vitamin C.
People who are malnourished: People who are deficient in vitamin C may need supplementation.
05
What foods are high in vitamin C?
Citrus fruits: such as oranges, grapefruit, lemons, etc.
Berries: such as strawberries, raspberries, blueberries, blackberries, etc.
Tropical fruits: such as mango, kiwi, pineapple, papaya, guava, etc.
Vegetables: such as peppers, broccoli, tomatoes, cabbage, cauliflower, green leafy vegetables, etc.
Herbivorous liver: such as beef liver.
Deli meat: such as pork, chicken.
Seafood: such as mussels, crabs, lobsters, etc.