Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a variety of important physiological functions. It helps maintain the normal function of the immune system, promotes collagen synthesis, and is involved in the absorption and utilization of iron. In addition, vitamin C also has an antioxidant effect, which can scavenge free radicals and reduce the damage of oxidative stress to the body.
In the human body, vitamin C is mainly found in the blood, liver and kidneys, it can be ingested through food, especially fresh fruits and vegetables, the body cannot synthesize vitamin C on its own, so it must be ingested from the outside world.
Vitamin C deficiency can lead to scurvy, a condition that causes bleeding from the skin, gums, and mucous membranes. Long-term vitamin C deficiency may also increase the risk of colds and other infections, as vitamin C helps boost the function of the immune system.
In order to maintain good health, it is recommended to consume enough vitamin C every day. For the average adult, the recommended daily intake is 100 mg. However, for people who smoke or are regularly exposed to pollution, the recommended intake should be increased to 150 mg.
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The mechanism of action of vitamin C is complex, but the basic principle is to exert its function by participating in a variety of biochemical reactions in the body. For example, it promotes collagen synthesis, which maintains healthy skin, bones, and soft tissues. In addition, vitamin C can also promote the absorption and utilization of iron, which can help prevent diseases such as anemia.
In addition to maintaining good health, vitamin C also has a cosmetic effect. It helps to maintain the elasticity and radiance of the skin and reduces the formation of wrinkles. In addition, vitamin C can also promote hair growth and help with hair loss.
01
What will the body gain for people who insist on taking one tablet of vitamin C?
First of all, vitamin C helps to strengthen the immune system and improve the body's resistance to disease. It promotes the production and activity of white blood cells, which better defend against the invasion of viruses and bacteria.
Secondly, vitamin C is also very beneficial for skin and cardiovascular health. It has an antioxidant effect that can scavenge free radicals and reduce oxidative stress, thereby helping to delay skin aging and maintain the skin's elasticity and radiance. At the same time, vitamin C can also lower blood cholesterol levels and reduce the risk of cardiovascular disease.
In addition, vitamin C helps maintain healthy bones and teeth. It is involved in the synthesis of collagen, which maintains the structure of bones and teeth. At the same time, vitamin C can also promote the absorption and utilization of calcium, further protecting bone health.
In addition to the above benefits, vitamin C also helps maintain the body's normal metabolic and physiological functions. It promotes the absorption and utilization of iron and prevents anemia and iron deficiency anemia. At the same time, vitamin C can also promote the absorption of folic acid, reducing the risk of neural tube defects in the fetus.
02
Can I take vitamin C every day?
For most adults, a moderate daily intake of vitamin C is very beneficial. Vitamin C helps to strengthen the immune system, promote iron absorption, maintain skin health, and more. However, consuming too much vitamin C does not mean more benefits for the body.
Conversely, excessive intake of vitamin C may lead to uncomfortable symptoms such as diarrhea, nausea, and may even increase the risk of kidney stones.
Therefore, if you want to consume vitamin C every day, it is best to consult a doctor or dietitian for advice first. They can develop a suitable vitamin C intake plan based on their health status and nutritional needs.
In addition, adequate vitamin C intake can be achieved through diet. Many fruits and vegetables are rich in vitamin C, such as citrus fruits, strawberries, tomatoes, etc.
If you can't get enough vitamin C through your diet, you may also consider taking a vitamin C supplement. However, be sure to follow the advice of your doctor or dietitian and choose a legitimate source to buy certified quality products.
03
If you take too much vitamin C, 4 side effects will occur
First, excessive intake of vitamin C may cause diarrhea. This is due to the fact that vitamin C is very acidic, and excessive intake may disrupt the acid-base balance of the intestines, which can cause diarrhea.
Secondly, excessive intake of vitamin C may also cause stomach upset, such as stomach pain, nausea, and vomiting. This is because vitamin C stimulates stomach acid secretion, which can aggravate the condition for people with conditions such as stomach ulcers.
In addition, excessive intake of vitamin C may also increase the risk of kidney stones. This is because vitamin C is metabolized in the body to form oxalic acid, which is one of the main components of kidney stones.
Finally, excessive intake of vitamin C may also lead to allergic reactions such as itchy skin and rashes. This is due to the fact that vitamin C is a strong reducing agent, and for some people, it may trigger an allergic reaction.
04
To supplement vitamin C safely, remember 3 points
First and foremost, understanding your needs is key. Vitamin C needs vary depending on age and physiological condition. Through a reasonable diet and nutritional supplements, ensure that the intake of the appropriate amount of vitamin C can meet the daily needs of the body, and avoid excessive intake to avoid burdening the body.
Second, choosing the right supplement is crucial. Vitamin C comes from a variety of sources, such as fresh fruits, vegetables, and nutritional supplements.
When choosing a supplement, prioritize natural, additive-free ingredients to ensure that the vitamin C ingestion is pure and easily absorbed. For people who can't get enough vitamin C from their daily diet, choosing high-quality nutritional supplements is also a good choice.
Finally, focusing on product quality is just as important as brand reputation. There are many vitamin C products on the market, and the quality is uneven.
When selecting a product, you should pay attention to its ingredients, production process, certification and other information to ensure that the selected product is safe and reliable. At the same time, choosing a well-known brand can also reduce the purchase risk to a certain extent.