Vitamin C deficiency, beware of these three symptoms! Excessive intake of vitamin C also has three major hazards

When it comes to essential vitamins for the human body, what is the first thing that comes to mind? Vitamin C must be among the top three in your mind! We all know that vitamin C is good for the human body, and we also know that many fruits are rich in vitamin C, but why does the human body need it? How can we supplement it to achieve the best absorption effect? Let me make it clear to you once today!

Vitamin C, also known as L-ascorbic acid, is an antioxidant because it protects the body from the threat of oxidants. If the body does not have enough of it, scurvy will occur. According to Wikipedia, in the BC era, citrus was the first fruit rich in vitamin C that could be carried on board ships. At the time, there was also some information pointing out that if the crew did not consume fresh fruits and vegetables for a long time, they would be in danger of developing scurvy.

When there is a lack of vitamin C, the human body will experience symptoms such as fatigue, muscle weakness, swollen and painful skin, bleeding gums, and bad breath. If it worsens seriously, it will become scurvy. This shows that vitamin C has an impact on all major organs.

Vitamin C is most naturally obtained from fruits and vegetables

Fresh vegetables and fruits are rich sources of vitamin C, but water-soluble vitamins are easily oxidized. For example, the surface of cut fruit will turn yellow and gradually brown after being left for a while; or vegetables will turn black when they are overcooked. These are all the result of vitamin C oxidation. Therefore, eating raw vegetables and fruits is the way to get the most vitamin C.

Do you have these troubles too? Now is the right time to supplement vitamin C

1. Feeling like you are catching a cold:

An itchy throat, clear runny nose or mild cough are all signs of a cold. If you take timely precautions at this time, you can effectively prevent a real cold! Nutritionist Chen Bojun recommends the following hot drinks as tips for preventing colds~

An itchy throat, clear runny nose or mild cough are all signs of a cold. If you take timely precautions at this time, you can effectively prevent a real cold!

Ingredients: 250 ml sports drink, 250 ml hot water, half an apple, 10 ml grapefruit juice + 3 slices of ginger.

Method: Cut the apple into small pieces and mix all the ingredients together and soak for about 5 minutes before drinking.

2. Want to lose weight:

The catechin component in tea has excellent antioxidant power, which can help eliminate free radicals in the body and prevent tumors. In recent years, foreign studies have found that catechins can accelerate metabolism. Drinking green tea to supplement catechins before exercise can help consume 17% more body fat. In addition, drinking it with foods rich in vitamin C, such as orange juice, can not only enhance the taste, but also promote the absorption of catechins. Studies have shown that the human body’s absorption efficiency can be increased by up to 13 times when catechins are combined with vitamin C!

3. Anemia and weakness:

People with iron deficiency anemia are prone to symptoms such as fatigue, dizziness, pale complexion, cold hands and feet due to insufficient oxygen in the blood. They may even become emotionally unstable and prone to rage. In the long run, this can affect the memory of adults and the concentration and learning ability of children.

In addition to consuming more red meat and dark green vegetables, it is recommended to supplement iron with vitamin C and acidic substances such as citric acid and malic acid; vitamin C can reduce trivalent iron to divalent iron and promote the absorption of plant iron (non-heme iron). Just 75 mg of vitamin C can increase the iron absorption rate by 3 to 4 times.

Want some vitamin C? Just find them.

When you think of vitamin C, don’t think that it can only be found in sour fruits such as lemons. In fact, the real Queen of Vitamin C is common fruits in Taiwan, such as the sugar apple that is abundant in the east, longan that is common in summer, and sanji! Vegetables such as broccoli and bell peppers are also rich in vitamin C.

Vegetables such as broccoli and bell peppers are also rich in vitamin C.

【Top 3 vegetables】

Mung bean sprouts: Vitamin C content: 183.6 mg/100 g

Bell pepper: Vitamin C content: 94.0 mg/100 g

Cauliflower: Vitamin C content: 73.0 mg/100 g

【Top 3 Fruits】

Custard Apple: Vitamin C content: 99.0mg/100g

Sanji: Vitamin C content: 92.0mg/100g

Longan: Vitamin C content: 88.0mg/100g

3 major hazards of excessive intake of vitamin C

1. Increase the risk of stones: Vitamin C will produce oxalic acid after metabolism. If you do not drink enough water and take in excessive amounts (4000 mg) of vitamin C, the excessive oxalic acid will combine with calcium in the body and easily form stones.

2. Diarrhea: Vitamin C is an acidic substance, which may irritate the gastrointestinal mucosa and cause diarrhea. If people with gastritis or ulcers take too much vitamin C, their symptoms may become worse.

3. Withdrawal symptoms: Long-term use of high doses of vitamin C will change the body's regulatory mechanism and accelerate the metabolism of vitamin C. Once the dose is suddenly reduced, for example, from 2000 mg to 1000 mg, although it still exceeds the daily recommended intake of the Ministry of Health and Welfare, the body cannot adapt to the concentration difference for a while, which may cause withdrawal reactions and the early symptoms of vitamin C deficiency scurvy, such as swollen and bleeding gums, loose teeth, etc. It is recommended to gradually reduce the dosage in a decreasing manner to alleviate the withdrawal symptoms.