Learn about Vitamin C

Vitamin C is an essential vitamin for the human body. It participates in the metabolism of nutrients, reduction reactions, and can enhance the body's immunity. People need to consume a large amount of vitamin C when suffering from a cold or fatigue, and while recovering from illnesses or injuries.

 

Unlike other animals, humans cannot synthesize vitamin C by themselves, but can only obtain it through food. Fresh fruits and vegetables are the main sources of vitamin C: prickly pears, fresh jujube, kiwi fruit, citrus, tomatoes, strawberries, and green leafy vegetables, among others, are all good choices.

 

Vitamin C is easily oxidized

 

Vitamin C is water-soluble and can be lost during washing and soaking. It is easily oxidized and cannot be stored for a long time. It is also not resistant to high temperatures, and heating vegetables at excessively high temperature or for a long time can result in loss of vitamin C. 

 

Therefore, it is recommended to eat raw vegetables and fruits rich in vitamin C, or to use cooking methods such as blanching, cold mixing and frying for minimal loss of vitamin C.

 

Does everyone need to take vitamin C supplements?

 

Generally, people can obtain sufficient vitamin C through dietary intake. However, those who do not maintain a balanced diet or consume foods rich in vitamin C  may require supplements.

 

Vitamin C supplements are needed for people who, for a specific period, demand more vitamin C and whose absorption and utilization rate of vitamin C is low. For example, women during pregnancy and lactation, children during growth and development, and patients during recovery should take appropriate amounts of vitamin C supplements. The elderly whose gastrointestinal functions have decreased should also take appropriate amounts of vitamin C supplements.

 

Do not take excessive vitamin C supplements

 

According to the Reference Intake of Dietary Nutrients for Chinese Residents, the recommended daily intake of vitamin C for adults is 100 mg. If you decide to take vitamin C supplements, you need to pay attention to the content of vitamin C in each tablet, and not take excessive supplements.

 

Various vitamins, trace elements, and mineral supplements are only supplementary and cannot replace daily diet. Choosing to eat fresh fruits and vegetables rich in vitamin C is the best way to stay healthy.