the role of vitamin C, and the suggested daily consumption
Vitamin C is necessary for human health, the recommended daily intake for adults is 75-90 mg per day. This intake depends on age and gender. or lifestyle change. Vitamin C has a number of benefits. Follow the article to learn more
Vitamin C function
Vitamins themselves are hardly a source of energy or an ingredient that the body synthesizes, but they serve to help metabolize carbohydrates, fats, and proteins, combining the decomposed components to produce the substances necessary for the body.
A lack of vitamins can cause a deficiency and are essential nutrients for maintaining good health.
13 types of vitamins are needed as nutrients, including water-soluble vitamins and fat-soluble vitamins.
Water-soluble vitamins include vitamins such as vitamin C.
The vitamin C ingested from the diet is absorbed in the small intestine and transported to the liver, from where it is sent to tissues throughout the body in the blood.
Vitamin C is an essential nutrient for collagen synthesis and is essential for maintaining skin cleanliness.
Other functions include enhancing hormone synthesis, promoting iron absorption, preventing melanin pigmentation, and enhancing immune function.
In addition, vitamin C has an antioxidant effect that removes active oxygen.
Active oxygen has a very strong oxidative power and protects the body from viruses and bacteria, but if it is generated excessively, it can damage healthy cells and blood vessels.
It is said to cause not only symptoms such as rough skin and age spots but also lifestyle-related diseases such as atherosclerosis, diabetes, and dyslipidemia.
Vitamin C has the function of active deoxygenation, and it can be expected to be effective in the Prevention of aging and lifestyle-related diseases.
Vitamin C deficiency can weaken capillaries and cause scurvy that bleeds from the gums and under the skin, anemia, increased skin spots, and wrinkles.
Also, in the case of children, bone growth may be impaired.
Many organisms can produce vitamin C in their bodies, but humans and some animals cannot synthesize vitamin C in their bodies, so it must be taken from the diet.
What is the suggested dosage each day?
Adults are recommended to take 100 mg of vitamin C per day for both men and women.
Even if you take a lot at a time, the portion that is not used is excreted as urine, so there is no upper limit on intake.
It is said that healthy people do not have much to worry about overdose, but if you take an excess at once with dietary supplements, symptoms such as diarrhea and nausea may appear.
Vitamin C is a nutrient that is rarely deficient if you try to eat a balanced diet, but those who do not eat breakfast or who often have a carbohydrate-based menu such as curry, udon noodles, and rice bowls for lunch tend to be nutritionally unbalanced.
An unbalanced diet can cause a deficiency not only of vitamin C but also of many nutrients.
In addition,
people who are stressed or have a smoking habit tend to have a vitamin C deficiency.
This is because vitamin C is required to make hormones to combat stress, and smoking consumes a large amount of This element.
If you are busy with work, household chores, caring for children, etc., your diet tends to be unbalanced, but I want to eat a balanced diet and actively take This element.
What foods are rich in vitamin C
Vitamin C is practically not found in animal products, so it must be obtained from vegetables and fruits.
We will introduce foods rich in vitamin C and the amount of This element contained per 100 g of the edible portion.
Vegetables;
- Red pepper ... 170 mg
- Brussels sprouts... 160 mg
- Broccoli... 140 mg
- Nabana... 130 mg
- Cauliflower... 81 mg
- Green pepper ... 76 mg
- Nigeria... 76 mg
- Watercress... 66 mg
- Cabbage... 41 mg
Potatoes;
- Potatoes... 28 mg
- Potatoes... 25 mg
Fruits;
- Lemon... 100 mg
- Kiwi fruit... 71 mg
- Persimmon... 70 mg
- Strawberries... 62 mg
- The navel is orange... 60 mg
- Craven... 36 mg
- A big... 20 mg
How to take vitamin C efficiently
Eating raw food
Vitamin C is sensitive to heat and light and is easily oxidized. The
Therefore, it is possible to consume nutrients efficiently if they are consumed raw while fresh.
Since the fruit can be eaten as it is, it is also a great source of This element supplements.
In vegetables that can be eaten raw, they are abundant in paprika and arugula.
If you eat it in salads and pickles, you can get This element efficiently.
In addition, This element found in potatoes and sweet potatoes is said to lose less This element is even when heated because it is wrapped in starch.
Eat vegetables and fruits at every meal
Even if you take a lot of vitamin C at a time, it cannot be stored in the body and is excreted with urine.
Therefore, it is recommended to take This element more frequently.
Try to eat foods rich in This element, such as vegetables and fruits at every meal.
Make a dish that can be eaten with gravy
Vitamin C is a water-soluble nutrient, so it is easily dissolved in water.
Therefore, if you prepare a dish that can be eaten with broth, such as soups or stewed dishes, then you can efficiently take in nutrients dissolved in water.
Also, use microwave cooking
Vitamin C dissolves easily in water, so nutrients flow out when boiling.
Steaming or microwave cooking leads to less This element loss than boiling.
These methods are also recommended for boiling under leafy vegetables such as broccoli, cauliflower, cabbage, and Komatsuna.
Eat 350 grams of vegetables a day as a guide.
The target value of vegetables that adults want to eat per day is 350 grams or more.
Raw food is the most effective way to get This element, but the disadvantage is that raw vegetables are dry and difficult to eat.
To eat a lot of vegetables, it is effective to boil, fry, simmer, steam, etc. by heating and cooking to reduce the volume.
To consume 350 grams per day, it is recommended to consume a good balance between hot vegetables and raw vegetables.
a summary
We introduced This element function and nutrition intake points efficiently.
People who eat a carbohydrate-biased diet or eat a lot of instant foods tend not to eat vegetables and fruits.
I want to try to eat vegetables and fruits rich in This element at every meal.
For breakfast, it is convenient to prepare vegetables and fruits that can be eaten as they are, such as cherry tomatoes, strawberries, and bananas.
For lunch, it is recommended to add small bowls and soup so that it does not become a single ingredient like curry or pasta.
If you are familiar with a specific meal-style meal with basic foods, main dishes, and side dishes, you will improve your nutritional balance.
Try to eat a balanced diet by incorporating vegetables and fruits rich in vitamin C at every meal.