Vitamin C is often mentioned in our daily life as an important nutrient element. It can be said that if people do not have it, they will cause a decline in immunity and even fail to survive. Vitamin C, also known as Vitamin C and L-ascorbic acid, is an acidic polyhydroxy compound containing 6 carbon atoms. Vitamin C is easily soluble in water but insoluble in fatty solvents, so it is also a kind of water-soluble vitamin .
So what are the effects of vitamin C?
1. Promote collagen synthesis.
2. It is an antioxidant that can fight free radicals of and prevent tissue damage from causing diseases.
3. It can protect the brain and central nervous system system from stress.
4. It can activate immune cells, promote antibody formation, and fight bacteria and viruses.
5. Promote the absorption of iron, which can reduce the non-absorbable trivalent iron to absorbable divalent iron.
6. Prevent the occurrence of cancer.
Once lack of vitamin C, it may cause scurvy and collagen synthesis disorder, leading to osteoporosis. It can be said that vitamin C plays a very important role in our physical activity and life continuity. This is also in line with the meaning of its name-the essential element of life.
How much vitamin C should I take every day?
According to Chinese Nutrition Society "Chinese Resident Dietary Guidelines (2016)" recommended daily dietary reference intake (RNI) of vitamin C, 40mg/d～90mg/d from 1 to 11 years old,It is 100 mg/d for 14 years and older and the first trimester, 115 mg/d for the second and third trimesters, and 150 mg/d for lactating mothers.
What can I eat to get more vitamin C?
Vitamin C is mainly derived from fresh vegetables and fruits, so children who do not like to eat vegetables and fruits are more commonly deficient in vitamin C. It is recommended to eat 200-350g of fruits every day, especially fruits rich in vitamin C; 300-500g of vegetables every day, especially those rich in vitamin C. The content of vitamin C in common foods is shown in the table below.
I recommend here two high-vitamin C juices, which can improve resistance and are especially suitable for people who have colds, fever, cough, rhinitis, pharyngitis, , etc.
The first paragraph: winter jujube 2 (with pitting), half guava (with seeding), 1 orange (with seeding), sea buckthorn oil 10～20g, add appropriate amount of water or milk , Stir it in a wall breaker or blender to make juice for drinking.
The second paragraph: black currant 20 pieces, 1 kiwi fruit, 10-20 grams of sea buckthorn oil, add appropriate amount of water or milk, and mix in a wall breaker or blender to make a juice for drinking.
This article is from the "Science Healthy People" project
Source of the article: Beijing Nutritionist Association
The picture of the article is from the Internet
Typesetting: 韬韬
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