Although everyone knows vitamin C, they don't necessarily know him. Some people even think that vitamin C is healthy. They eat it every day and think it will help their health. So can vitamin C be eaten often?
Can vitamin c be eaten often?
Vitamin C is indeed an essential nutrient for us, which can maintain the physiological function of cells, promote the synthesis of red blood cells and resist oxidation. Moreover, the human body cannot synthesize vitamin C by itself, so we really need to supplement vitamin C appropriately.
But there is no need to take vitamin C medicine every day. Because the vegetables, fruits and other foods we eat will contain a certain amount of vitamin C, and some foods are very rich in vitamin C, such as kiwi fruit, oranges and fresh dates. Some people may think that I am worried that the amount of vegetables and fruits is too small, so I will add extra vitamin C. Anyway, eating it is not harmful to my health.
In fact, in China's nutritional dietary guidelines, the recommended daily supplement dose of vitamin C is 1000mg, and the maximum recommended daily dose and physical tolerance dose are not more than 1000mg, and the upper limit of children is even lower: the upper limit of daily intake of vitamin C is 400 mg for children aged 0-4 years, 600 mg for children aged 4-7 years and/kloc for children over 7 years.
Often our daily diet can meet the needs of vitamin C. Two kiwis and 200ml of fresh orange juice are enough for 100 mg of vitamin C. You don't need to take extra medicine to supplement at ordinary times. If you are worried less, you can take it appropriately, such as vitamin C 100 mg per tablet to 2 tablets per week. And long-term excessive supplementation will bring certain harm to the body.
Studies have shown that a large amount of vitamin C supplementation will reduce the phagocytosis of white blood cells in the body, leading to decreased immunity. Moreover, after vitamin C enters the human body, it is generally metabolized by the liver to produce oxalic acid. If vitamin C is supplemented too much, oxalic acid in the body may exceed the standard, which is easy to form urinary calcium oxalate stones and kidney calculi. In severe cases, hematuria and renal colic may occur. It will also increase gastric acid, lead to enhanced intestinal peristalsis, and cause abdominal cramps and diarrhea. But it will also lead to the formation of blood clots, but it is not worth the loss.
abstract
Any medicine or food should be "moderate", too much is not enough. No matter how good the medicine is, it will become "poison" if you eat too much, and so will vitamins.