Vitamin C is an essential nutritional factor for human body. In order to avoid its deficiency, many people supplement vitamin C in various ways, so why supplement vitamin C?
In the process of human evolution, due to the change of living conditions and natural selection, the human body cannot convert glucose in the blood into vitamin C. However, studies have found that vitamin C can scavenge free radicals produced in the body. Because the human body can't synthesize vitamin C by itself, its ability to scavenge free radicals is obviously weakened compared with other animals.
This will increase the risk of various chronic metabolic diseases, such as stroke, heart disease and cancer. Therefore, for our health, we need to actively supplement vitamin C.
So can vitamin C be eaten for a long time?
This mainly depends on the types of vitamin C. Vitamins include medicinal vitamin C and edible vitamin C. Among them, medicinal vitamin C cannot be taken for a long time, and edible vitamin C can be taken in moderation for a long time.
Medicinal vitamin C is mainly used to treat diseases in clinic, such as preventing and treating septicemia. This vitamin C should be taken in strict accordance with the doctor's advice, and should not be taken in large quantities for a long time, so as not to cause vitamin C poisoning.
Health vitamin C sold in pharmacies belongs to edible vitamins. This kind of vitamin C is only to supplement the vitamin C that the human body needs every day. It can be taken for a long time under the guidance of a doctor to achieve the purpose of strengthening physical fitness.
Generally speaking, in order to protect the body from pathogens and toxins, we need to supplement vitamin C every day. What benefits does vitamin C have to the body?
1, which can enhance immune function.
A study in the Department of Critical Care Medicine, Zhongnan Medical College of Wuhan University found that giving large doses of vitamin C for 7 days in a row can block multiple organ failure caused by novel coronavirus.
In fact, vitamin C is not only effective in COVID-19. It can also enhance the activity of immune cells in the body and enhance the ability of the body to kill bacteria and viruses. In addition, vitamin C can enter the bone marrow, participate in bone marrow hematopoiesis, constantly accelerate the growth of red blood cells, and remove toxins from the blood.
2. Vitamins can protect eyes.
Studies have found that if the human body lacks vitamins for a long time, it will lead to lens opacity, affect vision, and even form cataracts in severe cases. This is because the lens is rich in vitamin C, which plays a certain role in maintaining the transparency of the lens. When vitamin C is deficient, the ability to maintain lens transparency decreases, which will lead to lens opacity.
In addition, vitamin C and vitamin E have synergistic antioxidant effects. When taken at the same time, they can prevent peroxides produced in the body from damaging the lens, thus protecting the eyesight.
3, can participate in the synthesis of collagen.
Many research data show that vitamin C plays an important role in the synthesis of collagen. Collagen exists in human joints, skin, cartilage and intima of blood vessels, and our skin will become rough and lose elasticity because of the reduction of collagen. Therefore, vitamin C supplementation is of positive significance for skin beauty, joint disease relief and atherosclerosis prevention.
4. Participate in the metabolism of various hormones in the body.
Whether the skin is white or not mainly depends on the ability of melanocytes to synthesize melanin, and vitamin C can interrupt the formation of melanin in the body, which has the effect of whitening and removing spots and is widely loved by women. In addition, vitamin C can also participate in the synthesis of dopamine, adrenaline and other hormones, which has a positive effect on maintaining human emotional stability, relieving stress and preventing depression.
5. Participate in the metabolism of nutrients.
Vitamin C can reduce the trivalent iron in our food to bivalent iron, promote the absorption of iron by human body, and prevent the occurrence of iron deficiency anemia.
In addition, vitamin C can promote cholesterol excretion, prevent cholesterol from depositing on the inner wall of arteries, and effectively prevent arteriosclerosis. At the same time, folic acid in the human body can only be absorbed and utilized by the human body under the catalysis of vitamin C. The lack of vitamin C will reduce the level of folic acid in the body and cause megaloblastic anemia.
6, detoxification and anti-cancer
It is found that vitamin C can prevent cancer by blocking the formation of N- nitroso compounds.
In addition, vitamin C can promote the formation of hepatic glycogen, which plays an important role in liver detoxification. Moreover, vitamin C can directly participate in the detoxification process of heavy metals in human body, effectively preventing the toxic effects of harmful heavy metals such as mercury and cadmium on human body.
7. Shorten the course of cold.
Foreign scientists collected a large number of data and analyzed that the average cold duration of adult patients was shortened by 8% after vitamin C was used by cold patients. The average cold time of children is shortened by 18%, which fully shows the role of vitamin C in relieving cold symptoms.
But this study only shows that vitamins can shorten the process time of catching a cold, and taking vitamin C can't cure a cold for the time being. Moreover, human cold is an upper respiratory tract infection caused by pathogens, and vitamin C itself has no effect on treating upper respiratory tract pathogens.
Vitamin C has so many benefits that everyone can supplement it?
Doctor's suggestion: It is essential to supplement vitamin C regularly. Moreover, some people think that supplementing 100mg of vitamin C every day can meet the needs of the body. In fact, 100mg is only a dose to prevent obvious septicemia, but it is far from enough for people who lack vitamin C in the body.
Moreover, for those who lack vitamin C and want to pursue whitening and antioxidation, the daily intake of vitamin C can be increased through drug supplementation.
However, in the process of taking vitamin C, there are also many precautions. For example, because vitamin C is acidic, if you take alkaline drugs at the same time, it will affect the curative effect. Moreover, studies have shown that taking vitamin C together with drugs such as riboflavin and birth control pills will affect the curative effect of each other.
It is reported that vitamin C supplementation may lead to nausea, vomiting, diarrhea and other problems, and in severe cases, gastric ulcer may occur. Therefore, when taking vitamin C supplements, if you have these symptoms, you should stop using them immediately.
At the same time, it is worth noting that many women often take a lot of vitamin C because of its whitening effect and collagen synthesis.
However, according to research, taking a large amount of vitamin C may lead to infertility and affect women's fertility. Moreover, if pregnant women take vitamin C for a long time during pregnancy, the fetus will suffer from malnutrition or other physical problems at birth.
In addition, taking a large amount of vitamin C for a long time can easily reduce the body's resistance. Therefore, it is recommended to supplement it in moderation every day to avoid side effects.
First of all. We can supplement vitamin C through food. It is recommended to eat more dark green vegetables, such as spinach and vegetables. At the same time, you can also eat fruits with high vitamin content such as kiwifruit. But you should know that vitamin C can't be supplemented by food alone.
Because in the process of eating, it is inevitable to heat and refuel the food, and the food itself is inevitably polluted by artificial additives, which will affect the content of vitamin C in the food. Therefore, the effect of vitamin C supplementation only through food is not ideal.
That is, you can choose to take a proper amount of multivitamins to supplement. It is worth noting that when taking vitamin C tablets, the water temperature should not be too high, so as not to destroy the composition of vitamin C.
In addition, in order to reduce the unnecessary loss of vitamin C during taking, we can pay attention to these small details.
For example, you can add a few more drops of vinegar when cutting vegetables, which can effectively reduce the loss of vitamins during cooking. At the same time, eat less homemade cold dishes, because the loss of vitamin C in homemade frozen vegetables is very large.
Not only that, we should try to limit the number of smokers in our life, because nicotine in cigarettes will destroy the composition of vitamin C. If we choose to take vitamin C supplements, we should also control the dosage. Excessive intake of vitamin C will lead to poisoning, but it will have adverse effects on the human body.
When people reach middle age, "muscles" are indispensable, and muscle loss will increase the risk of cardiovascular and cerebrovascular diseases by 72%. According to the survey, the elderly over 50 years old will lose 0.5%~ 1% muscle mass every year, and the decline of muscle strength will increase the probability of many elderly people suffering from diseases such as diabetes and even unable to exercise.
The latest research shows that taking vitamin C can improve the skeletal muscle quality of the elderly, and vitamin C is the key to improve the muscles of the elderly to some extent.
With the increase of age, the quality of human skeletal muscle will gradually decline, which will lead to the decline of muscle strength and quality of life. At the same time, it also increases the risk of developing type 2 diabetic kidneys.
So how to supplement vitamins for the elderly?
Experts suggest that middle-aged and elderly people need less vitamin C every day, at least 60mg. In addition, because the gastrointestinal system of middle-aged and elderly people is weak, the best supplement method is to start with diet. Let middle-aged and elderly people eat more fresh vegetables and fruits rich in vitamin C, such as grapefruit, oranges, oranges and lemons. You can also eat more vegetables, such as wheat, rape, Chinese cabbage, celery and so on.
In addition, after taking a large amount of protein, taking vitamin C will make it difficult for protein to digest and absorb in the body, which will easily lead to indigestion. Therefore, middle-aged and elderly people should eat less foods with high content in protein after vitamin C supplementation.
Most importantly, calculus is a common disease among middle-aged and elderly people. If you are a stone patient, try to reduce the intake of vitamin C, because a large amount of vitamin C supplementation will increase the oxalic acid content in urine and aggravate the condition!