Vitamin C can soothe vaccine side effects! Not only lemons and oranges, but also eat these 6 kinds of foods to get more vitamin C, anti-oxidation and enhance immunity
During the cold and flu season, it is important to take more vitamin C supplements!
Cold again, sore throat? It looks like you need some vitamin C, but before you cut open an orange, check out these vitamin C facts.
What are the effects of “Vitamin C”?
Vitamin C, also known as ascorbic acid, is an essential vitamin with many health benefits, and Sophie Medlin, a registered dietitian who founded the City Dieticians clinic in London, adds, “Vitamin C maintains the body’s immune system, and is also useful for brain messaging and tissue repair.
“Vitamin C has powerful antioxidant properties that prevent the negative effects of tissue damage and minimize the side effects of unhealthy lifestyle habits, such as unhealthy alcohol consumption or tobacco addiction.
The foods rich in “vitamin C” are not only oranges and tangerines, but also these ……
Vitamin C is often found in the composition of fruits and vegetables, and oranges are indeed rich in vitamin C. However, there are many foods that contain more vitamin C than orange. Below is the amount of vitamin C contained in 100 grams of oranges and other foods (source: USDA)
- Oranges: 53.2 mg
- Kale: 120 mg
- Strawberry: 58.8 mg
- Cauliflower: 89.2 mg
- Red bell pepper: 242.5 mg
- Kiwi: 92.7 mg
- Brussels sprouts: 85 mg
Do I need to take Vitamin C supplements?
You can get enough vitamin C through a varied and balanced diet: “Most fruits and vegetables contain a lot of vitamin C, so basically you only need to eat five servings of fruits and vegetables a day to pass the test, and you don’t need other nutritional supplements.
“If your fruit intake is not enough, or if you happen to have a cold, you can consider taking health food,” Medlin continued, “and there is also evidence that people who are addicted to smoking naturally have less vitamin C in their blood than those who are not addicted to smoking, so it is recommended to take health food regularly to increase vitamin C.”
How much “vitamin C” does the body need to be sufficient?
If you have the habit of eating health food, remember not to eat too much at a time, the appropriate amount can be: “If you eat too much vitamin C, it is easy to abdominal discomfort, headaches, sleep problems, and skin redness, so high doses of vitamin C is not recommended, however, only take less than 1,000 mg of vitamin C a day, of course, there is no problem.
The World Health Organization recommends a daily diet of 45 milligrams of vitamin C or 300 milligrams of vitamin C a week.
Medlin said, “When you feel like you’re coming down with a cold, one 250-500 mg capsule or fizzy tablet a day is more than enough for most people, but you can buy high-dose vitamin C health food, but many of them will be excreted directly in the urine, and taking too much will cause other symptoms, so the best way is to eat more fruits and vegetables.
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