When it comes to vitamin C, everyone is familiar with it, because the human body cannot produce this vitamin by itself and can only rely on external supplements. In history, there have been cases of large-scale scurvy caused by vitamin C deficiency among sailors on long voyages.
Today, all kinds of advertisements to supplement vitamin C can be seen everywhere in the streets and lanes. Accompanying the advertisements are exaggerating the efficacy of vitamin C, and there are more and more misunderstandings about supplementing vitamin C.
This time let’s take a look at the widely circulated statements about Vitamin C, which are right and which are wrong.
Rumor 1: Citrus fruits have the richest vitamin C content,
Truth: Orange’s Vitamin C Content Can’t Catch Persimmon Pepper
The claim that oranges are rich in vitamin C is so popular that all kinds of citrus processed foods or drinks are under the banner of vitamin C supplement. In fact, persimmon pepper contains more vitamin C than citrus fruits.
At the same weight, persimmon pepper contains nearly 100 mg more vitamin C than a glass of orange juice.
In addition to persimmon pepper, several other foods rich in vitamin C include:
Brussels sprouts, kiwi fruits, west blue flowers, strawberries, papaya, pineapple, cantaloupe, etc. are all in front of citrus.
Summary:
A balanced diet is better than eating one or two kinds of vegetables or fruits alone. If conditions permit, it is best to eat 10 kinds of vegetables and fruits a week. Don’t be frightened by 10 kinds of vegetables and fruits. In fact, if you eat them instead, you can eat two or three kinds of vegetables and fruits a day.
Rumor 2: Adequate intake of vitamin C is conducive to weight loss,
Truth: Lack of vitamin C does affect fat metabolism.
Some studies have shown that people with low vitamin C content in blood have higher BMI, higher fat content and thicker waist circumference than normal people.
A study by Arizona State University found that vitamin C deficiency in the body may affect fat metabolism during resting and exercise.
However, this does not mean that vitamin C intake can reduce weight.
Summary:
In order to make the vitamin C in the body give full play to the best weight loss effect, it is still necessary to exercise regularly, eat more vegetables and fruits, and maintain a healthy diet.
Rumor 3: Taking Vitamin C Can Prevent Cold
Truth: Taking vitamin C cannot prevent or treat colds.
During the season of high incidence of influenza and colds, some people will choose to take various vitamin C supplements to prevent colds, but in fact the effect is very little.
According to the 2013 Evidence-Based Medicine System Evaluation Database, taking vitamin C at ordinary times is only possible to shorten the course of common cold slightly, but it cannot prevent it.
How small is this range? An ordinary adult who has a cold for an average of 12 days per year may reduce it to 11 days per year due to taking vitamin C every day. However, the average child who catches a cold for 28 days a year may be shortened to 24 days.
Moreover, if vitamin C is taken after the symptoms of a cold appear, the course of the cold will not be shortened, nor will various symptoms of a cold be alleviated.
Summary:
Vitamin C does play an important role in maintaining normal immune function and wound healing, but vitamin C alone cannot be expected to enhance immunity. Long-term healthy diet and moderate exercise are the key to maintaining immunity.
Rumor 4: Vitamin C is a good thing and can be supplemented casually.
Truth: Taking too much vitamin C is not a good thing either.
Because our body cannot store vitamin C, excessive intake of vitamin C will be excreted from urine through the kidney, but this does not mean that excessive intake will not harm the body.
Many people think that vitamin C supplement is beneficial and harmless, but the maximum daily tolerable vitamin C dose for adults is 2,000 mg (including food and health care products intake). If the daily intake exceeds this dose, some people may suffer from abdominal distension, abdominal discomfort, diarrhea, nausea, vomiting, heartburn, headache, insomnia and even kidney stones.
Summary:
Vitamin C is not the better as much as you take. It is the most correct way to take it according to your own needs. If there is no lack of vitamin C, there is no need to take many vitamin C supplements.