1 time F0 should not take vitamin C and 2 mistakes to avoid
When number of cases of COVID-19 Increasingly high, many people are interested in increasing resistance. And vitamin C tablets are one of the most stored things in the family, especially used by F0 at home.
In spite of Vitamin C is not a cure for COVID-19 but it provides essential nutrients to improve immunity, promote wound healing, help fight harmful bacteria and other particles… that partly helps F0 have better health to overcome illness.
Many studies show that vitamin C can help people get over colds faster and make symptoms less severe.
Besides, vitamin C has many antioxidant effects, keeping the skin healthy by promoting collagen production. The skin is the largest organ on the body, acting as a barrier to prevent harmful substances from entering the body.
In general, F0 can take vitamin C but should not abuse it. At the same time, it is necessary to remember a time when it should not be used.
General practitioner Nguyen Xuan Quang (Military Medical Academy) talked about mistakes when taking vitamin C.
When should you not take vitamin C?
According to the warning of General Doctor Nguyen Xuan Quang (Military Medical Academy): The time of day should not take vitamin C that is in the evening. Although vitamin C is excreted in the urine, it is converted to oxalic acid, so when it meets calcium, it forms calcium oxalate crystals. At night, kidney function decreases, so the concentration of sediment will increase, from which it is easy to form kidney stones.
Experts say, Best time to take vitamin C that is in the morning, maybe 30 minutes before eating or 2 hours after breakfast.
2 mistakes to avoid when taking vitamin C
1. Too much vitamin C in 1 day
Doctor Nguyen Xuan Quang said that the normal need for vitamin C in a day is 70mg for women, 90mg for men. If you want to use vitamin C in higher doses for the purpose of promoting health, inhibiting skin pigmentation, fading dark spots, slowing skin aging, you should also note that you should not abuse it. Many studies have shown that taking more than 2000mg of vitamin C/day will cause side effects such as digestive disorders, headaches, insomnia, nausea, menstrual disorderespecially kidney stones.
According to doctors, for F0 under 1 year old, supplement only 30mg of vitamin C/day, from 1-5 years old need to supplement 35mg/day, up to 400mg/day.
2. Intermittent use
Vitamin C is a water-soluble vitamin group, so it will be eliminated every day, not stored for long in tissues like fat-soluble vitamins. So if you want to strengthen your resistance, you should use it daily for optimal results.
However, too much of anything is not good, you should only use it continuously for 3 months, then take a break for at least 1 month before returning to use it again, so it will limit the side effects.
5 vegetables with the highest amount of vitamin C
Doctor Quang said that when you want to increase your resistance, just relying on vitamin C will not be enough. You have to supplement nutrition comprehensively, including protein, lipid, glucide, minerals and other vitamins, so eat a variety of meat, fish, eggs, milk and lots of green vegetables, fruits. .
If you want to take a vitamin C supplement, consult your doctor, and choose products with origin, especially not more than 2,000mg per day.
In addition to abusing functional foods, people can supplement vitamin C through the vegetables below.
1. Bitter gourd
When bitter melon is still green, the vitamin C content is recorded as 188mg vitamin C/100g bitter melon (6 times more than lemon). When bitter melon is ripe, the vitamin C content will be half. When using bitter melon to cook cooked dishes, 40% of vitamin C will be lost, which is about 56mg of vitamin C/100g of bitter melon.
2. Kale
On average, 100g of kale provides 63mg of vitamin C, which is twice as much as a lemon. One cup of kale (67g) provides vitamin C equivalent to 134% of the RDA (recommended daily nutrient requirement). This amount of vitamin C combined with other antioxidants in the composition such as beta-carotene, flavonoids, can fight damage by free radicals, preventing aging and disease.
3. Green chili
A 100g green chili pepper provides 62mg of vitamin C, also twice as much as a lemon. An abundant amount of vitamin C supports the maintenance of blood vessels, internal organs and bones.
4. Cauliflower
Cauliflower is a great food to prevent inflammation, which is the cause of the onset of chronic diseases. This ability comes from its high content of antioxidants and anti-inflammatory compounds, including high-quality vitamin C. 100g of cauliflower provides 61mg of vitamin C, twice as much as a lemon.
5. Cabbage
In 100g of cruciferous vegetables, there are 65mg of vitamin C, thereby helping to strengthen resistance, prevent damage from free radicals and avoid infections. Besides vitamin C, spinach is also rich in vitamin A, which supports respiratory health, brightens eyes, and prevents coughs, sore throats, and upset stomachs.
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