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What are the functions of Vitamin C?

March 12, 2024

Vitamin C, also known as ascorbic acid, is an essential nutrient in the human body and is indeed very important for human health. If the human body lacks vitamin C for a long time, it can lead to scurvy, causing gum bleeding, tooth loss, skin problems, and in severe cases, endangering life. Hundreds of years ago during the Age of Discovery, many sailors often died from a disease called scurvy after going to sea. It was later discovered that vitamin C was called "ascorbic acid" because of a lack of vitamin C.


How to supplement vitamin C?
1. Eat more fresh vegetables and fruits
Vegetables and fruits contain the most vitamin C. Following the dietary guidelines, eating 500 grams of vegetables and 250 grams of fruits per day can provide sufficient vitamin C. For example, vegetables such as persimmon peppers, kale, pea seedlings, cauliflower, and fruits such as sour dates, winter dates, kiwifruit, hawthorn, and strawberries are all rich in vitamin C. It is advisable to eat more in daily life.

Moreover, vegetables and fruits contain not only vitamin C, but also carotenoids, vitamin e, vitamin b, iron, zinc and other vitamins, minerals, dietary fiber and other healthy nutrients. Many nutrition studies have found that eating more vegetables and fruits can reduce the risk of cardiovascular disease, diabetes and many other chronic diseases.


2. Take vitamin C supplements appropriately
If you are worried about not getting enough vitamin C from eating fruits and vegetables, you can buy some vitamin C supplements appropriately. A bottle of vitamin C for two to three yuan is enough.

If you really don't have the conditions to eat vegetables and fruits, or if you don't eat enough, eating 100-200 milligrams of vitamin C supplements every day is still beneficial, but there's no need to eat too much. Moreover, there is no difference between natural vitamin C and artificially synthesized vitamin C. If you want to supplement vitamin C, just two or three yuan per bottle of vitamin C is enough.


3 Moderate supplementation, do not overdo
It is worth noting that whether it is natural vitamin C or synthetic vitamin C, the more you supplement, the better. Excessive intake is also detrimental to health. Adults can tolerate a maximum daily intake of 2000 milligrams of vitamin C, but if you consume such a large amount of vitamin C for a long time, it will increase the risk of urinary system stones. So I suggest that everyone should also be careful not to exceed this amount when eating.
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Ms. Tina

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