Experts say the best way to get vitamin C is from food. Eat more fresh vegetables and fruits, such as cabbage, broccoli, chili peppers, tomatoes, oranges, hawthorn, dates, strawberries, and lemons.
So how much vitamin C is appropriate to take daily?
For healthy adults, 100 milligrams per day is sufficient to meet daily nutritional needs, and excess vitamin C will not be absorbed by the body. It should be noted that because vitamin C is an unstable vitamin that is soluble in water and sensitive to heat and alkali, the vitamin C in fruits and vegetables will be destroyed and lost if they are soaked, steamed, or cooked for too long, or stored in containers made of copper, iron, etc.
The following groups of people need to take vitamin C supplements when their intake from food is insufficient:
First, those who engage in strenuous exercise and high-intensity work outdoors (excessive sweating can lead to significant loss of vitamin C);
Second, people working in polluted environments (supplementing with vitamin C can promote the hydroxy detoxification of organic substances or toxins, alleviating their toxicity);
Third, smokers (nicotine in tobacco can destroy vitamin C);
Fourth, people on long-term medication (taking aspirin, sleeping pills, contraceptives, antihypertensive drugs, etc., can reduce the body's vitamin C levels);
Fifth, people under long-term excessive stress (tension can accelerate the consumption of vitamin C);
Sixth, those who are easily fatigued or have colds. Supplementing with high doses of vitamin C in the short term can boost immunity, thereby resisting diseases like colds. Studies have found that during the peak flu season, people who frequently catch colds can reduce the incidence of colds by 50% and shorten the duration of a cold by 23% by taking 1000 milligrams of vitamin C daily.
When taking vitamin C supplements, three points should be noted:
First, take it immediately after a meal. The absorption rate can reach 60% when taken after a meal, compared to only about 20% on an empty stomach;
Second, take it separately. It is best not to take it with other medications to avoid reducing its effectiveness;
Third, it is not necessary to take it daily. You can take it for four or five days and then stop for two or three days, which is both effective and economical.