Vitamin C increases resistance, so the recommendation on how to use vitamin C is reasonable, is it necessary to use as much as possible, doctor? (Thuy Linh).
Which foods should be supplemented with vitamin C and what time of day is good?
Vitamin C is also known as ascorbic acid – a micronutrient that best boosts immunity and also participates in many normal body functions. Vitamin C supports resistance, fights infections such as flu, heals wounds quickly. It is necessary for the creation of collagen, a protein that connects and supports body tissues such as skin, bones, tendons, muscles and cartilage, enhances iron absorption, and prevents cataracts. Vitamin C is also known to be an antioxidant, which helps protect cells from free radical damage. Free radical cell damage causes cardiovascular disease, cancer and other chronic diseases.
Foods rich in vitamin C help increase resistance, suitable for use during the Covid-19 epidemic to improve health. Recommendations for daily vitamin C requirements are as follows:
Children 6-11 months need 25-30 mg;
Children 1-6 years old 30 mg, children 7-9 years old 35 mg;
Adolescents 10-18 is 65 mg;
Adults 70 mg;
Pregnant women is 80 mg;
Breastfeeding mothers is 95 mg.
The best time to take vitamin C during the day is morning or noon, after a full meal. Because if you use it on an empty stomach, you are likely to experience intestinal alcohol and stomach upset. Besides, you should not take vitamin C at night before going to bed because it will be difficult to fall asleep.
Vegetables and fruits rich in vitamin C such as broccoli, kiwi fruit, oranges, tangerines, lemons, guava, strawberries and tomatoes. In particular, citrus fruits, are a rich source of vitamin C. Just eat enough 400g of green vegetables and ripe fruit a day is enough vitamin needed.
In case if the body’s digestion and absorption is poor, it is possible to supplement with foods containing vitamin C, in forms such as oral tablets, chewable tablets, liquid drugs, injectable drugs… However, such supplements How much, how much should be prescribed by the doctor.
Excessive vitamin C supplementation can cause reverse inhibition if stopped abruptly. Some cases may experience undesirable effects such as digestive disorders, stomach and duodenal ulcers, cystitis, diarrhea, and interfere with the absorption of vitamins A and B12. In particular, vitamin C often has the property of increasing the excretion of uric acid and oxalates, thereby increasing the risk of kidney stone formation. In pregnant women, taking high doses of vitamin C for a long time can cause abnormal needs in the fetus, which in turn leads to early scurvy in the baby. High doses of parenteral administration can cause hemolysis, especially in people with G6PD deficiency.
Vitamin C is good but should not be abused, especially during the Covid-19 epidemic. If you only add vitamin C but forget to add other nutrients, do not exercise to improve health, do not do 5K, it is very dangerous.
Doctor Nguyen Trong Hung
Head of Department of Adult Nutrition Consultation, National Institute of Nutrition