維他命C的作用、副作用、食物來源和保健品

Vitamin CIt is a “sweet” vitamin that is loved by every child and adult. It is found in a large number of fruits and vegetables such as kiwi, mango, broccoli, tomatoes and strawberries. Vitamin C, also known as “ascorbic acid”, is classified as a water-soluble vitamin found in all tissues of the body. Vitamin C is an essential micronutrient for humans, a powerful antioxidant that strengthens the immune system and helps prevent damage caused by oxidative stress and free radicals. For example, the antioxidant properties of vitamin C protect the cells in the lungs from damage caused by external pollution. As an immune booster, Vitamin C enhances the body's ability to respond to viral and bacterial infections. Vitamin C also helps the body maintain healthy skin because it is found in the tissues and works with enzymes to produce enough collagen for skin care.

Unfortunately, our bodies cannot produce Vitamin C on their own, so we have to get it from our diet.

Related reading: Learn about vitamin D and its effects

Benefits of Vitamin C

Strengthening the immune system
Supports healthy cognitive abilities and brain functioning
Promotes wound healing
Protect your gums and dental health
Maintains healthy blood vessels, bone and cartilage tissue
Promotes the growth of smooth skin and prevents wrinkles and roughness.
Treatment and prevention of colds

Vitamin C deficiency

Vitamin C deficiency is the cause of low immunity. When we don't get enough Vitamin C from our diet for 3 months, our immunity may be lowered. Nowadays, the risk of immunocompromise is considered to be less because most of the fruits and vegetables we eat contain vitamin C.

Symptoms of immune deficiency include the following:

Swelling, bleeding gums/teeth and tooth loss
Weakness and fatigue
Red or blue spots on the skin and around the tibia.
It's hard to heal.
Sight problems.
Severe joint or thigh pain

take note of: Individuals with sensitive stomachs are at a higher risk of developing vitamin C deficiency because it causes symptoms of malabsorption, i.e. the inability to absorb vitamin C from vitamin C-rich vegetables and fruits.

Food Sources Rich in Vitamin C

Fruits and vegetables rich in vitamin C include:

Citrus fruits such as oranges and mangoes
kiwi fruit
tomato
parsley (Petroselinum sativum)
chilli
love bite
Broccoli
Spore Glycine
blackcurrant
potato

Dosage of Vitamin C

It is recommended that children take 15-75mg of Vitamin C per day, adult males over 19 years of age should take 90mg of Vitamin C per day, and adult females over 19 years of age should take 65mg of Vitamin C per day.Because Vitamin C is a water-soluble vitamin, it cannot be stored in your body, so you need to add it to your diet daily.

Does an overdose have any effect?

High doses of vitamin C can also have side effects on the body. Studies have shown that taking more than 1,000mg of vitamin C per day may cause stomach pain and diarrhoea. Because it's a sweet vitamin, people are likely to overdose on vitamin C tablets or vitamin C supplements, especially children. So keep all medications out of reach of children and take only the prescribed dosage.

Recommended Vitamin C Supplements

1. Kirkland Signature – Timed Release Vitamin C 1000mg 500 capsules

Each 1000mg of this vitamin C capsule provides long-lasting antioxidant protection and maintains immune health. It is also formulated to promote the growth of healthy bones, cartilage tissue, teeth and gums. Like other Kirkland products, this vitamin C supplement has undergone multiple rounds of testing to ensure its safety and effectiveness. The supplement is vegan, gluten-free and genetically modified organism (GMO).

2. Jamieson – Vitamin C (1000 mg) 100 tablets

You can always trust Jamieson products for safe and reliable vitamin supplements, and that same quality assurance applies to this Vitamin C (1000mg) tablet. This is an excellent formula for boosting immunity, preventing colds and flu and speeding up wound healing. It is also free from common allergens, suitable for vegetarians and contains no additives or sweeteners.

3. Jamieson – Vitamin C + Zinc Chewable Tablets (500mg)

Vitamin C and Zinc provide the body with adequate nutrition and immune defence. The combination of these two nutrients improves the absorption of the nutrients in our diet, and the combination of Vitamin C and Zinc is particularly beneficial for infants and pregnant women. This chewable tablet can heal colds, boost the immune system and support the strengthening of children's teeth and gums.