“Vitamin C” is indispensable for beauty and health! What are amazing effects?
The various nutrients contained in food have various functions in the body. Among the many nutrients, vitamin C is found in a wide range of foods such as vegetables, fruits and meat. How does such vitamin C work in the body? This time, we will introduce the effects and effects of vitamin C, as well as foods that are high in vitamin C and efficient intake.
Vitamin C effect
Vitamin C is the most famous of the vitamins. Vitamin C is contained in many foods, and it is well known that lemons are especially high in vitamin C. Vitamin C is also being incorporated into supplements and cosmetics. Vitamin C, which is said to be good for beauty and health, is one of the nutrients that the human body cannot produce by itself, like other vitamins. Vitamin C deficiency can cause symptoms such as irritation, tiredness, and loss of concentration.
To get vitamin C from food, it is recommended to take mainly fruits and vegetables. Vitamin C is a water-soluble vitamin that is highly absorbed by the body and is said to be over 90%. Furthermore, even if it is overdose, it is excreted from the body through urine, so there is little risk of overdose.
Many people know that vitamin C is good for your health, but what are its specific benefits? Below, we’ll introduce you to the amazing benefits of Vitamin C.
Beautiful skin effect
Vitamin C is also a necessary component for the synthesis of collagen, which gives the skin elasticity. Therefore, vitamin C is indispensable for maintaining healthy skin. It also normalizes the cycle of cell reincarnation that occurs in the epidermis and stratum carenum of the skin, leading to bright skin without dullness. In addition to suppressing the synthesis of melanin pigments that cause age spots, it also has the effect of reducing the oxidized and blackened melanin pigments to colorless, which can be expected to prevent age spots and freckles.
We inhale a large amount of oxygen when we breathe, and in this process, some of the oxygen is converted to active oxygen. Reactive oxygen species generated in the body are thought to rust our cells and tissues, leading to aging and fatigue accumulation. Vitamin C has a high antioxidant effect to remove active oxygen, which is useful for fatigue recovery and aging care.
Immunity is a system that protects our body from foreign substances such as bacteria and viruses. Our bodies are naturally equipped with immunity, but if that power weakens for some reason, pathogens and other substances cannot be eliminated, making us more susceptible to infectious diseases and worsening our symptoms. Vitamin C, which has a high antioxidant effect, plays a major role in activating white blood cells that control immunity. From these functions, it is expected to have the effect of improving immunity and anti-cancer effects.
Iron is an important material that makes red blood cells. People who suffer from anemia want to take in iron well, but some iron contained in food is not easily absorbed by the body. Vitamin C plays an active role there, and it also has the function of supporting the absorption of iron.
Vitamin C is said to have a fatigue-relieving effect because it increases resistance to stress, promotes blood circulation, and enhances the absorption of nutrients that have a fatigue-relieving effect. Vitamin C is an essential nutrient that does many things when it enters our body. Therefore, it’s a good idea to start with raw foods as much as possible.
How Much Vitamin C Do You Need? Check intake
Vitamin C is not produced by the body, so it can only be taken from the outside. The standard daily intake is 100 mg for adults. You need 800 mg of vitamin C for health and 1,000 mg for beauty. Also, it does not mean that “it is safe to take 100 mg”. Vitamin C is a water-soluble vitamin, so it has the property of being easily dissolved in water and not easily absorbed by the body. Therefore, be aware of taking 100 mg or more.
Ingredients high in vitamin C
Vitamin C is mainly abundant in vegetables, fruits, potatoes and sweet potatoes. The amount of vitamin C contained in 100g of each ingredient is summarized below.
Red bell pepper: 170mg
Yellow pepper: 150mg
Kiwifruit (yellow): 140mg
Rape blossom (canola flower): 110mg
Kiwifruit (green): 69mg
Navel orange: 60mg
Lemon juice: 50mg
Cabbage: 41 mg
Potato: 35 mg
Sweet potato: 29mg
Changes in vitamin C due to cooking
Vitamin C, a water-soluble vitamin, dissolves in the broth and is lost when boiled. Also, because it is sensitive to heat, it is easily lost by heating. In order to take vitamin C efficiently, it is recommended to shorten the time of contact with water and heat, or to make the broth into a drinkable soup. Although it is susceptible to cooking, potatoes and sweet potatoes with vitamin C wrapped in starch are said to be relatively heat-resistant.
Get a healthy body with Vitamin C
As we have seen, there are many vegetables and fruits that contain vitamin C, and their effects and effects are also various. Take good vitamin C to help maintain a healthy body.