Vitamin C is a water-soluble vitamin found in citrus fruits, kiwi, bell peppers, ripe papaya, cauliflower, etc. This vitamin plays an essential role in strengthening the body’s resistance. However, if you do not know how to supplement or preserve and process food properly, your body is very likely to be deficient in vitamin C.
In the context of the disease caused by the new strain of coronavirus (Ncov-2019), increasing resistance through nutrition is a particular concern of many people. A complete diet, with a harmonious combination of substances such as protein, fiber, zinc, selenium, vitamins A, E, K, will help a healthy immune system to fight viruses. In particular, increasing vitamin C is one of the ways to help increase resistance.
Provide Sufficient Quantities
An adult’s need for vitamin C is between 70mg and 100mg per day. During the current pneumonia epidemic season, we can increase our intake of vitamin C to 200mg to 300mg per day.
Depending on the schedule and activities as well as the needs of the body, each person can eat and drink enough vitamin C is recommended.
It should be noted that with the same amount of fruit when you eat the whole fruit (only remove the skin, seeds), you will receive more vitamin C than juicing for drinking water. The reason is that when pressed, there will be many vitamins in the fruit residue is discarded.
Proper Storage and Processing
Due to its water-soluble properties, vitamin C is easily lost during processing and storage. The best way to get the most vitamin C in foods is to eat fresh fruits and salads. When processing vegetables, you should quickly stir or blanch for a short time, avoiding long cooking because high heat will prolong the loss of vitamin C in food.
When storing fruits and vegetables in the refrigerator compartment, it is essential to pay attention to wrap plastic or put in boxes to keep fruits and vegetables fresh because when they wilt, they will lose vitamin C.
Supplement Vitamin C With Effervescent Tablets
Busy people do not have enough time to eat and drink, and people work hard, stay up late, do not exercise regularly, etc.
There are over 100mg or 500mg vitamin C pills on the market. However, to achieve high efficiency, the dose should be divided into smaller doses throughout the day. For example, in the morning, use 100mg to 200mg, lunch use 100mg to 200mg in combination with drinking plenty of water. If high doses of vitamin C are taken at the same time, the body uses only a small amount, and the remaining vitamin C will be excreted in the urine.
Depending on the health of the body, users can take vitamin C supplements for one to two weeks. However, not necessarily everyday use. When there is a condition to eat well, get enough sleep, exercise regularly, there is no need to use extra vitamins.