Let's find out everything about vitamin C's efficacy, deficiency, overdose and more!

 Vitamin C functions in a variety of ways as a very important nutrient for the human body. Found in clear, fresh fruits and vegetables, this vitamin glows in our daily lives and has established itself as an essential item for our health.

 Vitamin C mainly protects cells from free radicals through antioxidant action, and it helps to maintain skin elasticity and promotes iron absorption to prevent anemia. In addition, it helps to protect us by increasing our immunity and increasing our resistance to infectious diseases such as colds.

 

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 Vitamin C is easily found in foods. Fresh fruits and vegetables such as oranges, strawberries, lemons, and broccoli are treasure troves of vitamin C, making our tables more colorful and healthy.

 

 Let's learn about the efficacy, deficiency, overdose, and other information about such vitamin C.

 

 

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Efficacy

1. Antioxidant action: Vitamin C has a strong antioxidant action to protect against free radicals that damage cells.

2. Collagen production: Vitamin C is involved in collagen biosynthesis to maintain the health of skin, cartilage, blood vessels, etc.

3. Immunity Enhancement: Improves the functioning of immune cells, improving your overall immunity to infection.

4. Boosting Iron Absorption: Vitamin C helps prevent anemia by promoting iron absorption.

5. Stress Management: Vitamin C helps you stay physically and mentally healthy by improving your resistance to stress.

6. Cold Prevention and Mitigation: Some studies have shown that vitamin C can help relieve or prevent cold symptoms.

 

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Deficiency

 Vitamin C is one of the essential nutrients in our bodies. However, not taking enough amounts can lead to vitamin C deficiency. This can be a silent crisis that threatens our health.

 Vitamin C deficiency can be caused mainly by a lack of diet diversity or changes in eating habits. Be especially careful when not eating enough fresh fruits and vegetables.

 These deficiencies can cause a variety of symptoms. Symptoms may include fatigue, boredom, sneezing, gingival bleeding, ulcers, and joint pain, and in some serious cases, diseases such as rickets.

 

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 In order to prevent and treat vitamin C deficiency, it is important to consume a variety of foods rich in vitamin C. Fruits and vegetables such as oranges, strawberries, lemons, and broccoli are rich in vitamin C, so it is recommended to include them often in your diet.

 

Overdose

 Vitamin C is a necessary nutrient for our bodies, but taking too much of it can be a trap that can threaten our health. Taking too much vitamin C can cause side effects and even cause serious health problems.

 An overdose can usually occur if you take too many supplements or eat too many foods rich in vitamin C. In particular, an overdose can cause symptoms such as digestive disorders, vomiting, diarrhea, and discoloration of urine. In addition, an excessive intake of vitamin C can promote the formation of kidney stones, so care should be taken.

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Recommended intake

 Vitamin C is one of the important nutrients our body needs, so eating the right amount is important for maintaining good health. Intake can vary depending on age, sex, physical condition, etc., and here are some guidelines on the commonly recommended intake of vitamin C.

1. Adult:

 - For adults, it is recommended to consume 90 mg (male) to 75 mg (female) of vitamin C per day.

 - Smokers in particular may need higher amounts of vitamin C than non-smokers, so this should be taken into account.

 

2. Pregnant and nursing mothers:

 - Pregnant women may need to take additional vitamin C. It is advisable to consult a medical professional to determine the appropriate intake.

 

3. children and adolescents:

 - For children and adolescents, the same recommended intake applies to adults. However, it may vary depending on the individual's health status and physical needs, so it is recommended to consult a medical professional.

 

 

Food containing

 Vitamin C is readily available through food. Many fruits and vegetables are rich in vitamin C, which makes our diets more diverse and helps us stay healthy.

1. Fruits:

 - Orange: Orange is a treasure trove of vitamin C, and one orange contains the required amount of vitamin C for the recommended daily intake.

 - Strawberry: Sweet strawberries are also rich in vitamin C. Eating fresh strawberries makes the table bright and helps you take care of your health.

 - Lemon: Refreshing lemons are rich in vitamin C, so it's also a good idea to make lemon juice and use it for drinks and cooking.

 - Pineapple: Along with its sweet flavor, pineapples are rich in vitamin C, so it's recommended to be eaten as a snack or put in a salad.

 

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2. Vegetables:

 - Broccoli: Broccoli contains a lot of other nutrients as well as vitamin C. It can be boiled or cooked and used in vegetable dishes.

 - Cabbage: Fresh cabbage is rich in vitamin C, so it can be used in salads and dishes to make a variety of diets.

 - Potatoes: Potatoes are also one of the representative vegetables that contain vitamin C. They can be baked or boiled for use in cooking.

 

Source: Unsplash

 

 Vitamin C plays a number of important functions, and it is important to stay healthy by eating the right amount. However, you should keep your recommended intake, as taking too much of it can cause side effects. If necessary, it is recommended to consult a medical professional to determine the appropriate intake.