In the context that the disease caused by coronavirus (nCoV-2019) is showing signs of increasing, strengthening resistance through nutrition is a special concern of everyone. A complete and balanced diet will help keep the immune system healthy. In particular, enhancing vitamin C is one of the ways to help people increase resistance.
Vitamin C is a water-soluble vitamin found in citrus fruits, kiwi, bell peppers, ripe papaya, cauliflower… This vitamin contributes to important in strengthening the body's resistance. However, if you do not know how to properly supplement or store and process food properly, each person's body is easy to be deficient in vitamin C.
According to nutrition experts, the vitamin C requirement of an adult is from 70mg to 100mg per day. During the current pneumonia epidemic season, we can increase the amount of vitamin C we tolerate from 200mg to 300mg per day. Depending on the working and living schedule as well as the body's needs, each person can eat and drink so that the recommended amount of vitamin C.
It should be noted that with the same amount of fruit, when you eat the whole fruit (just remove the skin and seeds), you will get more vitamin C than squeezing the juice. The reason is that when juicing, there will be a amount of vitamins in the fruit pulp that is discarded.
Due to its water-soluble nature, vitamin C is easily lost during processing and storage. The best way to maximize vitamin C absorption in foods is to eat fresh fruits and vegetables. When processing vegetables, it is recommended to stir-fry or blanch in a short time, avoid long cooking because prolonged high temperature will lose vitamin C in food.
When storing fruits and vegetables in the refrigerator, pay attention to plastic wrap or keep them in a box of fresh fruits and vegetables because when they wilt, vitamin C will be lost.
Those who are busy, do not have enough time to eat and drink, work stressfully, stay up late, do not exercise regularly ... make the immune system unhealthy. Vitamin C tablets can be used.
On the market today, there are 100mg or 500mg vitamin C tablets. However, for the best results, the dose should be divided into smaller doses throughout the day. For example, use 100mg to 200mg in the morning, 100mg to 200mg in the afternoon, combined with drinking lots of water. If taking high doses of vitamin C at the same time, the body only uses a small amount, the remaining amount of vitamin C will be excreted through the urine.
Depending on the health of the body, users can supplement vitamin C for one to two weeks. However, it is not necessary to use it every day. When you have the conditions to eat well, get enough sleep, and exercise regularly, there is no need to take extra vitamin C.
