Health

Vitamin C: What Do You Need to Know?

In these pandemic times, taking care of our health is more crucial than ever. Hence, it is important for us to eat a balanced diet on a daily basis consisting of all the necessary vitamins and nutrients.

One of my fondest memory as a child is my mother gave me the tablet vitamin C which tastes like candy as my daily supplements. And she always emphasized the importance of said vitamin for a child. But of course, it is important for all ages to have a good vitamin C intake.

Benefits Immune System & Beauty

Picture: Pexels

It strengthens the immune system by helping the white blood cells, which protects the body against infection. It also increases cardiovascular health, protection against respiratory diseases, cancer, prenatal health problems, and eye disease. With pollution and air-borne virus, a combination of Vitamin C & E might help reduce the asthmatic symptoms.

It is also known to be good for your skin as an essential part of the skin defense system. Vitamin C provides anti-oxidant which is highly beneficial in slowing down the aging process and strengthen skin barriers against pollutants.

The body needs vitamin C to produce collagen which is the main connective tissue in the muscle. Collagen is vital in the production of bones, cartilage, tendons, skin, cornea, ligaments, and blood vessels. People with low vitamin C might suffer from scurvy. Symptoms include tiredness, anemia, swollen joints, bleeding gums, and loose teeth.

Vitamin C foods

Picture: Pexels

Fruits and vegetables are the best sources of vitamin C. But heat and cooking can destroy the vitamin contents so try to eat them raw or reduce the cooking time for some vegetables.

It is advised to trade your teh tarik or coffee for fresh juice in the morning. Not that you can’t enjoy them at all but it is best to normalize the healthier practice. Here are some of the fruit and vegetables according to the Ministry of Health (MOH) that is high in vitamin C.

  • Guava
  • Papaya
  • Chinese broccoli (Kailan)
  • Chinese mustard (Sawi)
  • Broccoli
  • Longan
  • Pucuk gajus
  • Ulam raja

Taking salad is also a good substitute for stir-fried vegetables. Healthy food is not like what it was back in the day. You can easily find creative, simple, and delicious healthy recipes online to spice up your meal.

How much is TOO MUCH?

Picture: Pexels

Oral intake of vitamin C has a 70-90% absorption rate for 30-180mg per day. Adults age 19-64 need 40 mg of vitamin C per day. Vitamin C cannot be stored in the body so daily consumption is important. However, taking more than 3000mg per day might cause negative effects such as stomach pain, diarrhea, and flatulence.

Source: MOH Twitter, WebMD, Medical News Today

Adib Mohd

Recent Posts

Your September–October Watchlist: Food, Drama & Frights

Mark your calendars, TV junkies. September & October are serving drama, food wars, and spooky… Read More

17 hours ago

Pandora Talisman Drops, Ancient Coin Energy Meets Modern Vibes

Pandora is flipping the script this autumn with the launch of Pandora Talisman, a jewellery… Read More

19 hours ago

LADA Unveils ‘Langkawi Special Deals’ with MAG Partnership to Supercharge Island Tourism

The Langkawi Development Authority (LADA) has launched “Langkawi Special Deals”, a strategic tourism campaign featuring… Read More

19 hours ago

Maxim Rolls Out Partner-Driver Legalization Program to Elevate Compliance and Road Safety

Maxim, one of Malaysia’s leading e-hailing platforms, has officially introduced a Partner-Driver Legalization Program designed… Read More

20 hours ago

Sabah Crowned Malaysia’s Favourite Destination, A Paradise of Peaks, Seas, and Culture Awaits!

Sabah, located in the north-eastern part of Borneo, has officially earned the title of Malaysia’s… Read More

20 hours ago

Coca‑Cola Brings Back ‘Share a Coke’ Now With a Proudly Malaysian Twist

This Merdeka, Coca‑Cola is turning up the nostalgia and the local flavour. The iconic ‘Share… Read More

2 days ago

This website uses cookies.