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
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
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?
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