Contents:
- Medical Video: Limcee Tablet Vitamin C - Benefits, Dosage, Supplements and Foods in Hindi
- Different supplements and natural sources
- Vitamin C in fruit lasts longer
- Some supplements can irritate the stomach
Medical Video: Limcee Tablet Vitamin C - Benefits, Dosage, Supplements and Foods in Hindi
Every day we need vitamin C to maintain endurance. However, to get it, there are several sources and forms. Can be directly from eating like fruit and vegetables, can also be through vitamin supplements. Which is the best?
Many people consume vitamin C in high doses, because assuming a high dose of vitamin C can strengthen the body's resistance and maintain vitality. There are various sources of vitamin C, but vitamin C supplements seem to be the choice of many people.
As reported CompassAccording to a clinical nutrition specialist and a doctor from the Department of Nutrition, Faculty of Medicine, University of Indonesia, Cipto Mangunkusumo Hospital, Fiastuti Witjaksono, even though their needs are important, it does not mean that vitamin C must be consumed in excess.
"The body's adult vitamin C needs only 75 milligrams per day. If consumed more than that, it will be issued, "said doctor Fiastuti. "Vitamin C has water soluble, so it is easily expelled by the body through urine. Because it is water soluble, vitamin C cannot be stored for too long in the body. "
Keep in mind that vitamin C is the safest and most effective nutrient, according to experts. The benefits of supplement C itself include protecting the body from weak immune systems, cardiovascular disease, prenatal health problems, eye diseases, and even skin problems.
"Vitamin C has received extraordinary attention and with good reason. Higher levels of vitamin C in the blood can be an ideal nutrient for your overall health, "said researcher Mark Moya, MD, MPH, from the University of Michigan, as quoted fromWebMD.
"However, the ideal dosage can be higher than recommended for nutritional adequacy," Moyad added.
Different supplements and natural sources
Many say the best source of vitamin C is in fruit, because it is a natural source. However, his own needs, according to Moyad, are at least 500 milligrams per day. That's higher than the recommended RDA, 75-90 milligrams per day for adults.
It is better to get vitamins directly from fruits and vegetables, but if you feel that your fruit and vegetable intake is lacking, you may need to take supplements containing vitamin C to get the best benefits from vitamin C itself. Moyad recommends 500 milligrams a day from supplements, plus eating 5 fruits and vegetables.
But which one is the best?
Vitamin C in fruit lasts longer
Doctor Fiastuti explained, even though we consume up to 1,000 milligrams of vitamin C, it does not mean it will last for up to 10 days. Vitamin C will come out of the body every day, so it will be useless if you consume lots of vitamin C, even through supplements.
However, doctor Fiastuti said, vitamin C consumed through fruits will last longer than vitamin C obtained from supplements. Research from Otago University conducted on mice (mice) shows that vitamin C lasts longer in tissue if given from fruit than from supplements. The researchers proved, after 2 days to 1 week, even though it dropped dramatically, vitamin C levels in mice tissue were still higher than those given through fruit.
Some supplements can irritate the stomach
Moyad said, if you want to get enough vitamin C for your body, you can not only consume fruit and vegetables consistently, but you can take supplements once a day. It is safe, effective and easy to do. Moyad added that only 10% -20% of adults do as recommended to consume 9 fruits and vegetables every day.
Unfortunately, although it is recommended to consume 500 milligrams of vitamin C from supplements, some supplements can cause stomach irritation. So Moyad recommends taking non-acid supplements.
"The safe limit for vitamin C is 2,000 milligrams per day, and there is strong evidence that consuming 500 milligrams a day is safe," Moyad added.
If you are still confused about which one is suitable and good for you, whether it's good to take supplements only, consume fruit only, or consume fruit and supplements simultaneously to get enough vitamin C, it's a good idea to consult your doctor.
Keep in mind that vitamin C will maintain your immune system and you will need it every day. So do not let you lack.
READ ALSO:
- The importance of vitamin C for child development
- 5 benefits of diligently drinking water
- The relationship between minerals and blood pressure
