Views: 0 Author: Site Editor Publish Time: 2022-03-21 Origin: Site
Vitamin C, also known as ascorbic acid, English name is vitamin C or ascorbic acid. It is an essential nutrient for human beings and a few other organisms. Many animals can synthesize vitamin C from glucose, but people can only get it from food.
Vitamin C is also the largest daily requirement of all vitamins (for ordinary adults, the recommended dietary supply of nutrients for most vitamins is less than 20 mg / day, while vitamin C is 100 mg / day). Vitamin C usually only exists in plant food, animal food basically does not contain vitamin C, and all kinds of fresh vegetables and fruits are its main source.
The best food sources mainly include: Rosa roxburghii, fresh jujube, kiwi fruit, etc;
Good food sources mainly include: pepper, balsam pear, citrus, tomato, cauliflower, strawberry, litchi, green leafy vegetables, etc;
General food sources mainly include: cabbage, celery, lettuce, pumpkin, pear, apple, banana, peach, cherry, etc;
Scarce food sources include animal foods such as livestock and poultry meat, fish, eggs and milk, as well as several plant foods such as dry soybeans.
1. Choose some food raw materials rich in vitamin C, such as pepper, balsam pear, citrus, tomato, cauliflower, green leafy vegetables, etc;
2. Reduce the food cooked by heating. It's best to eat it raw. In this way, the loss of vitamin C in the cooking process can be avoided. The heating temperature and time of food that needs to be heated and cooked should be controlled. For example, cooking methods such as blanching water, cold mixing and quick fire frying can be used to reduce the loss of vitamin C;
3. It is best to eat the dishes immediately after cooking, so as to reduce the damage of vitamin C caused by further heating and reheating of the dishes;
4. If you can't get enough vitamin C in your daily food, you need to take vitamin C supplements, and you should also pay attention to your daily dosage. The dietary reference intake recommended by the Chinese Nutrition Society is 100 mg / day for adults, and the maximum tolerable intake is 1000 mg / day.