By taking vitamin C and iron together, you can increase the benefits of both of them in the body. Let’s know what experts say about it
The use and importance of vitamin C during the coronavirus pandemic has attracted a lot of attention. Today everyone is taking foods and supplements rich in Vitamin C to keep their immunity strong. But do you know what is the right way to take Vitamin C? Apart from this, if there is a shortage of blood in one’s body, then how should he consume it? According to dietician Swati Bathwal, the most emphasis is being placed on the intake of these Vitamin C and most people are also taking its supplements. But there are also disadvantages to taking more of vitamin C supplements. In fact, taking excessive amounts of vitamin-C can lead to stomach problems such as diarrhea and abdominal pain. Apart from this, you may also have problems with vomiting and nausea etc. So, let’s know the right amount and way to take vitamin C.
How much vitamin C to take?
Dietician Swati Bathwal explains that the right amount of vitamin-C to take depends on the need and age of the people. However, one should not take vitamin-C above this limit. such as
Do not take more than 2000 mg of vitamin C a day.
The daily requirement of an adult man is 90 mg of vitamin C, more than that you should not take. But this is about supplements.
Actually, if we are taking vitamin C supplements, then its intake can be higher by going above a level, but if we take vitamin C through a normal diet or in the form of fruits and vegetables, then it will never be high. . For example, as you cook green capsicum, the vitamin C of green capsicum is high during cooking, but by the time you eat it, the amount of vitamin-C in it decreases. Actually, vitamin C is also a water-soluble vitamin, so by the time you consume it, it has been reduced to a great extent. Similarly, 1 Amla which contains 60mg Vitamin C, but when we make it into murabba or dry it in the sun and prepare the powder, then its Vitamin C gets reduced.
Vitamin C and iron intake
Dietician Swati Bathwal explains that the most benefit of vitamin C is in taking it with iron. This is because it has been found that taking vitamin C along with iron can also increase the amount of iron in the body. Actually, it increases the body’s ability to take it. Iron is also a component of myoglobin, an oxygen storage protein found in your muscles. Taking vitamin C and iron together helps to increase it. This oxygen is used up when you use your muscles. Vitamin C face wash also helps to glow your skin.
Ways to Increase Vitamin C
- Tomato
- Orange
- Lemon
- Strawberry
- Green and red bell peppers
- Broccoli
- Guava
- Coriander and mint
You can increase vitamin C by including foods like Brussels sprouts and kiwi in your diet.
Talking about how vitamin C helps boost our immunity, many cells in our immune system can actually store vitamin C and need it to function. Especially phagocytes and T-cells. Thus, vitamin C deficiency weakens immunity against certain pathogens, while taking it in the right amounts boosts your immunity.
