This post is also available in: Indonesia
Vitamin C or ascorbic acid is a substance in food that is useful in maintaining body immunity during the Covid-19 pandemic. So that makes you not easily attacked by bacteria and viruses.
The Covid-19 pandemic has killed nearly 2 million people worldwide. The most vulnerable groups of people affected by the virus are seniors and people who have had previous diseases, such as HIV AIDS.
Vitamin C will be very useful to help the body fight the virus. In addition, ascorbic acid is also useful to fight free radicals, strengthen bones and teeth, improve cell tissue by increasing collagen production, as well as many other benefits of ascorbic acid. Adequate intake of Ascorbate will help the body in the fight against cardiovascular diseases and certain cancer cells.
It will be very dangerous, if the body is deficient in vitamin C or commonly called scrobut. This condition causes a lack of collagen in the sufferer, so it is easy to damage tissues in the body. Not to worry, skorbut is a rare condition. Why is that? Because many vegetables and fruits that have ascorbic acid content in it.
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Differences in Vitamin C Intake Adequacy Figures
Although vitamin C can be a nutrient you consume at any age, it is the amount of vitamin C adequacy in each person based on the difference in age and gender. The more mature, the greater the need for ascorbic acid.
In infants and children, generally the need for ascorbic acid intake per day is 40 to 45 mg.
When in adolescence, teenage boys generally need ascorbic acid intake of 75 mg/day and female adolescents 65 mg/day.
When growing up with the age of more than 18 years, men need ascorbic acid intake of 90 mg / day, while women 75 mg / day.
Women will need more intake of ascorbic acid than usual when pregnant and breastfeeding. In pregnant women, the amount of ascorbic acid intake needs is 80 to 85 mg / day, while nursing mothers need more intake of ascorbic acid which generally ranges from 115 to 120 mg / day.
Ascorbic acid is not produced naturally by the human body. This substance is obtained by humans through the foods it consumes such as fruits and vegetables. It is not difficult to find foods that have ascorbic acid content in them.
Fruits Containing Vitamin C
In order to be able to make a variety of dishes containing these vitamins, recognize the following kinds of fruits that contain vitamin C.
This fruit is very common for indonesian people. In 100 grams of guava fruit, there are 228.3 mg of vitamin C. of course with that content is enough 250% of the need for ascorbic acid per day in adult men.
In addition to ascorbic acid, in guava is also contained vitamin A which is good for eye health, potassium is good for heart health, fiber, potassium, and also low in calories is right to be a mainstay menu.
It turns out that papaya fruit is one of the fruits that is high in ascorbic acid content. In 100 grams of papaya fruit, there are 78 mg of ascorbic acid contained in it.
With this amount, 100 grams of papaya has met 100% of the needs of ascorbic acid per day in teenage boys. In addition to ascorbic acid, papaya fruit also has other content such as fiber, protein, phosphorus, calcium, iron, magnesium, and many more.
Strawberry fruit is a fruit that grows in subtropical regions and adapts in tropical highlands so it is easily found in Indonesia. Melansir USDA, in the amount per 100 grams of strawberries, contained ascorbic acid as much as 58.8 mg.
This amounts to 64% of daily vitamin C needs in adult men. In addition to ascorbic acid, strawberries are also rich in potassium, calcium, magnesium and vitamin A.
This fruit may still be quite foreign to many people in Indonesia. But the content is unquestionable. In 100 grams alone, there are 151.5 ascorbic acids or meet 168% of daily needs in adult men. Other ingredients in blackcurrant are potassium, calcium, phosphorus, vitamin B11.
Things to Look For When Taking Vitamin C
In taking vitamin C, it is best to pay attention to the measure in its consumption. Excessive in the consumption of vitamins is certainly not good for the human body, Unlike other vitamins that accumulate in the body, ascorbic acid in general will be excreted through the urine into oxalate. Oxalate is what can cause kidney stones to kidney failure in humans, when consuming ascorbic acid more than 2000 mg.
In addition to kidney stones, some other digestive problems such as diarrhea, bloating, nausea are side effects of consuming excessive ascorbic acid. In the event of a serious complaint, it is good to consult a doctor so that nothing unwanted happens.
Vitamin C will generally be lost by heat, light, and the cooking process for too long. The water-soluble properties of this vitamin will be lost if food dissolved with ascorbic acid is not consumed. Try to cook foods with ascorbic acid content by sautéing and boiling quickly.
By consuming ascorbic acid together with iron in plant foods such as vegetables, it will help the maximum absorption of iron by the body. It happens because ascorbic acid increases collagen production for the absorption of iron in the body. Consumption of ascorbic acid you can do by drinking a small glass of fruit juice that has ascorbic acid content.