Vitamin C can whiten

A white complexion can conceal a myriad of imperfections; whitening is a topic that will never go out of style. Girls with fair skin, red lips and white teeth are definitely more eye-catching than those girls who are tanned. Glowing white is probably every girl’s dream. So, there are cosmetics such as BB cream, air cushion, and concealer. These things only make people look white, but they will not really whiten your skin. In addition, they will make your skin worse and worse, and even cause acne and pigmentation. Vitamin C is a nutrient that can make people's skin white and bright. So what should we pay attention to when using vitamin C?

1. How should vitamin C be supplemented?

Although many foods contain vitamins, we also need to know how to eat them in order to supplement the body with enough vitamin C nutrients. The Chinese Nutrition Society recommends that a daily intake of 100 mg of vitamin C is enough to meet the body's daily needs, and the maximum should not exceed 1000 mg/day. This amount can basically be achieved in your daily diet, unless your daily food intake is too monotonous, or the food you eat does not contain or contains very little vitamin C, then you should consider additional supplements.

1. Eat more vegetables and fruits on a daily basis, and try to eat fruits raw, because vitamin C is a water-soluble nutrient, but if heated at high temperature, vitamin C will be lost quickly. For example, lemons contain a lot of vitamin C, but it is best to soak the lemon slices in cold water. If you use hot water, the effect of supplementing vitamin C will be much worse. The same goes for vegetables. The heating time should be as short as possible. If you are serving them cold, just blanch them in hot water for a while and don't cook them for a long time. Most fresh vegetables and fruits contain vitamin C. However, since the sugar content in fruits is much higher than that in vegetables, for the sake of your health and weight loss, you should not eat too much fruit every day.

2. When supplementing vitamin C, you should also supplement some vitamin E appropriately. Both have strong antioxidant effects. Vitamin C is water-soluble and can eliminate free radicals in the body's water, while vitamin E is fat-soluble and can eliminate free radicals in the body's fat. Therefore, the combination of the two can complement each other and achieve the effect of 1+1>2.

3. Vitamin supplements. Generally speaking, unless you are a special group of people as mentioned above, ordinary people do not need additional vitamin C supplements. Because a single agent, such as vitamin C effervescent tablets, only contains vitamin C and no other nutrients, if you really need it, you can consider taking some multivitamin tablets to fully supplement various vitamins.

4. Many people worry that eating too much vitamin C may have negative effects. Studies have shown that if the human body consumes more than 3g of vitamin C per day, it may experience abdominal pain and diarrhea.

2. Be cautious when taking vitamin C supplements

Although vitamins play a very important role, there are still some people who cannot take additional vitamin supplements.

1. People with urinary stones : Because part of the vitamin C will be converted into oxalic acid after being metabolized by the liver, forming stones and aggravating the symptoms of stones.

2. People with chronic diarrhea and gastrointestinal ulcers: Vitamin C can promote intestinal motility to accelerate the absorption of nutrients. If you have chronic diarrhea, additional vitamin C supplementation will aggravate diarrhea and abdominal pain, and in severe cases may cause gastrointestinal bleeding.

3. People with gout: Vitamin C will increase the level of uric acid in the blood and cause gout.

4. If you take a large amount of vitamin C for special reasons, you need to be careful not to stop taking it suddenly, otherwise it may cause rebound scurvy. The dosage should be gradually reduced until the medication is stopped.

5. Many people regard vitamin C as a "panacea". Vitamin C is indeed very effective, but there is an old Chinese saying that too much is as bad as too little. The same is true for nutrient supplements. Pay attention to your balanced diet, exercise more, and ensure sleep every day. Generally speaking, there is no need to take additional vitamin C supplements. Vitamin C is indeed useful, but it is not a panacea.