and vitamin C?
the vitamin, there are two types of water-soluble and fat-soluble.
water-soluble, even if the overdose because of the nature of soluble in water, but there is little worry of excess disease to be excreted from the body along with the urine, be set aside in the body can not, it is that it must be taken every day.
In addition, the lipid soluble because of the nature to blend in fat content, you can set aside in the body.
Vitamin C is a vitamin water-soluble. The scientific name is called "ascorbic acid". We human beings, and for this reason that ascorbic acid can not be produced in the body, is that he needs to be ingested from the outside, such as by meal.
vitamin C is likely to flow to the water, because of the nature of the effect by heat is reduced, not careful is also said that it is nutrient not to cooking.
And, the work is that in order to maintain the health and beauty of our body, have a very important role in a variety of situations.
6 one of the role Ri with the effect of vitamin C
effect as the Ri role of vitamin C, it does you a what?
preventing aging and protect from disease!
the vitamin C, a strong antioxidant effect (proteins and lipids, cell, etc., oxygen has an action) to avoid being oxidized by an effect of preventing the aging of cells by suppressing the body of active oxygen, is that.
For this reason, it is that the hardening of the arteries and stroke, is effective in the prevention of disease of the heart, vascular system, such as myocardial infarction have been expected.
In addition to the vitamin C, serves to play a "vitamin E" with a strong antioxidant effect in the same way also means that there is, that the increase is a synergistic effect by ingestion together
That's right can be expected.
food that contains a lot of vitamin E, in addition to the fish, such as monkfish and trout, sardines, green tea and almonds, and red pepper.
whitening, beautiful skin effect ♪
vitamin C are expected it is, but it has been widely known.
The vitamin C, skin inspired by and ultraviolet light, creating the spots and freckles is a black pigment of the original called "melanin", there is the effect of inhibiting the action of an enzyme called "tyrosinase" about it.
also vitamin C is also a vital nutrient for the production of collagen, also has the effect of preventing the wrinkles of the skin, further and scratches, is that you also work to heal burns.
immunity!
attract easy to people the cold, it is said that there is a low concentration of vitamin C in the blood you. Vitamin C helps the function of white blood cells to attack the virus that has entered the body, while fighting with the jointly virus, is that going to enhance the immunity. And, by activating an enzyme in the liver, it is so also serves to enhance the detoxification of drugs.
"If a cold, vitamin C," I will understand why that!
In addition, consolidated firmly the cell by producing collagen, is that it serves to prevent the entry of the virus.
vitamin C, it encourages the generation of substances with anti-viral effect of "interferon". Interferon is that there is a potency to destroy the virus as much as antibiotics do not work, It is said that is expected for the treatment of viral hepatitis type B and C type.
contains a lot of vitamin C, by always drink green tea and green tea, is that there are effective in preventing the virus, such as the common cold.
vitamin C
also to stress care
the stress, Ya anxiety tension as well as spiritual ones, such as, temperature difference and lack of sleep due to the change of the seasons, as well, such as smoking, is that a factor of stress.
feel the stress, from the adrenal glands in order to combat it, to secrete a substance called "adrenaline", and then the defense to raise the blood pressure and blood sugar. Vitamin C is that it is large quantities required nutrients to produce adrenaline.
people who often feel stress, you'll especially try to intake of vitamin C.
health ♪ pupil
of ophthalmology There is a "cataract" as one of the disease. Cause of cataracts, has been said to be active oxygen.
by a strong antioxidant effect with the vitamin C, to prevent the lens of the eyes resulting in cloudy white, it is that there is an effect of keeping the state of health transparent.
by continuing the intake of vitamin C of 260mg per day, finding that there is an effect in the prevention of cataracts, is so it has been reported.
effect on anemia prevention
vitamin the C, is that there is work to increase the absorption rate of iron in the body.
iron is, but there is a difficult nature that is absorbed in the body, it vitamin C is to change into a form that is easy absorption, It is said that the role of.
to anemia prevention, vitamin C is also not forget along with foods containing iron!
intake of vitamin C is how much?
Ministry of Health, Labour and welfare, the recommended amount of vitamin C, up to adults from more than 12 years of age, 1 it has been a day per 100mg.
in the case of pregnancy, 10mg more than 110mg. And, to increase further 45mg to time breast-feeding, 145mg.
smokers is 135mg, an increase of 35mg is that's Reference Intakes.
In addition, intake limit the amount of vitamin C, seems to 1000mg per day.
vitamin and C is depleted?
for example, if you continue the diet that does not include all the vitamin C from about 60 to 0 days, accumulated total amount of the body of vitamin C is equal to or less than 300mg, is that would develop a "scurvy" which is a hemorrhagic disease.
also when it comes to a deficiency state of the same degree, is so aging phenomenon would progress.
When the intake period of 2.5mg or less of vitamin C per day is followed by even three years, further aging proceeds, it is so has been reported that there is a case to death.
vegetables and fruits of palm one-handed minute (about 80g) per day, is that something you want to be ingested at a minimum.
and vitamin C is excessive?
vitamin C which could not be absorbed in the body, health because it is excreted in the urine in the case, is that (if up to about 1 ~ 2mg) there is no particular problem.
, however, is that the number g level ingested in large amounts at a time, or stretched the stomach and exceeds the tolerable amount in the intestinal tract, there is a case in which cause diarrhea.
in the case of people with a disease that would accumulate iron, because the vitamin C would increase the absorption rate of iron, is so do not be careful.
is also the case of the high value of oxalate people, it seems must be careful to intake from the surface of the prevention of urinary tract stones.
In addition, if you are receiving dialysis population, intake of vitamin C is that you must have a doctor's instructions.
food that contains a lot of vitamin C? [Vegetables ed]
vitamin C, or trying to because it contains a lot what food ? First, let's take a look from the vegetables.
# 1 - paprika (red, yellow)
the green pepper and paprika, overall, it contains a lot of vitamin C, but especially red paprika that it is often the content is enough to ingest the required amount of 1 day in 1/3 pieces. Also, yellow paprika contains almost the same vitamin C.
[component of red paprika per 100g]
and energy 30 kcal
, protein 1.0g
· carbohydrate 7.2g
· lipid 0.2g
· if you eat dietary fiber 1.6g
· vitamin E 4.3mg
· vitamin C 170mg (150mg in yellow paprika)
and other
paprika a 100g, vitamin C of it just one day it is that would greatly exceed 100mg of intake guideline ♪ also, high synergistic effect of anti-oxidation action, because it is also included in the rich in vitamin E, by, for example, to the salad, I vegetables wished actively .
second place parsley
parsley those used in decoration of dishes I, or I did not expect? In fact, it was a very nutritious vegetable.
[parsley ingredient per 100g]
and energy 44 kcal
, protein 3.7g
· carbohydrate 2.8g
· lipid 0.7g
· food the fiber 6.6g
· vitamin C 0mg
· iron 7.5mg
· calcium 20mg
· other
what parsley 100g is, 0mg thing vitamin C! In addition, because the better the absorption rate of iron, which is contained in a large amount, it is also effective in anemia prevention. Do not miss the content of calcium.
will introduce a simple and tasty parsley recipe ♪
[parsley miso]
Parsley 30 ~ 40g
· miso 100g
· sugar 3 tablespoons - in preference
- azirine 1 tablespoon
, sake 1 tablespoon
"how to make"
1 1 parsley a lightly blanched (in hot water before boiling the more minute soak), and stirred at a food processor.
over to the fire and put the other materials in 2-pot, lightly boil down.
When the cool 3-2, voila was stirred for a further addition to the 1.
or to your tofu to put in Hiyakko, ♪ I also delicious as a salad dressing
third place, Brussels sprouts
Brussels sprouts are not the children of the cabbage. Those that were breeding a fellow of cabbage,'s the axillary bud of about To grow a diameter of 2 ~ 4cm cocked to long stems. Looks, cute like a miniature of the cabbage, is a vegetable which is often used, such as the cooking of side dishes and stews.
[component of the Brussels sprouts in 100g]
and energy 50 kcal
, protein 6g
· carbohydrate 4.5g
· lipid 0.1g
dietary fiber 5.5g
· vitamin C 0mg
· other
Brussels sprouts only eat five or six, you will be able to ingest the vitamin requirements of one day. Also it includes many dietary fiber.
not only a garnish and stew of ingredients, stir-fried or, or to dihydrate, It is a vegetable that you want to widely used with or in pickles.
# 4, bitter gourd (bitter gourd) and green peppers
in a typical bitter gourd cuisine , I there is the famous "bitter gourd Champloo" in Okinawan cuisine. Unique bitter taste of bitter gourd, a component called "Momorudeshin", or to protect the mucous membranes of the gastrointestinal, seems there is an effect to enhance the appetite.
Moreover, rich vitamin C that is included in the bitter gourd, because there is a strong nature to heating, is that hardly broken fried. Indeed, hot It is perfect for vegetables in Okinawa ♪
[components of the bitter gourd per 100g]
and energy 17 kcal
, protein 1.0g
· carbohydrate 3.9g
· lipid 0.1g
· dietary fiber 2.6g
· vitamin C 76mg
also in green peppers (green), contains the same amount of vitamin C is. Also to also of cooking stir-fried along with the bitter gourd, effect up I might be able to expect!
5 Red cabbage
is also referred to as the purple cabbage, red cabbage As can be seen from its color, it has been included, which is a kind of polyphenol "anthocyanin". The anthocyanin, there is a strong antioxidant effect. Also, is that some of the anti-ulcer effect on such as the stomach or duodenum that the substance is also abundant that "Kyabejin".
also on the combination of cabbage in pork cutlet, it is there meaning that you properly.
[component of red cabbage per 100g]
and energy 30 kcal
, protein 2.0g
· carbohydrate 6.7g
· lipid 0.1g
· dietary fiber 2.8g
· vitamin C 68mg
· other
Red cabbage is, because when you or boiled anthocyanin would be melted into water, is recommended to eat salad at such raw .
5 or less of vegetables?
other, contains a lot of vitamin C in these vegetables. 5 is a following of vegetables and vitamin C content per 100g.
# 6-Jew 66mg
7 place-lion pepper 57mg
8 place broccoli 54mg
9 of cauliflower 53mg
10 place-radish sprouts 47mg
food that contains a lot of vitamin C? [Fruit ed]
the fruit, would included how much vitamin C .
# 1 - citron (pericarp)
also flesh of citron, vitamin C I have many, but in particular is rich in part of the skin. Also, because it contains pectin is water soluble dietary fiber, let in the marmalade and peel effectively utilizing the parts of the skin. The pectin, is that there is an effect of reducing the cholesterol of intestinal action and in the blood.
[component of citron peel per 100g]
and energy 59 kcal
, protein 12g
· carbohydrate 14.2g
· lipid 0.5g
· dietary fiber 6.9g
· vitamin C 150mg
· vitamin E 3.4mg
· other
second place Lemmon
again, it is a lemon speaking of vitamin C! Skin nor flesh, lemon is the fruit whole want to take advantage. However, such as a fungicide to the portion of the skin on imports lemon, since it almost is that chemicals have been applied, it is intended that as much as possible you want to buy the domestic lemon.
also, is that the lemon has been included in the abundant "citric acid", there is also a fatigue recovery effect.
[component of lemon per 100g]
and energy 54 kcal
, protein 0.9g
· carbohydrate 8.1g
· lipid 0.7g [1945019
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