Usually, many people feel that they are about to catch a cold, and they will naturally swallow vitamin C to prevent it, because vitamin C can enhance the activity of white blood cells and lymphocytes, not only improve immune function, but also enhance the ability to swallow bacteria.

Overdose of vitamin C 5 major health hazards

However, most people think that vitamin C is a water-soluble vitamin. Eating too much can easily be excreted from the body, which is only beneficial to health but not harmful. Nutritionist Huang Shuhui reminded that this is an incorrect concept. Overdose of vitamin C can also cause harm.

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Overdose of vitamin C for a long period of time is often seen as five major health hazards. One is that it may cause abdominal distension; the other is that people with a history of stones will increase the risk of stones; the third is that sudden stop taking them will cause abstinence reaction; the fourth is that people with loosening problems will have more severe symptoms; the fifth is that people who smoke and drink alcohol will increase the risk of lung cancer.

The more you eat, the lower the absorption rate. Taking it after eating is better than before eating

Although vitamin C is much better, it has two major characteristics: "The more you eat, the lower the absorption rate" and "The better after eating is than before eating". Huang Shuhui pointed out that if you take about 200 mg of vitamin C in a meal, 70 to 90% of which can be absorbed and utilized, but if you eat 1500 mg of vitamin C in a meal, the absorption rate will drop below 50%. Therefore, it is not that the more you eat, the more your body will retain.

In addition, we should also avoid taking vitamin C on an empty stomach. Studies have found that the absorption rate of taking vitamin C on an empty stomach is only 30%, and the absorption rate after eating is increased to 50%. Moreover, eating in three meals is still higher than the absorption amount of eating a single meal.

Replenish 3 servings of fruits every day. The amount of 200 mg of fruits per day is enough. But compared to whether he is concerned about whether he has overdose of vitamin C or how much do he should take, Huang Shuhui believes that in fact, it is enough to eat three fresh fruits every day. For example, one serving of bale is more than 60 mg, and three servings are almost one big bale with 200 mg. For those who are under high pressure and exams every day, the amount of 200 mg of this day is already sufficient.