Vitamin C is one of the nutrients that you should actively take.

Many people today are thought to be deficient in vitamin C, as it is difficult to get enough of it from their daily diet. Therefore, it is important to consume vitamin C efficiently.

In this article, we will introduce effective ways to take vitamin C. We also explain foods rich in vitamin C and specific cooking methods, so please use this as a reference.

Is vitamin C destroyed by heat?

Vitamin C is sensitive to heat and may be broken down at high temperatures. Therefore, cooking by boiling or baking reduces the vitamin C content of foods.

If you want to ingest vitamin C efficiently, be creative with your cooking methods. It is recommended to consume foods that can be eaten raw, such as vegetables and fruits, as much as possible.

There are also supplements available as a way to get vitamin C. When taking vitamin C as a supplement, it is best to avoid taking it with boiling water.

However, some products can be dissolved in boiling water before drinking, so it's a good idea to check the instructions on the package beforehand.

How to eat and drink vitamin C, which is easily destroyed by heat

From here, we will introduce foods rich in vitamin C and recommended intake methods. We will also explain specific cooking methods, so please try incorporating them into your daily diet.


●Food


・ vegetables

Vegetables rich in vitamin C include:

・Red bell pepper
·parsley
・Bitter gourd (bitter melon)
·spinach
·paprika
・Sweet potato
・Broccoli, cauliflower, green vegetables

Vitamin C is sensitive to heat, but as it is a water-soluble nutrient, it is best to avoid exposing it to water for long periods of time.

We have summarized some recommended cooking methods below.

・Steam
・Heat in the microwave
·stir fry
・Make it into soup

Boiling some foods reduces the vitamin C content by half. We recommend using the cooking method above to heat the food in a short time. Also, if you make it into a soup, you can consume the boiling liquid, so you can efficiently ingest the dissolved vitamin C.


・ fruit

Fruits rich in vitamin C include:

·orange
·grapefruit
·strawberry
·Kiwi fruit
・Acerola

To get more vitamin C, we recommend washing them with water and eating them as is. Also, if you cut it into small pieces, the vitamin C will leach out, so try to cut it into as large a size as possible.

Also, if you don't have an appetite, we recommend adding it to a blender to make juice. The advantage is that you don't have to chew and can quickly replenish your nutrition.

Recommended foods to get vitamin C


●Drinks

Some drinks contain vitamin C, although the content is low compared to vegetables and fruits. Vitamin C cannot be stored in the body, so it is recommended to take it frequently.

It is a good idea to regularly replenish your nutrition with the following drinks:

・Gyokuro
・Sencha

When brewing tea, it is recommended to avoid high temperatures.

What does vitamin C do and what is the recommended intake?

We will introduce the functions of vitamin C and the recommended intake amount.


●Function of vitamin C

Vitamin C is a nutrient necessary to support collagen, which accounts for approximately 30% of protein. It plays an important role in maintaining physical health. Vitamin C is difficult to accumulate in the body, so it is important to take it frequently on a daily basis.


●Amount of vitamin C ingested

According to the Ministry of Health, Labor and Welfare, the recommended intake of vitamin C for healthy adults is 100mg per day.

However, some experts believe that 100mg is not enough when considering the effects on beauty.

In a 2018 survey, we surveyed 100 doctors who are implementing vitamin C drip therapy, and found that 56% of them answered that they needed at least 2,000 mg of vitamin C per day. .

【source】
“Dietary Intake Standards for Japanese (2020 Edition)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10904750/000586563.pdf

[Survey results of 100 doctors] Is the daily intake of vitamin C recommended to be "2,000mg or more"?
What is the recommended daily intake of vitamin C?

Nutrients effective in preventing fever and colds

We introduced that vitamin C is an effective nutrient for maintaining health and beauty. From here, we will also introduce nutrients that help prevent fevers and colds. In order to live your day to the fullest, be sure to actively consume the following nutrients.


●Protein

When you catch a cold, your stomach and intestines tend to become weak, so it's important to take in the protein necessary to regenerate mucous membranes.

Protein can be divided into two types: "vegetable", which comes from beans and grains, and "animal", which comes from meat and fish.

In order to maintain daily health, it is important to have a well-balanced intake of both animal protein and vegetable protein.


●Vitamin A

Vitamin A can be expected to have the effect of protecting the body from viruses and promoting wound healing.

Vitamin A is also a nutrient that can be expected to have antioxidant effects. A lack of vitamin A can lead to chronic diarrhea and dry eyes, so be conscious of your intake.

It is a fat-soluble vitamin that easily dissolves in oil, and foods that contain it in large quantities include animal foods such asliver, eel,cheese, and chicken eggs, as well as carrots and pumpkins. Cooking with oil increases absorption.


●Vitamin E

Vitamin E is expected to maintain immune function and promote blood circulation.

Like vitamin A, vitamin E is an anti-aging nutrient because of its antioxidant properties. A lack of vitamin A increases the risk of skin problems, stiff shoulders, and infections such as colds.

Vitamin E is found in large amounts in eggs, almonds, soybeans, kiwis, and avocados. It is best to eat it while it is fresh, as it is susceptible to oxidation.

Consume vitamin C efficiently by cooking with heat in mind

In this article, we mainly explained recommended cooking methods for vitamin C.

Vitamin C is easily destroyed by heat, so if you want to ingest it efficiently, you need to devise cooking methods.
It is best to eat it raw or heat it for a short time.

Also, it is said that it is difficult to get enough vitamin C from daily meals. You can use supplements and health foods as needed.

Article supervision

Director of Miyata Gastroenterology and Dermatology Clinic
Mr. Naoki Miyata

Miyata Gastroenterology Dermatology Clinic

He is a general internal medicine specialist certified by the Japanese Society of Internal Medicine, an endoscopist certified by the Japan Gastroenterological Endoscopy Society, and a graduate of Taipei Medical University School of Medicine in Taiwan. Obtained doctoral degree from Keio University Graduate School of Medicine. After serving as a postdoctoral researcher at the University of Texas Southwestern Medical Center and a lecturer in gastroenterology at the International University of Health and Welfare Mita Hospital, he gained experience at JCHO Yamate Medical Center, Mizonokuchi Ekimae Dermatology Department, Nagamine Orthopedics, etc., and moved to Hyakunincho, Shinjuku Ward in 2020. Opened Miyata Gastroenterology and Dermatology Clinic.

Meet "my style"
We deliver wellness information.