Why We Should Consider to Take 1000mg Vitamin C?

Aug 23, 2021

Introduction
 

Based on Recommended Nutrient Intakes (RNI) Malaysia, the daily requirement of vitamin C for adults is 70mg1. This is achievable by taking vitamin C rich fruits and vegetables. In general, the intake of 2 servings of fruits and 3 servings of vegetables in a day can meet the needs of vitamin C as much as 210-280mg/day2.

The Amount of Vitamin C in 1 Serving of Fruits & Vegetables3
½ guava
228mg
1 kiwi
135mg
1 slice papaya
150mg
1 Mandarin orange
24mg
1 cup tapioca shoot
115mg
1 cup mustard leaves
53mg

Looking at the serving size, let us recall, how much fruits and vegetables had we eaten yesterday? Are we able to regularly consume the same recommended serving sizes every day?

If you are not a fan of fruits and vegetables, one of the convenient ways to obtain Vitamin C is through health supplementation.

The dosage of most vitamin C supplements in the market is 1000mg as it is designated to fill the RNI gap for daily body maintenance. In fact, 1000mg vitamin C had been shown to be effective in enhancing health5 as well as reducing the duration of common cold and cold incidence6,7.

If we only take as little as 70mg/day of vitamin C, it will be used up very quickly in the body to fight against various free radicals, generated from UV light, gadgets’ radiation, pollution, smoking habit etc. With its antioxidant property, vitamin C is shown to neutralize the free radicals by stabilizing the molecules. If there is no back-up supply of Vitamin C to the body, we are not able to gain optimize health benefits from the nutrient to enhance our body’s defense system.

Besides, due to Vitamin C’s sensitivity to heat, light, and oxygen, it is susceptible to degrade during cooking and thermal processing8. In this case, getting sufficient vitamin C from natural food sources will be a challenge that needs to be addressed. On the contrary, taking a high-strength vitamin C supplement shall be a feasible solution in providing the exact amount of vitamin C as stated in the ingredients list before the expiry date or the end of its shelf-life.

As vitamin C could not be produced or stored in our body, hence we need to obtain it either from food or supplementation on a daily basis for great health. If you feel that it is difficult to follow the dietary guidelines, you may consider taking 1000mg vitamin C supplementation as health maintenance as well as to gain other health benefits to complement a healthy lifestyle.


Check Out the Essential Guide to Vitamin C Supplements Fact Sheet!

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References
 
  1. National Coordinating Committee on Food and Nutrition. RNI Recommended Nutrient Intakes for Malaysia. A Report of the Technical Working Group on Nutritional Guidelines.Ministry of Health Malaysia; Putrajaya, Malaysia: 2017
  2. MOH Malaysia. Vitamin C: Apa yang perlu anda tahu? Retrieved 2021, July 7 from https://siraplimau.com/sayur-buah-tinggi-vitamin-c-suplemen/
  3. Nutrition Department, MOH Malaysia. (2021). Apa sumber vitamin C anda hari ini? Retrieved 2021, July 7 from https://www.instagram.com/p/CPur8MTN37U/?utm_medium=copy_link
  4. Nutrition Department, MOH Malaysia. (2021). Piramid Makanan Malaysia 2020. Retrieved 2021, July 7 from https://www.instagram.com/p/CLebzgHFcqo/?utm_medium=copy_link
  5. Ordman, A. R. (2010). Vitamin C twice a day enhances health. Health, 02(08), 819–823. https://doi.org/10.4236/health.2010.28123
  6. Van Straten, M., & Josling, P. (2002). Preventing the common cold with a vitamin C supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 19(3), 151–159. https://doi.org/10.1007/bf02850271
  7. Maggini, S., Beveridge, S., & Suter, M. (2012). A Combination of High-Dose Vitamin C plus Zinc for the Common Cold. Journal of International Medical Research, 40(1), 28–42. https://doi.org/10.1177/147323001204000104
  8. Tian J, Chen J, Lv F, Chen S, Chen J, Liu D, Ye X. Domestic cooking methods affect the phytochemical composition and antioxidant activity of purple-fleshed potatoes. Food Chem. 2016;197:1264–1270. doi: 10.1016/j.foodchem.2015.11.049.

为什么我们应该服用 1000毫克维生素C?

Aug 23, 2021

Introduction

根据马来西亚推荐营养摄入量 (RNI),成人每天维生素C的需求量为 70毫克1。这可通过吃进富含维生素C的水果和蔬菜即可达标。一般来说,一天摄入2份水果和3份蔬菜,就可以满足每日维生素C的需要,既是高达210-280毫克2

一份水果和蔬菜中的维生素C含量3
½粒番石榴
228毫克
1粒奇异果
135毫克
1片木瓜
150毫克
1粒橘子
24毫克
1杯木薯叶
115毫克
1杯芥菜叶
53毫克

看看份量,让我们回想一下,昨天我们吃了多少份水果和蔬菜?我们是否每天都能够摄入一样的推荐份量呢?

如果您不喜欢吃水果和蔬菜,获取维生素C的便捷方法之一就是通过营养辅助品。

市场上大多数维生素C辅助品的剂量为1000毫克,因为它被设定用于填补RNI的差距,以达到日常身体保健。事实上,1000毫克维生素C已被证明可有效增强身体健康5 以及减少普通感冒的持续时间和感冒的发病率6,7

如果我们每天只摄取少量的70毫克维生素C,它会很快地在体内被消耗掉,以对抗由紫外线、电子产品辐射、污染、吸烟习惯等产生的各种自由基。维生素C因具有抗氧化特性,所以能通过稳定分子来中和自由基。如果身体没有维生素C的后备供应,我们就无法从营养中获得最佳的健康益处来增强我们身体的防御系统

此外,由于维生素C 对热、光和氧气的敏感性,它在烹饪和接触到热处理的过程中很容易降解8。在这种情况下,要从天然食物中获取足够的维生素C将是一个需要解决的挑战。相反,服用高强度维生素C辅助品是一个可行的解决方案,可以在有效期或保质期结束前提供成分表中规定的准确维生素C含量。

由于维生素C无法在我们的体内产生或储存,因此我们需要每天从食物或辅助品中获取,以保持健康。如果您觉得难以遵循饮食指南,您可以考虑服用 1000 毫克维生素C辅助品来维持健康,从而也能获得其他健康益处,以达到健康的生活方式。


查看维生素 C 辅助品的基本指南!

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参考文献
 
  1. National Coordinating Committee on Food and Nutrition. RNI Recommended Nutrient Intakes for Malaysia. A Report of the Technical Working Group on Nutritional Guidelines.Ministry of Health Malaysia; Putrajaya, Malaysia: 2017
  2. MOH Malaysia. Vitamin C: Apa yang perlu anda tahu? Retrieved 2021, July 7 from https://siraplimau.com/sayur-buah-tinggi-vitamin-c-suplemen/
  3. Nutrition Department, MOH Malaysia. (2021). Apa sumber vitamin C anda hari ini? Retrieved 2021, July 7 from https://www.instagram.com/p/CPur8MTN37U/?utm_medium=copy_link
  4. Nutrition Department, MOH Malaysia. (2021). Piramid Makanan Malaysia 2020. Retrieved 2021, July 7 from https://www.instagram.com/p/CLebzgHFcqo/?utm_medium=copy_link
  5. Ordman, A. R. (2010). Vitamin C twice a day enhances health. Health, 02(08), 819–823. https://doi.org/10.4236/health.2010.28123
  6. Van Straten, M., & Josling, P. (2002). Preventing the common cold with a vitamin C supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 19(3), 151–159. https://doi.org/10.1007/bf02850271
  7. Maggini, S., Beveridge, S., & Suter, M. (2012). A Combination of High-Dose Vitamin C plus Zinc for the Common Cold. Journal of International Medical Research, 40(1), 28–42. https://doi.org/10.1177/147323001204000104
  8. Tian J, Chen J, Lv F, Chen S, Chen J, Liu D, Ye X. Domestic cooking methods affect the phytochemical composition and antioxidant activity of purple-fleshed potatoes. Food Chem. 2016;197:1264–1270. doi: 10.1016/j.foodchem.2015.11.049.

Mengapakah Kita Perlu Mempertimbangkan Pengambilan 1000mg Vitamin C?

Aug 23, 2021

Pengenalan

Berdasarkan Saranan Pengambilan Nutrien (RNI) Malaysia, keperluan harian vitamin C untuk orang dewasa ialah 70mg1. Ini dapat dicapai melalui pengambilan buah-buahan dan sayur-sayuran yang kaya dengan vitamin C. Secara amnya, pengambilan 2 sajian buah-buahan dan 3 sajian sayur-sayuran dalam sehari dapat memenuhi keperluan vitamin C sebanyak 210-280mg sehari2.

Jumlah Vitamin C dalam 1 Sajian Buah-buahan & Sayur-sayuran3
½ biji jambu batu
228mg
1 biji kiwi
135mg
1 potong betik
150mg
1 biji oren Mandarin
24mg
1 cawan pucuk ubi
115mg
1 cawan daun sawi
53mg

Melihat kepada sajian saiz sajian, mari kita imbas kembali, berapa banyak buah-buahan dan sayur-sayuran yang kita makan semalam? Adakah kita mampu untuk mengambil saiz sajian yang sama seperti yang dicadangkan setiap hari?

Sekiranya anda bukan penggemar buah-buahan dan sayur-sayuran, salah satu cara mudah untuk mendapatkan vitamin C adalah melalui suplemen kesihatan.

Kebanyakan dos suplemen vitamin C dalam pasaran ialah 1000mg yang ditetapkan bertujuan untuk memenuhi jurang RNI untuk kegunaan harian badan kita. Sebenarnya, 1000mg vitamin C telah terbukti efektif untuk meningkatkan kesihatan5 serta mengurangkan tempoh selsema dan kekerapannya,7.

Sekiranya kita hanya mengambil 70mg vitamin C setiap hari, ia akan dihabiskan dengan cepat oleh tubuh untuk melawan pelbagai radikal bebas yang dihasilkan oleh cahaya UV, radiasi produk elektronik, pencemaran, tabiat merokok dan lain-lain. Dengan sifat antioksidannya, vitamin C terbukti dapat meneutralkan radikal bebas dengan menstabilkan molekul. Sekiranya tidak ada bekalan tambahan vitamin C untuk tubuh, kita tidak dapat menerima manfaat kesihatan yang optimum dari nutrien ini untuk menguatkan sistem imun badan kita.

Selain itu, disebabkan vitamin C sensitif terhadap panas, cahaya dan oksigen, ia mudah untuk terurai semasa memasak dan terdedah kepada haba8. Oleh itu, mendapatkan vitamin C yang mencukupi dari sumber makanan semula jadi akan menjadi satu cabaran yang perlu ditangani. Sebaliknya, pengambilan suplemen vitamin C berdos tinggi merupakan penyelesaian yang dapat membekalkan jumlah vitamin C yang tepat seperti yang dinyatakan dalam senarai bahan sebelum tarikh luput atau jangka hayatnya berakhir.

Disebabkan vitamin C tidak dapat dihasilkan atau disimpan di dalam badan, kita perlu mendapatkannya daripada makanan atau suplemen setiap hari untuk kesihatan yang baik. Sekiranya anda mengalami kesukaran untuk mengikuti garis panduan pemakanan, anda boleh mempertimbangkan pengambilan suplemen vitamin C 1000mg sebagai langkah penjagaan kesihatan serta mendapatkan manfaat kesihatan lain untuk melengkapi gaya hidup sihat.


Lihat Panduan Fakta Penting Suplemen Vitamin C!

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Rujukan
  1. National Coordinating Committee on Food and Nutrition. RNI Recommended Nutrient Intakes for Malaysia. A Report of the Technical Working Group on Nutritional Guidelines.Ministry of Health Malaysia; Putrajaya, Malaysia: 2017
  2. MOH Malaysia. Vitamin C: Apa yang perlu anda tahu? Retrieved 2021, July 7 from https://siraplimau.com/sayur-buah-tinggi-vitamin-c-suplemen/
  3. Nutrition Department, MOH Malaysia. (2021). Apa sumber vitamin C anda hari ini? Retrieved 2021, July 7 from https://www.instagram.com/p/CPur8MTN37U/?utm_medium=copy_link
  4. Nutrition Department, MOH Malaysia. (2021). Piramid Makanan Malaysia 2020. Retrieved 2021, July 7 from https://www.instagram.com/p/CLebzgHFcqo/?utm_medium=copy_link
  5. Ordman, A. R. (2010). Vitamin C twice a day enhances health. Health, 02(08), 819–823. https://doi.org/10.4236/health.2010.28123
  6. Van Straten, M., & Josling, P. (2002). Preventing the common cold with a vitamin C supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 19(3), 151–159. https://doi.org/10.1007/bf02850271
  7. Maggini, S., Beveridge, S., & Suter, M. (2012). A Combination of High-Dose Vitamin C plus Zinc for the Common Cold. Journal of International Medical Research, 40(1), 28–42. https://doi.org/10.1177/147323001204000104
  8. Tian J, Chen J, Lv F, Chen S, Chen J, Liu D, Ye X. Domestic cooking methods affect the phytochemical composition and antioxidant activity of purple-fleshed potatoes. Food Chem. 2016;197:1264–1270. doi: 10.1016/j.foodchem.2015.11.049.