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Korzyści Mikrodermabrazji Twarzy z Witaminą C
Food Sources
All fruits and vegetables contain some amount of vitamin C.
Fruits with the highest content of vitamin C include:
- Cantaloupe
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, and cranberries
- Watermelon
Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, and cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.
The best food sources of vitamin C are uncooked or raw fruits and vegetables. Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.
Chcesz mieć piękną skórę? Dowiedz się, czy mikrodermabrazja to zabieg dla ciebie
Mikrodermabrazja to popularny zabieg medycyny estetycznej, który poprawia wygląd i kondycję skóry. Czy jest bezpieczny i czy warto się mu poddać?
Mikrodermabrazja jest jednym z najbardziej podstawowych i powszechnych zabiegów w salonach odnowy. Jest to nieinwazyjny zabieg złuszczający, który jest korzystny dla szerokiej gamy typów skóry. Pomaga wygładzić skórę, przez co wygląda ona na jaśniejszą. Zabieg pozwala zminimalizować zatykanie porów i przebarwienia.
Chociaż mikrodermabrazja jest łagodniejsza niż inne profesjonalne zabiegi, takie jak peelingi chemiczne lub laseroterapia, dobrze jest wiedzieć dokładnie, z czym możemy mieć do czynienia, przed umówieniem się na pierwszą wizytę u specjalisty. Dermatolog Melanie Palm podzieliła się kilkoma ważnymi informacjami na temat mikrodermabrazji.
How much vitamin C you need each day
When it comes to vitamin C, a little bit goes a long way — which is to say, it’s not all that difficult to get your recommended daily amount. For example, one medium orange has about 80 milligrams of vitamin C, which accounts for much of your daily intake.
For adults ages 18 and over, here’s how the National Institutes of Health (NIH) breaks down its vitamin C recommendations:
- Men: 90 mg
- Women: 75 mg
- People who are pregnant: 85 mg
- People who are lactating: 120 mg
“Keep in mind that these recommendations are a minimum to prevent deficiency,” Peart says, “and some experts believe the recommendations should be higher.”
These recommendations also don’t take into account bodily differences like weight, height, sex assigned at birth, overall health, etc. Plus, if you smoke, you’ll need about 35 mg more per day because smoking is toxic to cells, causing your body to use up its vitamin C more quickly.
If you’re not sure how much vitamin C you should be getting, talk to a healthcare provider for personalized guidance.
Signs of a vitamin C deficiency
Most people who live in North America get enough vitamin C in their daily diet. But malnourishment, alcohol use disorder, smoking and eating disorders can all lead to low levels of vitamin C.
“Not getting enough vitamin C is fairly uncommon,” Peart states, “but in some cases, people can become deficient in it.” That can lead to scurvy, a more serious form of deficiency that, though rare in North America, is most commonly seen in people who live in extreme poverty and/or those who are under-housed.
Risks of too much vitamin C
But too much of a good thing is, well, too much. The upper limit of vitamin C supplements is 2,000 mg per day, at doses higher than that, you may experience side effects like:
- Bloating.
- Diarrhea.
- Headaches.
- Flushed skin.
- Cramps and/or an upset stomach.
Side Effects
Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended. Doses this high can lead to stomach upset and diarrhea, and rarely, kidney stones. Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to shortage of vitamin C in the baby after delivery.
Too little vitamin C can lead to signs and symptoms of deficiency, including:
- Anemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults.
What are the best sources of vitamin C?
Vitamin C is an essential nutrient, which means your body needs it but can’t make it on its own. Instead, you have to get vitamin C from the foods you eat — namely, fruits and vegetables.
“For peak freshness and nutrients, choose fruits and vegetables that are in season where you live,” Peart advises. “Frozen fruit and veggies are a great option, too, especially if you live in climates where seasonal produce is limited.”
But why do you need vitamin C in the first place? Good question. It helps your body form and maintain connective tissue like skin and bones, and it’s also a powerful antioxidant, protecting your cells from damage caused by harmful molecules known as free radicals.
Citrus fruits
Let’s start with what you already know: Yes, oranges are a great source of vitamin C. But they’re certainly not the only citrus fruits that deliver on this important nutrient.
The amount of vitamin C in citrus fruits varies depending on a lot of factors, including the type, size and ripeness of the fruit itself. But here are some estimates of the vitamin C content in common citrus fruits:
- Orange: 70–90 milligrams (mg).
- Grapefruit: 80–100 mg.
- Lemon: 30–40 mg.
- Lime: 20–30 mg.
“Just one orange or grapefruit can fulfill your daily required dose of vitamin C,” Peart says.
How to enjoy them: Here’s a vitamin C-forward recipe you probably haven’t tried yet: Quinoa Orange and Pistachio Salad fulfills 100% of your daily requirement of vitamin C and vitamin A.
Cruciferous vegetables
It’s not breaking news that green veggies are good for you, but you may be surprised to learn that they’re a great source of vitamin C, too. Vegetables in the cruciferous category all have distinctive, cross-shaped flowers — and many of them give you all or most of your daily vitamin C intake:
- Broccoli (1 cup, chopped): 80 mg.
- Kale (1 cup, chopped): 80 mg.
- Brussels sprouts (1 cup): 75 mg.
- Red cabbage (1 cup): 50 mg.
- Cauliflower (1 cup, chopped): 48 mg.