Aside from the health crisis we are going through, the onset of the cold months is always synonymous with cold, flu and runny nose. A kind of “perfect storm”, which unfortunately makes autumn a difficult season.
The use of the vaccines we have will no doubt play a role in our health. As well as the presence of a strong immune system ready to “fight off potential enemies”.
We’ve always heard that one of the keys to achieving this is to pay attention to the foods we put in the cart. In particular, it is often recommended to bet on products rich in Vitamin C. Orange is by no means the only one to contain this vitamin, and we also come across many other beliefs regarding vitamin C that are as widespread as they are false. Here are some of those great myths revealed by Ola magazine:
We have to be careful about vitamin C deficiency
Vitamin C is an essential nutrient for our body: it is directly involved in the immune system, in maintaining bone density, in the formation of collagen in the joints, in the absorption of iron, in good skin health. The problem is that our body cannot produce or store this nutrient on its own, so we have to get it through food. Contrary to what happens with vitamin D, for example, which is quite common in our population, we have “more than adequate” levels of vitamin C.
And if the health recommendations for taking this vitamin range around 90 mg per day for men and 75 mg for women, then the Spanish population, for example, according to experts, far exceeds these figures (multiply by 2, even 3 or 4). In fact, there must be very significant dietary restrictions to lead to a deficiency of this vitamin. Thus, a diet rich in fresh foods, especially fruits and vegetables, will provide us with more than the required amount of vitamin C.
The more vitamin C the better
The link between vitamin C and good immune system health can make us think: the more, the better. Wrong. Nothing or almost nothing is good anymore. And here we have no exceptions.
Maintaining adequate amounts of vitamin C is very helpful, but increasing it too much can actually have the opposite effect: often it can be easily excreted in the urine, but if these levels are too high, it can lead to diseases such as diarrhea. nausea, stomach cramps. Taking more vitamin C will never be synonymous with more benefit to our body.
Dietary supplements are our ally for good health
It is for all these reasons that we should not view vitamin C supplements as important health allies. We are of course generally talking about the elderly and healthy people. Excess is not a benefit. So, unless directed by a physician, forget about these supplements and the “vitamin C-rich” foods we see in the markets, BGNES reports.
Oranges are the richest in vitamin C.
Yes, it is true that oranges are a great source of vitamin C, but they are neither the only nor the one that contributes the most to its supply. For example, peppers are clearly ahead of oranges in the amount of this vitamin. Kiwis, strawberries, papaya, broccoli, Brussels sprouts, parsley are also great sources. But more than with specific foods, it is generally advisable to include a good amount in your daily menu of fresh fruits and vegetables. By doing this alone, we will cover necessary vitamin C levels.
Foods rich in vitamin C help prevent flu-like illness
Outside of myth, there is no scientific evidence to justify this claim. This may apply to malnourished vitamin C deficient populations, which is not the case. Yes, there are some studies, although not entirely conclusive, that indicate not so much a prophylactic effect as a particular effect of reducing the duration of these diseases once they occur. In any case, there is a much more effective “formula” when it comes to preventing the flu than swallowing amounts of oranges, and we know that all too well: wash hands.
Drink the juice quickly as the vitamins disappear
Could there be a myth that is more widespread than the one about vitamin C? Well, if you haven’t done it yet, it’s time to ban it. And it is that it was proven in 2002 that although vitamin C (ascorbic acid) is oxidized, the substance formed, called dehydroascorbic acid, continues to have the same properties as vitamin C. And in order for these properties to disappear, a few hours or the juice is exposed to a very high temperature above 120 degrees, which is not very common.
The next time you make juice, you don’t have to drink it right after straining. At least for nutritional reasons, the taste can vary. The next time you decide to squeeze the juice, you better choose to eat the whole orange. Provides more fiber, more satisfying, calorie intake is likely to be lower. It’s hard to eat more than one orange, and few juices have less than two or three. And more importantly, when squeezed, the fruit’s own sugars turn into free sugars, that is, sugars that should be avoided.
The “detox” effect of lemon in diets
Lemon, along with orange, is the other fruit in our collective imagination when it comes to vitamin C. And as a panacea for health. This is, of course, a completely healthy food packed with vitamins. But it is by no means wonderful. The capacity attributed to this citrus fruit is in many cases incorrect. Among them, the most popular is the purifying effect. And no matter how much they try to sell it to us this way, there is no food that can purify or “detoxify” our bodies, because the liver and kidneys have already taken care of it.
Of course, nothing happens with drinking water with lemon juice on an empty stomach; it is not harmful at all, but it is neither curative nor has good nutritional properties. In addition, you run the risk of understanding this juice as a substitute for other fruits that we have to eat all day, and too much lemon can cause erosion in the tooth enamel.
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