维生素C，又称为L-抗坏血酸，又译维他命C，是人体各种生物和生理过程所需的维生素。维生素C是水溶性维生素。它可以溶解在水中并被输送到人体的组织中，但是它并不会被妥善地保存在人体中。因此，维生素C必须仅通过饮食获取，主要是水果和蔬菜，以维持人体正常的代谢功能。
FOUR IMPRESSIVE WAYS VITAMIN C CAN BENEFIT YOUR BODY
维生素C的四种好处
1. Boosts immunity / 增强免疫力
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system. Firstly, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Secondly, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. Third, vitamin C is an essential part of the skin’s defence system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers. Studies have also shown that taking vitamin C may shorten wound healing time.
人们服用维生素C辅助品的主要原因是增强免疫力，因为维生素C参与免疫系统的许多部分。首先，维生素C有助于白血球的产生，如有助于保护人体免受感染的淋巴球和吞噬细胞。其次，维生素C帮助这些白血球更有效地发挥功能,同时保护它们免受潜在有害分子（例如自由基）的破坏。第三，维生素C是皮肤防御系统的重要组成部分。它可以被积极地输送到皮肤，在皮肤中它可以作为抗氧化剂，并有助于增强皮肤的屏障。研究还显示服用维生素C可以缩短伤口愈合的时间。
2. May reduce your risk of chronic disease / 可以降低患上慢性疾病的风险
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defences. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defences fight inflammation.
维生素C是一种强大的抗氧化剂。它可以增强人体的自然防御能力。抗氧化剂是增强免疫系统的分子。它们通过保护细胞免受称为自由基的有害分子的侵害。当自由基累积时，它们可以促进一种称为氧化应激的状态，这种状态与许多慢性疾病有关。研究显示，多摄取维生素C可使血液中的抗氧化剂水平提高多达30％。这有助于身体抵抗自然炎症。
3. May help manage high blood pressure / 有助于控制血压
Studies have shown that vitamin C may help lower blood pressure in those with and without high blood pressure. An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.
研究显示，维生素C可能有助于降低血压。一项动物研究发现，服用维生素C辅助品有助于放松从心脏输送血液的血管，从而降低血压。
4. Helps prevent iron deficiency / 帮助预防铁缺乏症
Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb. This is especially useful for people on a meat-free diet, as meat is a major source of iron. As a result, vitamin C may help reduce the risk of anaemia among people prone to iron deficiency.
铁质是一种在体内具有多种功能的重要营养素。这对于制造红血球并在体内输送氧气至关重要。维生素C辅助品可以帮助改善饮食中铁质的吸收。维生素C有助于将吸收不良的铁质（例如植物性铁源）转化为易于吸收的形式。这对无肉饮食者特别有用，因为肉类是铁质的主要来源。因此，维生素C可能有助于降低容易缺铁的人患贫血症的风险。
WHO SHOULD BE CAREFUL WITH VITAMIN C?
谁应该谨慎摄取维生素C？
1. Patient with kidney problem / 肾病患者
Because vitamin C is excreted by the kidney, intake greater than 100-200 mg/day should be avoided in CKD to avoid oxalosis, which is the accumulation of the metabolic by-product of ascorbic acid. Many organs and tissues of the body can be affected by oxalate deposits, including the kidneys.
由于维生素C通过肾脏排出，因此在慢性肾病中应避免每天摄入超过100-200 mg / mg的维生素C，以避免草酸化，而草酸化是抗坏血酸代谢副产物的积累。人体许多器官和组织都可能受到草酸盐沉积物的影响，包括肾脏。
2. Patient taking certain medicines / 服用某些药物的病人
• Aluminium / 铝
Taking vitamin C can increase your absorption of aluminium from medications containing aluminium, such as phosphate binders. This can be harmful for people with kidney problems.
服用维生素C可以增加您从含铝药物（例如磷酸盐粘合剂）中吸收铝的能力。这可能对患有肾脏问题的人有害。
• Chemotherapy / 化疗
There is concern that use of antioxidants, such as vitamin C, during chemotherapy might reduce the drug’s effect.
在化疗中使用抗氧化剂（如维生素C）可能会降低药物的作用。
• Estrogen / 雌激素
Taking vitamin C with oral contraceptive or hormone replacement therapy might increase your estrogen levels.
一起服用维生素C和口服避孕药或激素替代疗法可能会增加雌激素水平。
• Protease inhibitors / 蛋白酶抑制剂
Oral use of vitamin C might reduce the effect of these antiviral drugs.
口服维生素C可能会降低这些抗病毒药的作用。
• Niacin / 烟酸
Taking vitamin C with niacin, which might benefit people with high cholesterol, could reduce niacin’s effect.
一起服用维生素C和烟酸可能会使患高胆固醇的人受益，但是也可能会降低烟酸的作用。
• Warfarin (Coumadin, Jantoven) / 华法林（库马丁、扬托芬）
High doses of vitamin C might reduce your response to this anticoagulant.
高剂量的维生素C可能会降低您对这种抗凝剂的反应。
According to Malaysia RNI 2017, requirement for vitamin C is 70 mg/day. This number can easily be achieved through natural foods such as fruits and vegetable. There’s always an easy option, the choice is in your hand.
根据马来西亚RNI 2017，维生素C的需求量为70毫克/天。这个数字可以通过水果和蔬菜等天然食品轻松获取。总会有一个简单的选择，选择就在您手中。
