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vitamin C
function vitamin C stabilize epithelial barriers
​維生素C,又稱抗壞血酸,是一種水溶性維生素。 維生素 C 的主要功能是促進膠原蛋白合成,這是穩定上皮屏障必需的—乃是我們身體抵禦外部環境的第一道防線。
維生素C有助於製造皮膚、肌腱、韌帶和血管; 修復和維護軟骨、骨骼和牙齒; 也能間接提高非血紅素鐵的吸收。
Vitamin C, known as ascorbic acid, is a water-soluble vitamin. The main function of vitamin C is to promote collagen synthesis which is required for stabilization of epithelial barriers – the first defence in our body against external environment. Vitamin C helps to make skin, tendons, ligaments and blood vessels; repair and maintain cartilage, bones and teeth; also indirectly improve the absorption of non-haem iron. [1][2][3][4][5][6]
function vitamin C improve absorption of non-haem iron
function vitamin C anti-oxidation antiinflammatory
維生素 C 是一種強大的抗氧化化合物,可幫助對抗炎症。它在吞噬功能中很重要,對淋巴細胞也有免疫刺激作用。 在呼吸道感染時,身體會產生活性氧以殺死入侵體內的病原體。高維生素 C 水平可抵消極高水平的氧化應激,減低組織損傷,並產生消炎作用。
​Vitamin C  is a powerful antioxidant compound that can help fight inflammation. It plays a role in phagocytic function and has an immunostimulatory effect on lymphocyte cells.  In times of respiratory infection, reactive oxygen species (ROS) are generated during the respiratory burst to kill pathogens. High vitamin C levels in neutrophils are necessary to counteract the extremely high levels of oxidative stress and thus protect our organs, and resolves the inflammatory response. [1][7][18]

每日基本攝取量
Essential Daily Intake

我們的身體不能自已製造或儲存維生素 C,所以我們要在日常飲食中加入含大量維生素 C 的食物。
​Our body cannot make vitamin C on its own, nor store vitamin C. This is why it’s vital to include plenty of vitamin C-containing foods in our daily diet. [8]
vitamin C rich food chart
維生素 C 的每日建議攝取量為每天 200 毫克。
由於維生素 C 很容易因烹飪和光照而被破壞,因此最好生吃。如果食物需要煮熟,切記不要過熱來烹煮或煮太久。
The recommended daily value of vitamin C is 200mg daily. As vitamin C can be easily destroyed by cooking and exposure to light, it is best to consume certain foods in raw. If the food needs to be cooked, remember not to overheat or cook for too long. [9][10]

大劑量補充
Megadose supplementation

維生素 C有抗微生物特性,可降低感染風險。大劑量的維生素 C 通常用於緩解感冒和流感症狀。 [11][12]
雖然在人體中進行的生物利用度比較研究發現,合成的和天然的維生素 C 沒有差異,但我們必須注意,市場上並非所有的維生素 C 補充劑都適合大劑量食用。一些維生素 C 補充劑在高劑量服用時可能會引起消化不適。[3][13][14] 
Megadoses of vitamin C is often used in the relief of cold and flu symptoms because of its anti-microbial properties, thus reducing the risk of infections. [11][12]
Although comparative bioavailability studies in humans have shown no differences between synthetic and natural vitamin C, we must note that not all vitamin C supplements in the market are suitable for megadose consumption. Some vitamin C supplements may cause digestive discomfort when taken at high dosages. [3][13][14]

脂質體維生素C
Liposomal Vitamin C

與傳統的水溶性維生素 C 片相比,口服脂質體維生素 C 更容易被我們的身體吸收。包裹維生素 C 的脂質體允許它繞過腸道的吸收過程,被直接吸收到我們的身體中。 [13][15][16]
你可以在較短的時間內令血液中達到高濃度的維生素 C水平。而即使在高劑量下,脂質體維生素 C 也不會引起任何消化不適。 [13]
Oral consumption of liposomal vitamin C is found to be more easily absorbed by our body, as compared to conventional water-soluble vitamin C pills. The liposomes that encapsulate the vitamin C allows it to be absorbed into our body bypassing the dependency on intestinal absorption. [13][15][16]
Taking liposomal vitamin C can allow you to receive a large vitamin C concentration in your blood in relative short amount of time. And it is not associated with any digestive discomfort even at high dosages. [13]

神奇維C
The Amazing Vitamin C

vegielight passionC liposomal vitamin C
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過多維C有害嗎
What about excess?

你可能會擔心,如果我們的身體不能用完所有的維生素 C會有害嗎? 不要怕!由於維生素 C 是水溶性的,因過量攝入而中毒幾乎是不可能,過多的維生素 C 會通過腎臟排出體外。
Some people may concern what happen if our body cannot use up all the vitamin C? Fear not! Since vitamin C is water-soluble, intoxication upon excess intake is virtually impossible as vitamin C in concentrations exceeding the daily demands will be excreted via the kidneys. [17]

learn more vitamin D
learn more zinc
immunity basics
參考資料 ​References
[1] S Maggini, S Wenzlaff and D Hornig, Essential Role of Vitamin C and Zinc in Child Immunity and Health, The Journal of international medical research 38(2):386-414, April 2010, DOI:10.1177/147323001003800203 https://www.researchgate.net/publication/44642602_Essential_Role_of_Vitamin_C_and_Zinc_in_Child_Immunity_and_Health
[2] Vitamin C, NHS website, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ Accessed March 12, 2022.
[3] Is it possible to take too much vitamin C?, Mayo Clinic website, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030 , Published March 18, 2020, Accessed March 13, 2022.
[4] Sauberlich HE. A history of scurvy and vitamin C. 1997
[5] Johnston CS, Beezhold BL, Mostow B, Swan PD. Plasma vitamin C is inversely related to body mass index and waist circumference but not to plasma adiponectin in nonsmoking adults. J Nutr. 2007;137(7):1757–62.
[6] Johnston CS, Corte C, Swan PD. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond). 2006;3:35.
[7] Mousavi, Soraya et al. “Immunomodulatory and Antimicrobial Effects of Vitamin C.” European journal of microbiology & immunology vol. 9,3 73-79. 16 Aug. 2019, doi:10.1556/1886.2019.00016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6798581/
[8] Vitamin C, MedlinePlus Website https://medlineplus.gov/ency/article/002404.htm Accessed March 12, 2022.
[9] Levine, M et al. “Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance.” Proceedings of the National Academy of Sciences of the United States of America vol. 93,8 (1996): 3704-9. doi:10.1073/pnas.93.8.3704 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC39676/
[10] Vitamin C: Stress Buster, Psychology Today website, https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster , Published April 25, 2003, Accessed March 13, 2022
[11] Gorton, H C, and K Jarvis. “The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections.” Journal of manipulative and physiological therapeutics vol. 22,8 (1999): 530-3. doi:10.1016/s0161-4754(99)70005-9 https://pubmed.ncbi.nlm.nih.gov/10543583/
[12] Hong JM, Kim JH, Kang JS, Lee WJ, Hwang YI. Vitamin C is taken up by human T cells via sodium-dependent vitamin C transporter 2 (SVCT2) and exerts inhibitory effects on the activation of these cells in vitro. Anat Cell Biol. 2016;49(2):88–98.
[13] Liposomal vitamin C vs regular vitamin C supplements, The Health Clourd, website, https://www.thehealthcloud.co.uk/liposomal-vitamin-c-vs-regular-vitamin-c-supplements/ published August 17,2016. Accessed March 12, 2022.
[14] Carr, Anitra C, and Margreet C M Vissers. “Synthetic or food-derived vitamin C--are they equally bioavailable?.” Nutrients vol. 5,11 4284-304. 28 Oct. 2013, doi:10.3390/nu5114284 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847730/
[15] Davis, Janelle L et al. “Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia-Reperfusion Injury.” Nutrition and metabolic insights vol. 9 25-30. 20 Jun. 2016, doi:10.4137/NMI.S39764 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915787/
[16] 維他命C知多少 HSK Genetech website https://hskgene.com/blogs/probiolife-first/vitamin-c published March 13, 2020, accessed Mar 26, 2022.
[17] Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314–28.
[18] Sok Kuan Wong, Kok-Yong Chin, Soelaiman Ima-Nirwana, Vitamin C: A Review on its Role in the Management of Metabolic Syndrome, Int J Med Sci 2020; 17(11):1625-1638. doi:10.7150/ijms.47103, https://www.medsci.org/v17p1625.ht
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  • 主頁 Home
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    • 無麩質生日蛋糕 Gluten-free Cake
    • 無麩質麵包 Bread of Life
    • 烘焙材料 Baking Ingredients >
      • 無麩質預拌粉 Gluten-free Mix >
        • 全部預拌粉 All pre-mix
        • 班戟窩夫預拌粉 Gluten-free Pancake Waffle Pre-mix
        • 馬芬鬆餅預拌粉 ​ Gluten-free Muffin Pre-mix
        • 麵包預拌粉 Bread Pre-mix
        • 意式扁包預拌粉 ​ Gluten-free Focaccia Flatbread Pre-mix
        • 曲奇預拌粉 Cookie Pre-mix
        • 撻皮預拌粉 Tart Crust Pre-mix
      • 無麩質麵粉 Gluten-free Flour
    • 維機力 脂質性維他命C Vegielight Liposomal Vitamin C
    • 芬蘭莓粉 Arctic Power Berries
    • 第三天 ​自然農法健康茶 The Third Day Natural Farming Tea
    • 無添加果籽 Revitalize Natural Fruits & Seeds
    • 秋田大潟村 發芽糙米意粉 AKITAKOMACHI Sprouted brown rice pasta
  • 營樂學校 Nutri-School
    • 小麥與麩質 Wheat & Gluten
    • 食物過敏和敏感 Food Allergy & Sensitivty
    • 凡事謝恩 Give Thanks >
      • 感謝料理者 Give Thanks to Chef
      • 感謝快遞員 Give Thanks to Courier
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    • 神奇維C Amazing Vitamin C
    • 免疫力 Immunity 101 >
      • 免疫力 基礎篇 Immunity Basics
      • 維生素C Vitamin C
      • 維生素D Vitamin D
      • 鋅 Zinc
    • 身心健康 Mind-Body Health >
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      • 清理負面情緒 Clean Up Mental Mess
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