Vitamin C and beauty health

Author: Koike Go Ryo (Japan) / et al.
Translator: Zhu Xiaohui
Editor-in-Chief: Shiban
Publisher:
Publish Date: 1999-09-01
Features:
Excerpt: Are there still cases of insufficient vitamin C intake despite ensuring adequate consumption through recipes? Vitamin C is highly susceptible to loss upon heating. Moreover, as the cultivation, transportation, and sales methods of vegetables and fruits—sources of vitamin C—change, the actual intake of vitamin C decreases. It is well-known that vitamin C is a for treating colds and enhances resistance to viruses and bacteria. It also inhibits the formation of carcinogens such as nitrosamines. Additionally, with the increase in atmospheric pollutants like smoke and dust, the need to consume more vitamin C becomes inevitable. For women, vitamin C can also suppress the production of melanin in the skin. Since the body cannot synthesize vitamin C, deficiencies can lead to conditions like scurvy, though these diseases are no longer rampant today. However, due to the pollution of air, water, and soil, as well as the increase in ultraviolet radiation caused by the depletion of the ozone layer, our living environment continues to deteriorate. Therefore, it is necessary to adapt to these changes by consuming more vitamin C to boost immunity and maintain health. This idea is now being put into practice, as previous recommendations were based solely on preventing vitamin C deficiency, which is insufficient for enhancing overall health. To achieve the health-boosting effects of vitamin C, one must consume more than 600 grams of vegetables and fruits daily. So, how much vitamin C should we consume to enhance health? The current recommended daily nutrient intake of vitamin C for adults is 50 milligrams, while the average intake in China is 120 milligrams, which is considered quite sufficient. However, this 120 milligrams does not account for losses during cooking. Even seasonal fresh vegetables lose about 40% of their vitamin content after boiling, and the actual vitamin C content in vegetables is often lower than theoretical values. In other words, while the calculation shows 120 milligrams, the actual intake is closer to 65 milligrams. Moreover, this figure is only the Japanese average, so individuals who consume fewer vegetables and fruits may have an intake below the recommended level. From a health and beauty perspective, it is even more important to actively consume vitamin C, with a target of at least double the recommended amount—around 100 milligrams daily. Considering cooking losses and the reduced nutritional value of vegetables and fruits, the target could be set at around 200 milligrams per day. In modern Japanese dietary habits, people consume 80 grams of dark green vegetables, 170 grams of light-colored vegetables, 65 grams of tubers, and 125 grams of fruits daily, totaling 440 grams. To ensure a daily intake of at least 200 milligrams of vitamin C, an additional 100 grams can be added, bringing the total to a minimum of 600 grams daily—100 grams of dark green vegetables, 200 grams of light-colored vegetables, 100 grams of tubers, and 200 grams of fruits. This means that consuming 600 grams of seasonal fresh vegetables or fruits daily can guarantee sufficient vitamin intake.
Vegetables and fruits not only provide vitamin C but also serve as sources of carotene and dietary fiber, which help prevent adult diseases and cancer. From this perspective, we should also consume more of them. Proper combinations of side dishes, soups, and snacks can further enrich vitamin C intake. Today, with the increase in dining out, home-cooked meals often mimic restaurant-style dishes, centered around protein-rich foods. However, home cooking should prioritize balanced nutrition and delicious flavors. This book focuses primarily on vitamin C, but to ensure adequate intake of other essential nutrients like dietary fiber, carotene, vitamin E, iron, and calcium, which are often insufficient in modern diets, we have carefully selected and expanded the variety of side dishes. Since the main sources of vitamin C are fruits and vegetables, the diversity of side dishes is crucial. In this book, side dishes are categorized as "primary side dishes" and "secondary side dishes." "Primary side dishes" are mainly composed of vegetables, supplemented with small amounts of protein-rich foods. "Secondary side dishes" are simpler vegetable and fruit-based dishes, suitable as one of two side dishes or paired with other main courses.
Another important type of side dish is soup. Soups primarily serve to supplement hydration, but by adding ingredients, they can become delicious vegetable-based side dishes. As more ingredients are added, the water content decreases, allowing for increased vegetable intake while reducing salt consumption—a win-win situation.
This book also includes many desserts and snacks. People often view desserts and snacks as mere accompaniments to meals, but as supplementary foods, they should be paired thoughtfully. Especially for fruits and tubers, those who enjoy them think about them daily, while those who dislike them ignore them. In reality, fruits and tubers are rich in vitamin C and are not easily lost during cooking, making them a shame to skip. For those who rarely eat fruits and tubers, it is advisable to develop a habit of consuming desserts and snacks.
For men who work late or dine out frequently, adding fruits to their breakfast or lunch boxes can be beneficial. Additionally, vitamin C is an effective remedy for hangovers. At home, replacing rice with fruit tea can also be effective. Making desserts with fruits and tubers may result in some vitamin C loss during cooking, but these desserts can be stored for longer periods, making them a good option for those who fail to get sufficient vitamin C from meals. This book also introduces many fruit and vegetable-based desserts, which can be particularly helpful for children who dislike vegetables and men who frequently eat out.
Balanced Pairing and Calorie Control
Since this book does not include main dishes centered around protein-rich foods, you can complement your regular main dishes with the side dishes or soups introduced here. At this time, it is essential to pay attention to controlling overall calorie intake. The amount of vegetables has a minimal impact on calories, but the use of seasonings can significantly alter the calorie content of the same amount of vegetables.