Vitamin C, whose canonical name is vitamin C, is a water-soluble vitamin, also known as L-ascorbic acid, which can fight against scurvy. It has a variety of physiological functions in the body, and deficiency or overdose is detrimental to health. Both natural vitamin C and synthetic vitamin C should be taken in controlled amounts. Long-term consumption of vitamin C has certain benefits and may also bring certain disadvantages. A. Benefits 1, enhance immunity: can enhance the body’s resistance to stress and immunity to the external environment; 2, promote healing: can promote the synthesis of collagen, the body’s damage has a certain repair effect, to prevent bleeding. If the lack of vitamin C may lead to poor wound healing; 3, lower cholesterol: can promote the conversion of cholesterol in the liver into bile acid salts, increasing the amount of excretion, thereby reducing the level of blood cholesterol; 4, promote iron absorption: can enhance the absorption, transformation, storage and utilization of ferrous iron in the body, to prevent iron deficiency anemia; 5, other: there are also antioxidant anti-oxidant free radical effect, can prevent atherosclerosis, prevent Gum recession bleeding, etc., and also for the liver has a certain protective effect. Second, the bad 1, affect digestion: side effects are mainly manifested as diarrhea, for the gastric mucosa itself weak barrier capacity, may form peptic ulcers; 2, lead to stones: long-term excessive consumption of vitamin C, may produce oxalic acid, leading to bladder stones; 3, other risks: long-term consumption of vitamin C people, the thickening of their arterial walls may be faster than the average person. One-time intake of large amounts of vitamin C may lead to the destruction of red blood cells and even hemolysis. The risk of scurvy may be higher than the average person who suddenly stops taking vitamin C for a long time. In general, most people can get enough vitamin C from their daily meals and do not need additional supplementation. Vitamin C comes mainly from fresh vegetables and fruits, such as peppers, hawthorn, citrus, strawberries, kiwi, etc. The leafy parts of vegetables are higher in content than the stems.