Vitamin C is the most well-known and familiar to us from early childhood vitamin. How does it work? How much vitamin C do people need every day? What food has vitamin C? All answers to these questions and much more tasty information you will find in the article below.
Vitamin C refers to water soluble substances. It does not accumulate in the human body. Vitamin C should be ingested with food daily. Vitamin C helps maintaining vitality for as long as life endures.
The importance of vitamin C
The main function of vitamin C is to provide a reliable immune protection and stabilization of the human psyche. Another important function of vitamin C is its powerful antioxidant properties. Thus, it feels good in fight against free radicals, which lead to fast aging and fatigue.
Plenty of free radicals are formed at high physical exertion and reinforced sports activities. Ultraviolet solar radiation, impaired metabolism, environmental hazards, toxic and harmful substances promote destructive activity of free radicals.
Vitamin C has a strengthening effect on bones, skin, tendon, teeth, blood vessels, and particularly on the microscopic capillaries. It also increases elasticity and strength of blood vessels and accelerates the healing of wounds, burns, and bleeding gums.
Receiving a sufficient amount of ascorbic acid has a positive effect on regulating metabolism. Vitamin C improves the condition of the adrenal glands and liver, endocrine glands, digestive system, lowers blood cholesterol. It has anti-allergic action and prevents the formation of ulcers in the stomach. In addition, vitamin C has beneficial effects on our eyes.
Vitamin C detoxifies alcoholics and drug addicts, helps with varicose veins, hemorrhoids, slows the body aging process, eliminates lines and wrinkles, and cares about the harmony and beauty of our body. Ascorbic acid is involved in the development of a number of anti-stress hormones. Modern biochemists are sure that calcium and vitamin C are natural dentists, because vitamin C fights bacteria causing dental caries and strengthens the gums, while calcium strengthens both jaw bones and the teeth.
Daily dose of vitamin C
The recommended daily dose of vitamin C is:
- 31 – 34 mg for infants;
- 42 – 55 mg for children (depending on age and sex);
- 44 – 72 mg for adults;
- 72 – 88 mg for pregnant women.
It is necessary to increase the daily dose of vitamin C with climate changes, large muscle stresses, illnesses, or various stressful situations.
Food with vitamin C
Plenty of fruits and vegetables are natural sources of vitamin C. Since ascorbic acid is water-soluble and loses stability when heated, it loses most of its vital elements during cooking. It is advisable to eat raw fruits and vegetables which contain vitamin C.
Sources of animal origin:
- Beef and pork liver;
- Kidneys and adrenal glands of animals;
- Goat milk;
- Mare’s milk.
Plant foods containing vitamin C:
- Leafy greens (lettuce, spinach);
- Citrus fruit (oranges, lemons);
- Sweet pepper;
- Potatoes (only baked in the skin);
- Green pea;
Here is a lecture on vitamin C by amazing Suzanne Humphries:
Plants that can be used for the preparation of vitamin infusions:
- Fennel (seeds);
- Burdock (root);
- Pine needles;
- Raspberry (leaves);
The compatibility of vitamin C
Vitamin C facilitates the absorption of aluminum, which can be toxic for you. Therefore, try to avoid taking drugs containing aluminum together with ascorbic acid. Aspirin and contraceptives can reduce the level of vitamin C in the blood. Vitamin C also participates in the absorption of iron and neutralizing toxins. In addition, it interacts with vitamins A, B1, B2, and B5. Ascorbic acid is essential for the formation of folic acid and protecting the hemoglobin. It also stabilizes vitamin E.
Main symptoms of vitamin C deficiency:
- Frequent colds;
- Bleeding gums;
- Inflammation of the mucous membranes;
- Pain in joints;
- Dry skin;
- Weak nerves;
- Poor concentration;
- Blurred vision;
- Early formation of wrinkles;
Please always keep in mind that the symptoms of an overdose of vitamin C are not such terrible as when you lack vitamin C. However, high doses can alter the digestibility of vitamin B12 and lead to shortages. Prolonged abuse of vitamin C may also lead to itching, irritation of the urinary tract, and diarrhea.
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