Vitamin C

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu.

Vitamin C, also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed. It performs many functions in the body. It is very important to know that vitamin C is not produced in the body, but must be obtained through food or tablets.

Functions of Vitamin C

First of all, vitamin C improves the activity of white blood cells, which in turn have the function of detecting and destroying bacteria, viruses and even cancer cells. Vitamin C is an extremely important antioxidant. It manages to enhance the action of other very valuable antioxidants - vitamins A and E.

Vitamin C has primarily a protective role in the body. It is known as the "antiscorbutic factor," because it helps prevent a disease called scurvy. When the amount of vitamin C in the body falls below 300 milligrams, the gums and skin lose the protective effect of this vitamin.

Cardiovascular disease, cancer, joint disease and cataracts are also associated with Vitamin C deficiency. Vitamin C achieves many of its protective effects through its action as an antioxidant and the prevention of oxygen-induced cell damage. Structures that contain fat (such as lipoprotein molecules) are also particularly dependent on the protective function of Vitamin C.

Vitamin C Deficiency

The symptoms of Vitamin C deficiency are mostly related to the disease scurvy - bleeding gums and skin discoloration, although nowadays this disease is extremely rare. Others more familiar symptoms of Vitamin C deficiency nowadays are slow wound healing, weak immune function, including susceptibility to colds and other infections, respiratory infection of the lungs and others.

Conditions caused by the toxicity of Vitamin C have also been observed, but they are caused by taking it as a dietary supplement and not as its natural form in food. At high doses, including 5 or more grams of Vitamin C, the fluid in the intestines becomes too concentrated and can cause osmotic diarrhea.

Risk factors for vitamin C deficiency

There are certain risk factors that can lead to ascorbic acid deficiency:

Incomplete or incorrect diet

Shortage or vitamin C deficiency is rare in developed countries, but can develop in geographic areas where people follow a restrictive diet or areas where people eat almost no fruits and vegetables. Therefore, an incomplete or incorrect diet can lead to vitamin C deficiency.

Pregnancy and lactation

During pregnancy and breastfeeding, a woman's body is more likely to suffer from vitamin C deficiency because, both through the placenta and through breast milk, the baby's body extracts nutrients needed for development, including vitamin C.

Drug or alcohol addiction

People who are addicted to drugs or alcohol are at higher risk of vitamin C deficiency.

Smoking

Smokers are another risk category. These people need more vitamin C. in your body due to the increased oxidative stress caused by smoking.

Medical condition

The most common risk factors for vitamin C deficiency are in addition to improper or poor diet: alcoholism and certain medical conditions such as anorexia, severe mental illness.

Recommended daily dose of vitamin C

To prevent vitamin C deficiency, the body needs a certain amount, depending on age:

• Babies from 0 to 6 months: 40 mg / day

• Babies between 7 and 12 months: 50 mg / day

• Young children, between 1 and 3 years: 15 mg / day

• Children between 4 and 8 years: 25 mg / day

• Children between 9 and 13 years: 45 mg / day

• Boys aged 14 to 18: 75 mg / day

• Men over 19 years of age: 90 mg / day

• Girls aged 14 to 18 years: 65 mg / day

• Women over 19 years of age: 75 mg / day

• Pregnant women under 18 years of age: 80 mg / day

• Pregnant women over 19 years of age: 85 mg / day

• Breast-feeding women under 18 years of age: 115 mg / day

• Breast-feeding women over 19 years of age: 120 mg / day

If you decide to take vitamin C supplements, it is important to consult your doctor before taking them. Taking vitamin C through supplements has many benefits for your body.

Vitamin C overdose

Large additional doses of Vitamin C may also increase urinary uric acid levels. Vitamin C can also increase the body's absorption of iron from plant foods, and therefore people who have health problems related to excess iron in the cells should avoid taking high doses of vitamin C.

For these reasons, the US National Academy of Sciences has set an upper limit for Vitamin C intake of 2,000 milligrams (2 grams) for adults 19 years of age and older.

Vitamin C is extremely sensitive to air, water and temperature. About 25% of the content of Vitamin C in vegetables and the fruit may be lost during blanching or freezing.

Cooking vegetables and fruits for a longer period of time (10-20 minutes) can lead to a loss of more than half of the total vitamin C. When fruits and vegetables are canned and then reheated, only 1/3 of the original content of Vitamin C can be preserved.

The categories of drugs that can reduce the supply of Vitamin C in the body include: oral contraceptives (birth control pills), NSAIDs (non-steroidal anti-inflammatory drugs, including aspirin), corticosteroids (eg cortisone), sulfonamides (often used as antibiotics or to treat cancer), and barbiturates.

Benefits of Vitamin C

Most forms of cardiovascular disease, joint disease, cancer, eye disease, thyroid disease, liver disease and lung disease require special emphasis on vitamin C intake.

Vitamin C prevents many cancers by fighting free radicals. A small number of studies have linked vitamin C intake to a lower risk of developing some cancers. However, most studies show that vitamin C does not affect the risk of developing cancer.

Vitamin C is also likely to be effective in relieving respiratory problems, such as upper respiratory tract infections caused by strenuous exercise. Using the vitamin before a physical activity requirement, such as running a marathon, can prevent upper respiratory tract infections that can occur after such intense exercise.

The aging process is also associated with special attention when taking vitamin C. In addition to these broad categories of diseases, special intake of vitamin C requires diseases such as acne, alcoholism, Alzheimer's disease, asthma, autism, depression, diabetes, intestinal diseases, Parkinson's disease, etc.

Sources of Vitamin C

Food supplements usually contain Vitamin C in the form of ascorbic acid. As Vitamin C is absorbed better in the presence of flavonoids, many of these supplements also contain flavonoids.

Versions are often available in which Vitamin C is usually combined with minerals such as calcium, magnesium, potassium.

Also widely available is a commercially available metabolic form of Vitamin C, marketed under the name Ester-C (TM), in which ascorbic acid is combined with several of its natural metabolites.

Excellent dietary sources of Vitamin C are: broccoli, pepper, cabbage, cauliflower, strawberries, lemons, mustard, turnips, Brussels sprouts, papaya, spinach, kiwi, peas, melon, oranges, grapefruits, green lemons, tomatoes, zucchini, raspberries, asparagus, celery, pineapple, lettuce, watermelon, dill, mint and parsley.