Vitamin C

How is the latest challenge going? Do you remember about your immunity? Today I have prepared a handful of facts about vitamin C, a popular topic in the autumn and winter. Vitamin C, or ascorbic acid, is a water-soluble vitamin which is not produced by our body and that’s why we must supply it. It is mainly used in numerous metabolic processes, therefore its adequate supply is of great importance in the context of the overall functioning of all organs and maintaining health.

Many of you associate vitamin C with immunity-supporting properties, but the range of its pro-health effects is much wider! It is widely used in cosmetology, in the treatment of periodontitis, cardiovascular diseases, cancer, inflammation of joints and bones as well as skin problems and anemia.

 

The demand for vitamin C

According to the Nutrition Standards for the Polish population, the daily requirement for vitamin C is:

• for children 40-50 mg/daily;
• for women 75 mg/daily;
• for men 90 mg/daily.

We also know that the demand increases e.g. in people with hypertension, pregnant and lactating women, diabetics, smokers, alcoholics, as well as in people who use certain medications, suffer from chronic stress or high physical strain.

 

Where do we find it?

The following are very good sources of this nutrient:

• rose hips,
• blackcurrant,
• pepper,
• parsley,
• acerola,
• brussels sprouts,
• kohlrabi,
• broccoli,
• strawberries,
• kiwi,
• lemon,
• orange,
• cabbage,
• cauliflower,
• spinach.

As you can see, fruit and vegetables are the best sources of vitamin C, but we must pay attention to its losses during the preparation of meals. Significant loss occurs during cooking and baking as well as through the contact of the vitamin with oxygen. Losses can be as high as 75%. Therefore, it is recommended, whenever possible, to have rich sources of vitamin C in raw form and to prepare meals immediately before consumption.

 

Properties and use

Boosting immunity

We now know that taking increased doses of ascorbic acid during infections and weaker immunity has no significant effect on improving health. We also know that regular intake of an appropriate dose of vitamin C, both with food and in the form of a supplement, reduces the risk of colds and a decrease in immunity, especially in physically active people and those who practice sports.

 

Supporting iron absorption

Adequate supply of vitamin C is also recommended for people struggling with chronic anemia, because this vitamin supports the absorption of iron in the digestive tract. That’s why you should always add lemon juice to your spinach salad ?

 

Supporting collagen synthesis

In addition, an adequate supply of vitamin C prevents the occurrence of bleeding gums and maintains the proper condition of the skin. That’s because this vitamin plays an important part in the synthesis of collagen, which is a component of our skin. 

We know from history that vitamin C deficiencies lead to the onset of scurvy (now very rarely diagnosed). This disease is characterized by a lack of collagen in the gums, which may result in the loss of teeth. This disease was mainly common among seafarers.

 

Antioxidant properties

You will not be surprised that vitamin C is a very well-known antioxidant (you can read more about them HERE), used both in cosmetology and in dietetics as an anti-aging agent. Ascorbic acid protects skin against the negative effects of solar radiation.

 

Supporting the immune system

More and more studies are conducted on the influence of vitamin C supply in people suffering from cancer. This vitamin supports the functioning of the immune system. The course of treatment and the chance for recovery largely depend on its condition. We cannot say that vitamin C is a medicine in this case, but it does support the treatment process and the health of patients.

 

 

Is it possible to overdose vitamin C?

All water-soluble vitamins are automatically eliminated from the body with urine. As a result, symptoms of its excess are usually not observed. However, very high doses, above 2000 mg / day, can cause side effects which include: 

• vomiting and nausea
• diarrhea
• various types of stomach ailments,
• hives.

 

Summary

The general positive effect on the human body shows how important it is to properly protect the body’s cells with vitamin C. A healthy, varied, balanced diet supplemented with ascorbic acid will allow you to enjoy health, good immunity, youthful appearance, and prevent possible injuries while working out. You can find vitamin C-COMPLEX from Levann HERE

 

Bibliography:

1. Dobosz A. Witamina C. Fakty i mity. Świat przemysłu farmaceutycznego. 2016, 1:76-81.
2. Janda K, Kasprzak M, Wolska J. Witamina C – budowa, właściwości, funkcje i występowanie. Pom J Life Sci. 2015, 61, 4: 419-425.
3. Kilian-Pięta E. Witamina C jako niezbędny składnik dla skóry człowieka oraz czynniki determinujące jej wchłanianie. Kosmetologia estetyczna. 2019, 1, 8: 25-30.