Since childhood, vitamin C has become an essential part of a person’s daily diet. Almost everyone has heard about the miraculous properties of this substance, which can defeat the common cold, relieve unpleasant symptoms of the onset of influenza, “boost” immunity and restore vitality and excellent health. That is why in the autumn-spring season all kinds of a citrus and other natural sources of ascorbic acid is so popular.
However, one should think about full-fledged vitaminization of the body not only in the demi-season, when the risk of picking up the virus is much higher: the functions of vitamin C are not limited to maintaining immunity - this substance plays an important role in ensuring normal biological processes that are responsible for full-fledged vital activity. That is why a healthy diet enriched with ascorbic acid is important at any time of the year.
What is vitamin C for and what is it for?
The importance of vitamin C, scientists and doctors have appreciated long before its discovery. Despite the fact that for the first time it was possible to isolate ascorbic acid only in 1928, since the middle of the XIX century there was an unspoken credo among sailors and travelers - to consume oranges and citrus juice daily. Without even knowing which foods contain vitamin C, they intuitively filled the body's needs. It was thanked to such a diet that they were able to defeat scurvy - an extremely dangerous disease that could lead to death. Later this observation received scientific justification: in 1932 there were studies confirming the effectiveness of vitamin C against scurvy. And although this disease has almost sunk into oblivion, ascorbic acid is still called the anti-zingotic vitamin.
From the time of discovery to the present day, many scientific studies have been devoted to the properties of ascorbic acid. It would seem that scientists have long decided what vitamin C is and what it is eaten with, but until now, studies have confirmed more and more useful properties of this substance. It is regularly used not only in medicine, but also in the beauty industry because of the functions of such a familiar and familiar ascorbic acid is truly unlimited.
Pure vitamin C itself is a complex organic compound. In appearance, it is not much difference from the familiar pharmacy form, released in the form of a white powder of sweet and sour taste. However, natural ascorbic acid is much more useful, because it is easily and painlessly absorbed without causing allergies, hypervitaminosis and other “concomitant” symptoms inherent in pharmacological therapy. In addition, knowing what is needed and where vitamin C is contained. It will not be difficult to correctly compile a full menu and provide the body with all the necessary substances.
Anti-zingotic vitamin refers to water-soluble substances. It practically does not accumulate in the body, so the intake of ascorbic acid with the diet should be regular and sufficient. However, this property also has a flip side: hypervitaminosis C is quite rare - in most cases, excess vitamin A is eliminated naturally. Exception is the use of the medication form of the vitamin - in this case, the regular use of high doses is fraught with unpleasant consequences.
Ascorbic acid is not highly resistant to external factors, it is easily destroyed at high temperatures and long-term storage, especially in open sunlight. That is why a raw food diet is considered the most enriched in vitamin C - if improperly processed, even the most fortified product can turn into a useless “ballast”. Also, a decrease in the concentration of this vitamin is observed with improper defrosting of pre-frozen plant foods. In this case, slow thawing is worse than shock: it is better to place frozen cubes with vegetables in boiling water for a few seconds - so the loss of vitamins will be minimal. By following these simple rules, you can avoid the lack of vitamin C, painlessly survive the lack of seasonal sources of ascorbic acid.
What foods contain vitamin C
Most vitamin C is found in herbal products. In addition to standard, lemon and orange ascorbic acid are rich in kiwi, rosehip, red pepper, black currant. You can replenish the daily norm with onions, tomatoes, cauliflower and Brussels sprouts, broccoli, potatoes. As for animal products, there is vitamin C in the liver and kidneys.
Why vitamin C
Ascorbic acid refers to water-soluble vitamins. She is responsible for the growth and restoration of muscles, blood vessels, gums and teeth. Affects the condition of bones and cartilage. Helps the body absorb iron, normalizes blood formation processes. Responsible for capillary permeability. It affects the exocrine function of the pancreas and thyroid gland.
Vitamin C heals open wounds, cracks or cuts. It is often added to cosmetics as an effective antioxidant. It smoothes wrinkles, moisturizes the skin and protects it from the negative effects of the environment - winds, colds or ultraviolet radiation. Participates in the formation of the collagen.
For those who are like to have a busy weekend, vitamin C is a real lifesaver. Ascorbic relieves' hangover.
Daily intake of vitamin C.
The dosage of ascorbic acid depends on the age of the person. So for infants up to six months, 30 milligrams per day is enough. Children under 3 years old should already receive 45 milligrams. Adolescents from 15 years old require 60 milligrams. For adults, the daily requirement increases to 75 milligrams. Pregnant and lactating women need about 95 milligrams of ascorbic acid per day.
Smokers experience an increased need for vitamin C because one cigarette destroys 25 milligrams of ascorbic acid.
Information about what vitamin C is and what it is eaten with is an extremely important for everyone who wants to maintain and increase their health, to remain an energetic and active person throughout life. A lack of vitamin C, as well as an excess of it can provoke many disorders of vital functions in the body, cause dangerous symptoms, and ultimately lead to serious diseases, some of which are irreversible. That is why it is necessary to carefully plan your diet, including seasonal fortified fruits and vegetables, and if they are absent, try to fill the deficit with frozen foods and herbal infusions with vitamin C.