VITAMINSVITAMIN C -PROPERTIES, BENEFITS, RECOMMENDED DOSE

The Vitamin C has many positive effects, including skin regeneration. Helps increase and regenerate tests throughout the body.

C VITAMIN

Vitamin C, also known as ascorbic acid, is one of the immediate and most effective nutrients. Among its benefits is the protection of the body against immune deficiencies, cardiovascular diseases, prenatal problems, eye diseases and even against the aging of the skin.

What effects does the consumption of Vitamin C have on our body?

The human body cannot synthesize vitamin C alone, so you need to take your dose from diet and supplements. Vitamin C has many positive effects, including regenerating the skin.

This helps increase and regenerate tests throughout your body, helping your body produce more collagen. Collagen is an essential protein for the regeneration of the skin, the maintenance of the joints, tendons, ligaments, cartilage and blood vessels.

In addition, vitamin C is a powerful antioxidant that prevents the action of free radicals (compounds that result from oxidation processes and, as a result of contact with agents, or pollutants) in the body.

The accumulation of free radicals in the body, is a dangerous time, because this is one of the factors that contribute to the aging process, but also in the appearance of cardiovascular diseases, arthritis, and cancer.

We also need vitamin C to synthesize the most important neuronal rescue: norepinephrine, adrenaline, dopamine, produced in the nervous system or adrenal glands.

Vitamin C is found in high concentrations in the brain, white blood cells, eyes, adrenal glands, liver, thyroid, thin classroom mucosa, or spleen.

They have concentrations of vitamin C between 10 and 50 times higher than those of plasma, invisible globules or salt details. Therefore, when a vitamin C deficiency occurs, these are the first organs to be affected.

Vitamin C: Benefits

Vitamin C can have numerous benefits in the body, the most important of which are:

  1. Strengthening of immunity .
  2. Reduce cold or flu symptoms .
  3. Antioxidant effect .
  4. Decrease in hypertension .
  5. Dilation of blood vessels .
  6. Reduces the effects of intoxication  .
  7. Helps to lose weight .
  8. Reduce stress levels .
  9. Decreases the risk of cataracts .
  10. Reduces the risk of developing cancer .
  11. Help maintain energy levels .
  12. Protects the body against cardiovascular diseases .
  13. Protects the body against diabetes .
  14. Prevents asthma .
  15. Protects the skin against UV rays .
  16. Stimulates collagen production .
  17. Wound healing .
  18. Improves skin texture .
  19. Helps hair growth .
  20. Prevents hair loss .

Vitamin C: natural remedy.

All these benefits of vitamin C contribute to maintaining the health and proper functioning of the body. It has a restorative effect.

Because it helps restore tissues by stimulating collagen production, vitamin C is effective in healing wounds from burns, surgery, cuts, or UV exposure.

Many commercial lotions or solutions contain this ingredient with skin repair properties.

Fight against cancer

Scientists have found that a high intake of vitamin C reduces the risk of developing cancer in the lungs, vocal cords, throat and mouth, colon, stomach and esophagus. In addition, vitamin C is beneficial for people undergoing chemotherapy and radiation therapy, reducing its toxic effects on the body.

Diabetes

Vitamin C deficiency is one of the factors that contribute to the development of diabetes. Therefore, vitamin C supplements are beneficial for diabetics as it helps to process insulin and glucose more easily, regulating blood sugar levels.

Prevents heart (heart) disease

Studies show that vitamin C helps dilate blood vessels, may reduce the risk of blood clots, and lower cholesterol levels, which improves blood circulation and actively contributes to maintaining heart health.

Regulates blood pressure

Vitamin C helps reduce the risk of strokes, as it maintains blood pressure in normal parameters, but also because it protects the body against free radicals, one of the factors that predispose to strokes. Vitamin C lowers blood pressure in people with problems and can help prevent premature birth.

Asthma

Studies show that regular intake of vitamin C can reduce asthma attacks and improve the work of the respiratory system.

Recommended daily dose

The RDA varies based on gender, age, and other important factors, such as a person’s pregnancy and ailments. A balanced diet usually provides the necessary intake of ascorbic acid

In children

  • between 1 and 3 years 15 mg a day.
  • between 4 and 8 years 25 mg a day.
  • between 9-13 years 45 mg a day.

In adolescents

  • girls between 14 and 18 years old 65 mg a day.
  • boys between 14 and 18 years old 75 mg a day.

In adults

  • men 90 mg a day.
  • women 75 mg a day.
  • pregnant women 85 mg a day.
  • mothers breastfeeding 120 mg per day.

Passive smokers and smokers of any age should increase their daily intake of vitamin C by 35 mg.

The best food sources of vitamin C are plant-based foods, especially fruits and vegetables. From the category of fruits with the most present ascorbic acid in the composition, they belong to:

  • Cantaloupe;
  • citrus (lemons, oranges);
  • kiwi;
  • mango;
  • papaya.;
  • pineapple.;
  • Strawberry;
  • raspberries;
  • blueberries;
  • merengue;
  • watermelon.

The vegetables with the highest vitamin C content are:

  • broccoli
  • Brussels sprouts;
  • cauliflower;
  • spinach;
  • green leafy vegetables;
  • potato;
  • potato;
  • tomato;
  • tomato juice;
  • pumpkin;
  • successively.

Some types of breakfast cereals and drinks are also fortified with vitamin C. The best source of ascorbic acid is fresh fruits and raw vegetables.

The content of vitamin C in food decreases with its exposure to high temperatures or oxygen in the air, when it is cut.

Fresh broccoli, left at room temperature for 6 days, loses up to 80% of the ascorbic acid content. Frozen for a year, cabbage can lose half its amount of vitamin C. Preserving vegetables and fruits also significantly reduces the content of this essential nutrient.

Excess vitamin C rarely causes adverse effects, as the body cannot store this nutrient. Even so, a dose of more than 2000 mg a day can trigger unpleasant reactions, such as digestive disorders or diarrhea.

On the other hand, vitamin C deficiency is much more dangerous. Among the signs and symptoms of deficiency of this essential nutrient that are

  • anemia;
  • gingival bleeding;
  • vulnerability to infections;
  • slow wound healing;
  • dryness and damage to hair;
  • rapid bruising;
  • gingivitis (inflammation of the gums);
  • nose bleed;
  • possible weight gain (due to decreased metabolic rate);
  • dryness and peeling of the skin;
  • joint swelling;
  • joint pain;
  • damage to tooth enamel.

The most serious form of vitamin C deficiency is scurvy, a disease that generally affects older and malnourished adults.
How much vitamin C should you consume daily?

For smokers, the daily intake of vitamin C is recommended at 35 mg more than for non-smokers, since they have reduced levels of vitamin C, due to toxins from cigarette smoke. [4] for people with greater physical stress, the recommended daily intake of “C” increased by 10 mg.

In case of infection during wound healing, to an increased strategy or physical or mental difficulty, you should consume more vitamin C than the recommended daily dose.

It is interesting that in developed countries, half of the total required amount of vitamin C is assimilated in the form of pharmaceutical compositions, respectively, training beverages and food.

What foods contain the most vitamin C?

Some foods, especially green fruits and vegetables, are rich in vitamin C, and consuming them can provide you with a healthy dose of this vitamin. Orange, red pepper, cabbage, Brussels sprouts, broccoli, strawberries, grapefruit, guava, kiwi, and green pepper are foods that contain the highest amounts of vitamin C.

Peas, tomatoes, papaya, watermelon, pineapple, or berries are high in vitamin C, so eat a diet based on more fruits and vegetables in these categories to ensure optimal vitamin intake. and minerals, including vitamin C.

Why is it important to consume Vitamin C in winter?
In winter, our immune system is weakened, and low consumption of vegetables and fruits also leads to a decrease in midnight vitamin C in the body.

Immunity is closely related to vitamin D, which our bodies synthesize in sunlight. Since we do not sun as much in winter as in warmer months, the body’s immunity is naturally lower.

This is also why we are more vulnerable to cold and flu viruses and bacteria. Vitamin C helps strengthen the immune system and, although it does not cure colds, it is effective in treating symptoms.

Properties of vitamin C

The human body needs to ingest vitamin C daily to function properly, because it is not able to produce this important vitamin on its own, but also to store it.

The role of vitamin C (ascorbic acid) in the body, is, among other things, to maintain healthy connective tissues, and act as an antioxidant.

The ascorbic acid molecule is an organic compound with antioxidant properties. Vitamin C is also known as ascorbic acid or l-ascorbic acid.

In appearance, ascorbic acid is a white to very light yellow substance, it is a crystalline powder with a pleasant, strong, very sour taste. Ascorbic acid has almost no odor. It is a solid substance in the form of crystals or powder. It is soluble in water (water soluble).

Manifestations of vitamin C deficiency

A lack of vitamin C (ascorbic acid) in the body causes the appearance of scurvy, a disease characterized by the formation of spots on the skin, sensitization of the gums, and bleeding of the mucous membranes.

Scurvy has side effects and disorders of a depressive nature. In the long term, vitamin C deficiency can cause hypertension, atherosclerosis, or gallbladder disease.

To prevent vitamin C deficiency, you only need to consume fruits and vegetables, preferably raw or steamed.

The first signs that reveal vitamin C deficiency are as follows:

  • Rapid contusion of the skin
  • Swollen gums
  • Cumbersome skin wound healing
  • Brittle hair
  • The appearance of red spots on the skin
  • Nosebleeds
  • Weakened immune system
  • Digestive disorders
  • Weight gain due to slowing down of metabolism
  • Swollen and painful joints.

Risk factors for vitamin C deficiency

Vitamin C deficiency has certain risk factors that can lead to its development:

 Incomplete or incorrect nutrition

Vitamin C deficiency or deficiency is rare in developed countries, but it can develop in geographic areas where people follow restrictive diets or areas where people hardly eat fruits and vegetables. Therefore, incomplete or incorrect nutrition can lead to a vitamin C deficiency.

Pregnancy and lactation period

During pregnancy and lactation, a woman’s body is more likely to be deficient in vitamin C, because both through the placenta and through breast milk, the baby’s body extracts the nutrients necessary for development, including vitamin C.

Drug or alcohol addiction

Drug addicts or alcoholics are at higher risk of having a vitamin C deficiency.

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

The see-risk factors for vitamin C deficiency / deficiency, in addition to food, is the wrong or poor: alcoholism and some medical conditions, or conditions such as eating disorders, mental illness is serious, and the fact that the person is on dialysis.

Taking vitamin C

Vitamin C is an essential vitamin, which means that it cannot be produced by our body. Still, she plays many roles in the human body and has been associated with an impressive number of health benefits.

That is why, for a health of 10, your doctor may recommend taking a vitamin C, either in the form of dietary supplements, or in the form of a diet that contains more foods rich in vitamin C.

Correct administration of vitamin C

Vitamin C is a water-soluble (water-soluble) vitamin, and is found in many fruits and vegetables, including oranges, strawberries, kiwi, bell peppers, broccoli, and spinach. Vitamin C is recommended for the prevention and treatment of scurvy.

Parenteral (other than digestive) administration is desirable for patients with acute deficiency or for those in whom absorption of ascorbic acid (vitamin C) taken orally is not safe.

Ascorbic acid (vitamin C) is generally taken by mouth. When oral administration is not possible or when malabsorption is suspected, the vitamin can be administered intramuscularly, intravenously, or subcutaneously.

When administered parenterally, the use of vitamin C is best after intramuscular administration.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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