Vitamin C is a water-soluble vitamin, which does not require the use of fats and vegetable oils (as in the case of fat-soluble vitamins). Ascorbic acid is rapidly destroyed by UV rays, high temperatures and poorly preserved in the environment. Therefore it is necessary to know that products as a result of preparation or storage quickly lose vitamin C.
Of all the vitamins necessary for normal human life, the need for vitamin C is the highest. Ascorbic acid is a good preventive measure against the development of cancer. Vitamin lowers blood pressure, affects the expansion of capillaries and arterioles, blood flow rate and increased heart rate. The substance increases immunity, stimulates the formation of antibodies and red blood cells, regulates the metabolism of carbohydrates, fats, proteins, levels of cholesterol and blood sugar, increases glycogen reserves in the liver.
Vitamin C Functions:
- increased immunity (involved in the production of antibodies and supports the work of leukocytes);
- participation in the synthesis of hormones by the adrenal glands;
- involved in the synthesis of interferon;
- collagen synthesis;
- operation regulation cardiovascular system (vitamin C is involved in the formation of cholesterol in the liver and its transformation into bile);
- positive impact on the functioning of the CNS.
Vitamin C intake
Vitamin C is not formed in the human body, and therefore it should be regularly obtained with supplements to food or food. Ascorbic acid is quickly consumed by the body, and the excess is removed from the body in full after four hour's.
The Daily dose of vitamin C in adults is 50-120 mg, in children – 30-75 mg. There is a special vitamin C for children, which can be purchased in pharmacies. During pregnancy, infectious diseases and heavy physical activity, the need for ascorbic acid increases. So, at professional athletes the daily requirement can reach 400 mg.
The Nature of the diet has a significant effect on the content of vitamin C in the body. For example, if the diet contains a lot of carbohydrates, the body's need for ascorbic acid increases significantly. Insufficient consumption of animal and plant proteins leads to a decrease in the absorption of this substance.
- vitamin C in tablets;
- vitamin C in ampoules;
- vitamin C in powder.
Lack of vitamin C in the human body
Negligible the decrease in the level of ascorbic acid is accompanied by General weakness, rapid fatigue, a noticeable decrease in appetite, nosebleeds. Due to the fact that the walls of the capillaries become brittle, bruises begin to appear for no reason – even with a simple press on the skin.
When the whole supply of vitamin C in the body ends, serious health problems arise. The disease Scurvy. The gums begin to bleed, swell and become painful. Because of this they lose the ability to hold the roots of the teeth. There are hemorrhages on the internal organs.
Excess vitamin C in the human body
When taking excessive doses of ascorbic acid may develop:
- feeling of heat;
- increase in blood pressure.
In some cases there may be an interruption of the pregnancy process.
When abusing ascorbic acid, there is an inefficiency of taking contraceptives, the formation of kidney stones, an increase in blood sugar levels.
Where is contained?
Many argue – what fruits are the Champions in the content of vitamin C – lemon or rose hips? In 100 gr. dry rose hips contain 1200 mg of ascorbic acid, 100 g. fresh rose hips – 470 mg, and here is in lemon – just 40 mg.
In Addition to rosehip, vitamin C is rich in many fruits and vegetables: red sweet pepper, black currant, sea buckthorn, dill, parsley, sorrel, cabbage, spinach, onions, tomatoes, kiwi, lemons, oranges.