Vitamin C: foods contain, need.Defect, Too much, Expert comment
Vitamin C supports immunity-protects it from infections and viruses. Thanks to this a person quickly recovers. Therefore, ascorbic acid is often recommended for acute respiratory viral infections and colds during periods of spring beriberi.
what is vitamin C?
The discovery of the well-known ascorbic acid is associated with the capital of Scotland-the city of Edinburgh. an ordinary student of a medical university discovered that citrus fruits have a beneficial effect on people suffering from scurvy. Two centuries later, scientists found out that the whole mystery lies in ascorbic acid, which is rich in oranges and lemons. This is how vitamin C was born.
Vitamin C is a water-soluble vitamin that is abundant in most fruits and vegetables. Additionally, fortified meals and supplements include it. it is a common ingredient in multivitamins and is often marketed as a natural way to prevent colds and other infections.
This element is widely known for its role in maintaining health. It is a water-soluble vitamin that helps the body to produce collagen, which is a protein that is important for the skin, bones, and other tissues.
What foods contain vitamin C
Most vitamin C is found in plant foods. In addition to the standard lemon and orange, kiwi, rosehip, red pepper, and black currant are rich in ascorbic acid. You can replenish the daily norm with onions, tomatoes, cauliflower, brussels sprouts, broccoli, and potatoes. As for animal products, This element is contained in the liver and kidneys.
Citrus fruits (orange, kiwi, lemon, grapefruit)
Vitamin C is found in many foods, but especially in citrus fruits such as orange, kiwi, lemon, and grapefruit. This element is important because it helps the body make collagen. Collagen is a protein that helps maintain healthy skin and blood vessels. This element is also an antioxidant, which means it helps protect cells from damage.
Tomatoes.
Tomatoes are a good source of vitamin C. One cup of chopped tomatoes contains about 33 milligrams of This element.
Tomatoes are a great source of This element, and they are also a good source of potassium and vitamin K.
Pepper.
Pepper is a popular spice with a high content of vitamin C, it is used to add flavor to many different dishes, and it can be found in most grocery stores. Peppers come in different colors, including red, green, and yellow. The color of the Pepper does not affect This element's content.
Strawberries.
The vitamin C in strawberries is quite high quality. Only eight strawberries provide more than the reference daily intake (RDI) of this essential nutrient. This element is important for wound healing and helps the body absorb iron. This element deficiency can lead to scurvy, a disease characterized by easy bruising, bleeding gums, and joint pain. Fortunately, scurvy is now rare due to the availability of This element-rich food and fortified foods and supplements.
Cruciferous plants Brussels sprouts, cauliflower, cabbage, and broccoli
Cruciferous vegetables are a great way to get your daily dose of vitamin C. They are also rich in fiber, vitamins B6 and K, and minerals such as potassium.
This element is found in a wide variety of foods, but some are more useful than others. broccoli, cabbage, and cauliflower are examples of cruciferous vegetables. are some of the best foods to include in your diet because they contain a high amount of this element.
White potatoes.
Vitamin C is found in foods such as citrus fruits, tomatoes, potatoes, and leafy vegetables. Most people know that citrus fruits, such as oranges and lemons, are rich in This element. However, did you know that white potatoes also contain this important vitamin? Medium-sized potatoes contain twice as much of This elementز as oranges. One potato can give you almost half of the elements you need in a day.
Why do you need vitamin C
Ascorbic acid is a water-soluble vitamin. She is responsible for:
- Muscle growth and repair
- And blood vessels
- Gums and teeth.
- affects how well bones and cartilage are doing.
- Helps the body absorb iron ،
- It normalizes the processes of hematopoiesis. Responsible for the permeability of capillaries.
- It affects the secretory function of the pancreas and thyroid gland.
- This element heals wounds
- Cracks or wounds
- It is often added to cosmetics as an effective antioxidant
- Smoothes wrinkles
- It moisturizes the skin and protects it from the negative effects of the environment
- Wind, cold weather, or ultraviolet radiation. It contributes to the formation of collagen.
- For those who like to spend a weekend full of energy, This element is a real lifesaver. Ascorbinka relieves a hangover.
Daily intake of vitamin C
The dosage of ascorbic acid depends on the age of the person. Therefore:
- For children up to six months, 30 milligrams per day is enough.
- Children under 3 years old need 45 milligrams.
- Adolescents from 15 years old need 60 milligrams.
- For an adult, the daily requirement rises to 75 milligrams.
- Pregnant and lactating women need about 95 milligrams of ascorbic acid per day.
- Smokers increasingly need This element because one cigarette destroys 25 milligrams of ascorbic acid.
Vitamin C deficiency
Fatigue, shortness of breath with little physical exertion, and weakened immunity are the first signs that the body lacks vitamin C:
- With scurvy ،
- Teeth are the first to fly
- . They loosen and fall off ،
- And the gums bleed.
- A person often catches a cold.
- He develops varicose veins
- Symptoms, hemorrhoids ،
- Is his metabolism disturbed ،
- And he is rapidly gaining weight.
- Wrinkles appear ،
- And the hair falls out.
- Problems with memory and concentration of attention begin.
- There is insomnia, irritability, and depression.
Too much vitamin C
With long-term use, vitamin C does not accumulate in the body but is excreted naturally with urine. If you take synthetic vitamins:
- Its excess disrupts the work of the stomach.
- Diarrhea, nausea, vomiting, and heartburn appear.
- Bloating may occur.
- And convulsions. In advanced cases ،
- Insomnia, headache, and kidney stones appear.
Expert comment
It possesses antioxidant effects and is a water-soluble vitamin. Ascorbic is responsible for the production of collagen, it is often called the beauty vitamin. But since blood vessels and joints are made of collagen, we need This element all the time. Additionally, it facilitates iron absorption.
Ascorbic is responsible for resistance to infection. True, when we get sick, drinking it is almost useless. You need to do this in advance to strengthen the immune system.
This element also eliminates oxygen starvation.
Ascorbic acid is found in sauerkraut, citrus fruits, berries, etc. There is practically no overdose. If you eat ordinary foods containing ascorbic acid, then with excess, it will simply be eliminated from the body. If you drink tablets, there may be stomach problems.
With a deficiency, pain in the lower back and legs may appear. With slight physical exertion, tachycardia, insomnia, periodontitis, etc. occur. In extreme cases.
