The daily requirement for vitamin C for an adult is 100 mg, and during the period of illness or infection, the need increases to 1000 mg. A higher dose of vitamin C should be taken by pregnant women and breast-feeding mothers, people who are often stressed, during recovery, those who have been diagnosed with anemia.
Vitamin C is one of the vitamins necessary for life, which is involved in many physiological processes in the body. Since it cannot be produced in the human body, it must constantly come from outside. Although this vitamin can be found in many foods, not all of them can meet the daily need for it.
What is useful and why is vitamin C needed.
Vitamin C (ascorbic acid) is the most popular vitamin, which is regularly attributed to new activities and applications. This compound has a large redox potential. This means that it can participate in many chemical reactions. A good antioxidant (suppresses free radicals). The only disadvantage is that it easily disintegrates. Therefore, pharmacy vitamins are often supplemented with rutin (rutoside) - a flavonoid, first obtained from the herb cola vulgaris, with an anti-exudative and vascular sealing effect, independent of ascorbic acid. (1 , 2)
In the human body, vitamin C is involved in the synthesis of:
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Carbohydrates;
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Proteins;
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Fats;
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Collagen;
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Catecholamines;
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Steroids;
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Tyrosine;
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Carnitine;
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Phenylalanine;
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Folic acid;
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Norepinephrine;
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Histamine;
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Ferrum.
Where is vitamin C contained?
The greatest amount of vitamin C is contained in the following products:
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Vegetables: sweet peppers, tomatoes, parsley, kale, brussels sprouts, broccoli;
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Fruits: black currant, kiwi, strawberry, oranges, grapefruit, lemons, tangerines, mango, raspberry;
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Non-pasteurized juices from: citrus fruits, sea buckthorn, elderberry, aronia (chokeberry).
How much vitamin C does a person need
The daily dose of vitamin C for an adult is about 100 mg, and during periods of illness - up to 1000 mg. (3, 4) An increased need for vitamin C is needed:
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Pregnant and lactating women;
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Elderly people;
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People who are under stress;
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When using certain types of diets;
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Alcoholics;
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Heavy smokers;
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During viral and bacterial infections;
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During recovery (after illness);
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For diseases with high fever;
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For chronic wounds that are difficult to treat;
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Increased physical activity;
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For diseases of the oral cavity and gums (periodontal disease, caries, gingivitis, scurvy);
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For anemia.
What is the danger of vitamin C deficiency
Due to the wide supply of vitamin C in the diet and its general availability, a deficiency is unlikely, but not impossible. The most common complication is scurvy. With a lack of vitamin C, it is possible:
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Diseases of the gums, periodontal, mouth;
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Deterioration of the immune system;
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Increased susceptibility to infections;
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Prolonged bleeding;
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Slowing down the healing of wounds;
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Deterioration of the skin, which loses its elasticity and elasticity.
Is an overdose possible
Like any vitamin, ascorbic acid can also be overdosed, especially with a single use of large doses of this substance. Symptoms of an overdose include:
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Abdominal pain;
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Diarrhea;
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Nausea;
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Vomiting.
Constant intake of too high doses of vitamin C can lead to the deposition of insoluble ascorbic acid salts in the form of so-called sand in the bladder and kidney stones.
Does Vitamin C Really Help treat colds
The role of vitamin C in relieving a runny nose is not fully understood. Despite the lack of unambiguous scientific studies, it is generally recognized that the addition of this compound reduces the time of infection and accelerates recovery.
William Toro ‧ CPT & Nutritionist
William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other.
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