Vitamin C: Properties, symptoms deficiency, sources and daily dose

07 Jul 2009 13:09
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Vitamin C (or ascorbic acid) is a substance particularly valuable to our body as it strengthens the immune system, is antioxidant, contributes to the health of bones and joints and is able to facilitate the absorption of iron. We then discover all the properties of liposomal vitamin C, the recommended daily dose, and the main food sources.

It is a water-soluble vitamin with very wide action within our body which, as it happens for other vitamins, should be taken through the diet since our body is not able to synthesize it. Luckily, vitamin C is very much present in our diet as fruit and vegetables are particularly rich. So eating well and in the season you can avoid deficiencies and ward off the scurvy risk.

Properties of Vitamin C

The properties of vitamin C are really many. It has been shown to be active against the cold especially if it is taken at first symptoms. Increasing the consumption of foods rich in vitamin C can help prevent inhumanely and speed up the disappearance of symptoms. According to a scientific study conducted, vitamin C would allow halving the duration of the symptoms of the cold. As part of this research, vitamin c has also been judged to strengthen the immune defenses of people subjected to strong physical stress conditions.

Other properties of vitamin C are undoubtedly its antioxidant capacity and therefore protective of the free radicals responsible for the cell aging but also its fundamental role in the formation of the college that strengthens muscles, Bones and blood vessels.

Among its characteristics, there is the positive action against the absorption of iron. This is why we recommend always associating a little orange juice or lemon squeezed on the moment to the rich iron foods such as tofu, legumes, and green leafy vegetables.

Other functions within our body are participation in the synthesis of carnitine and adrenal hormones; The regulation of endogenous histamine levels; The reduction of the toxicity of some minerals and the protection against pollution.

According to a new study, then, taking it in the right amount every day can give the same benefits of a daily walk with considerable benefits on the cardiovascular system. In This case, however, scientists have assessed the benefits of taking vitamin C supplements taken daily.

Recapping Vitamin C:

  • Is antioxidant
  • Helps the immune system
  • Helps the formation of collagen and is therefore useful to the good health of bones, muscles and blood vessels
  • Helps the absorption of iron
  • Help synthesize carnitine and adrenal hormones
  • Regulates endogenous histamine levels
  • Reduces the toxicity of certain minerals
  • Protects against pollution
  • It does well with the cardiovascular system as a walk

Symptoms of deficiency

Serious deficiencies of this vitamin lead to alloscorbuto, a disease that affects the collagen and consequently leads to a weakening not only of cartilage, teeth and connective tissue but also of the bones.

Difficult to get to suffer from scurvy, more likely to have less serious deficiencies than this vitamin that can lead to anemia, slow scarring and blood spills from the nose. Other symptoms of vitamin C deficiency may be fatigue, poor appetite, muscle aches, the weak immune system (and therefore increased exposure to infections), gum disorders, brittle hair, and fingernails.

Recapping a serious deficiency of vitamin C causes scurvy while a milder deficiency of this substance (certainly more frequent) can lead to symptoms:

  • Fatigue
  • Anemia
  • Appetite
  • Slow scarring
  • Nosebleeds
  • Muscular pain
  • Weak immune system
  • Gums Disorders
  • Brittle hair and fingernails

Sources of vitamin C

There are many foods that contain good amounts of vitamin C, such as grapes, peppers, parsley, strawberries, rocket and citrus fruits. To keep the properties of this vitamin intact it would be good to consume fruit and vegetables raw since it is a thermolabile substance and therefore with high temperatures and cooking tends easily to degrade.

Other foods that contain vitamin C are:

  • Cavolfiori
  • Limoni
  • Litchi
  • Cavolo cappuccio verde
  • Radicchio verde
  • Pomodori
  • Mandarini
  • Pompelmi
  • Indivia
  • Melone
  • Sedano
  • Menta
  • Rosmarino
  • Basilico
  • Lamponi

Some of you may be amazed at not finding the oranges in the top positions, but it is just like this: 100 grams of orange juice bring 44 milligrams of vitamin C, a significantly lower contribution than you would get consuming 100 grams of guava ( 243 mg of vitamin C), current (200 mg of vitamin C) or spicy chili peppers (229 mg of vitamin C) and parsley (162 mg). It is to be said, however, that oranges are still a very simple and tasty medium to take a little ' of vitamin C during the day adding, of course, this contribution to others that are obtained from a diet varied and balanced in which is very present fruits and vegetables Raw.

But remember that if you take citrus fruit in juice to get the maximum vitamin C you need to prepare and Berle on time. In this way, the content of this vitamin is not altered by oxidative processes. To make even richer a squeeze of oranges, tangerines or grapefruits You can also add a pinch of chili pepper.

Daily DOSE

The daily dose of vitamin C to be assumed varies substantially with ETA. According to the LARN-levels of reference intake for the Italian population, the average requirement (AR) on a daily basis varies from 25 to 60 mg of this vitamin but conditions such as pregnancy and lactation increase their needs.

In some cases, under the guidance of an expert, it may be useful to take vitamin C supplements, especially when you have a poor diet or at certain times of the year to help and strengthen the immune defenses. As suggested in another article Dr. Roberta Martinoi, the maximum recommended the dose of this vitamin is 1000 mg.

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