Ascorbic acid – the well-known antioxidant
Vitamin C is one of the water-soluble vitamins.
The structure of the white crystalline powder that easily dissolves in water, it is a taste of vinegar.
This vitamin is involved in many processes in the body and is very important for its proper functioning.
It promotes better adoption of iron, which contributes to the prevention of anemia.
Vitamin C regenerates vitamin E in the body and is essential for the formation of collagen.
Collagen is a protein that participates in the structure of skin, cartilage, tendons, and blood vessels.
Therefore, it is very useful in healing wounds, burns, and even bone fractures.
This vitamin reduces the amount of sugar in the cells and normalizes triglyceride levels.
Also, this vitamin has a strong effect on the high concentration of cholesterol and can reduce them by 10-20%.
Vitamin C is essence of our health
It is interesting that doesn`t have any effect on the normal cholesterol levels.
Ascorbic acid reduces the permeability of capillaries, and some studies have shown that its use of 20-60% can reduce mortality from cardiovascular disease.
It has proven its role in reducing the number and size of stones in the gallbladder.
This vitamin has long been known for its role in enhancing the efficiency of the immune response of the body to infection.
It`s one of the best-known antioxidants, substances that prevent cell damage caused by free radicals (radiation, chemicals, preservatives in food, cigarette smoke …).
Therefore, has a significant role in slowing the aging process.
In experimental conditions with other elements (vitamin B12) prevents the development of malignancy.
Especially talking about its preventive role in the development of gastric cancer.
Nitrites and nitrates from processed meats react with amino acids in the stomach and that is how carcinogenic nitrosamines, the main challengers stomach tumors.
Vitamin C destroys nitrite and nitrate and thus protect against malignant changes in the stomach.
In addition, it contributes to improving the general condition of the people who are being treated for cancer.
A lot of years ago this vitamin was a central part of the therapy for the common cold.
Studies do show that taking this vitamin reduces the risk of getting colds and may affect somewhat milder symptoms.
But when it comes to illness more, higher doses of this vitamin did not help as much from so many previously thought.
Ascorbic acid is used as a preservative in the food industry.
In addition, it also effectively destroys if chlorine is added to a glass of water before drinking.
What foods contain the most vitamin C?
All fresh fruits and vegetables contain some amount of vitamin C.
This vitamin is at its origin linked to the chlorophyll.
Ascorbic acid is found in parts of the plant above the roots, closer to the leaves, which is greener leaves, the fruit is rich in vitamin C.
The underground parts of the plant almost do not contain it.
However, in some fruits, it has significantly more than other, and these are: kiwi, wild rose, cherry, citrus fruits (oranges, grapefruit, lemon), mango, pineapple, berries (raspberries, strawberries, cranberries, blueberries), papaya, cantaloupe, and watermelon.
Vegetables that are rich in this vitamin: green pepper, parsley, all green leafy vegetables (kale, lettuce, cabbage, chard, spinach, broccoli), green peas, radishes, tomatoes, nettles, vines, horseradish, radish.
Vitamin C is one of the most sensitive water-soluble vitamins.
Vitamin C is completely lost if it has contact with air, heat, alkalis and utensils of copper.
High and low temperatures are destroying vitamin C, but rapid freezing of food doesn`t harm its value.
Dried fruits and vegetables do not contain vitamin C in general.
To maintain the greatest possible amount recommended the short cooking food in as little water.
What are the consequences of insufficient intake of vitamin C?
Given that it can easily and rapidly dissolved in water, the vitamin C is not retained in the body for a long time.
When ingested with food, the required amount of use of the body, and the remainder is excreted in urine.
Mainly varied diet rich in fresh fruits and vegetables meets the body’s needs for vitamin C.
Daily amount needed body is between 75 – $ 150 mg.
Long-term intake of high doses of vitamin C can damage the stomach, increases the pressure and damage the kidneys, but in children leads to irritability and insomnia.
When you stop consume a great quantity of vitamin C, all symptoms disappear.
However, a uniform diet, increased exposure to contaminants, a variety of disease leads to a reduction of vitamin C in the body.
Consumption of this vitamin rapidly increases during menstruation, and also during ovulation.
Women need larger amounts of ascorbic acid during pregnancy and lactation.
Especially smokers should pay attention to the amount of intake of this vitamin because tobacco smoke contributes to its absence.
Just one cigarette destroys 25 – 100 mg of vitamin C.
Symptoms of lack of vitamin C in the body are bleeding gums, dry and rough skin, slow wound healing, frequent infections, bleeding from the nose.
If the deficiency of this vitamin is longer, it can lead to severe consequences, such as anemia, bruising, loss of teeth, bones and dilution easy brittleness.
The best-known disease that occurs as a result of lack of ascorbic acid is scurvy and mainly encountered in poorly nourished elderly.
Supplements of vitamin C may comprise a natural or synthesized vitamin.
If you are taking supplements of vitamin C, it is necessary to introduce at the same time large quantities of fluids and water.
This vitamin has a diuretic effect of increasing the secretion of water from the body.