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Vitamin C It is a substance that is actively involved in the process Metabolism organism. This is due to the fact that the metabolism can not proceed without the oxidation reactions, which are supported in this vitamin. Another equally important feature of this Vitamin - A restorative effect on the walls of blood vessels and small capillaries: the vascular wall becomes more dense, elastic, durable, and its permeability is reduced, also plays an important role in ensuring the proper functioning of bone and connective tissue.
Analysts estimate that in our country people are very much underestimate the role of vitamins. In the West, the use of multivitamin complexes is considered the norm, vitamin C consumed every second person, and the number pregnant women who consume vitamins close to 100%, in our country almost typed 5% of people who drink such complexes. According to experts, this situation is easily explained by the casual attitude of Russians to their health. But the number of dietary supplements with questionable extracts, we are ready to drink regularly, instead of vitamins proven effectiveness scientifically.
Some people tend to believe that vitamin C, as well as other vitamins from a jar, do not carry a special benefit, since it is synthetically produced substance. However, it is not. In fact, when the lack of vitamins such substances are a real salvation for biological activity and chemical structure, they are identical to natural and not inferior to them.
Often, doctors are turning to the question, not whether a permanent approx vitamins cause supervitaminosis . In that case, if the correct dosage of practice, even long-term use will not cause negative effects, it will only lead to replenishment of vitamin deficiency, but certainly not to their excessive accumulation.
In recent years a widespread approval during respiratory diseases such as flu Or even just cold It is useful to take a tenfold or even twenty times the dose of the vitamin. Such a theory has both its supporters and opponents, and yet none could not exactly defend their opinions. Therefore, it is likely that it is not necessary to risk so much changing carbohydrate metabolism organism.
Do not be amiss to repeat once again that the extremely large doses is extremely harmful to the body. There is no need to fear for your health if you drink vitamin C is constant, but the required dose. The disadvantage of this substance jeopardizes immune, endocrine and cardiovascular system, the digestive organs. Excessive consumption may cause diarrhea, pruritus, urinary tract infection However, this requires constant excess dose.
If a few centuries ago, the main symptom of a lack of vitamin C was scurvy Then today it is fatigue, decreased performance Perhaps even the development of atherosclerosis .
Designated location of the substance - is primarily the liver, kidney, brain tissue, heart. This indicates that the most vital organs accumulate a vitamin C, and thus it is actually needed to complete their work.
Not so long ago, it was thought that taking large amounts of vitamin C (up to 1 oz) is useful for the body. However, studies have shown the following results: a vitamin, not only stops provide a positive effect on the organism, but also leads to the solution of the pancreatic cells.
Of great importance is a sufficient concentration of vitamin to immune system the body, as if it creates a barrier against various pathogens Infections . Bleeding gums, fatigue, joint pain - Here are some of the symptoms of the immune system is at risk due to a lack of vitamin C. The assimilation of minerals in the body and is largely due to this substance.
That's the way the body that it does not create reserves of vitamin C, so you need a systematic replenishment of its reserves. The main source - a plant food, no wonder nutritionists are always talking about her incredible benefits. Of course, in the winter it is almost impossible to make up all the reserves, so the vitamins in the form of tablets or medicines sometimes really essential.
Here are the main foods rich in vitamin C:
- Citrus fruit
- Strawberry
- Apples
- Black currant
- Kiwi
- Fresh pepper
- Cabbage
- Spinach
- Tomatoes
- Rosehip
- Onions, garlic, etc.
In autumn and winter, it is important consumption of vegetables such as potatoes (especially their skins in Varennes), cabbage in any form . Young potatoes, and recently dug tubers are extremely rich in vitamin C . The constant use of them can fully meet the demand for vitamin C, even . During storage the amount of the substance in potatoes has steadily decreased: in December it will have 2 times less, and four in the spring . Fresh cabbage contains vitamin C is not less than the citrus fruits . Unlike the potato, it does not lose its beneficial properties of more than six months . The good sauerkraut is also an excellent guardian of vitamin C, but there it is a bit less . Tomatoes, in addition to the high content of ascorbic acid, contain high amounts of citric acid, which is also useful during the autumn-winter period . Do not forget about the apples, some varieties of which can be stored up until the winter, and citrus . Thus, even at that time of year when the maintenance of the necessary concentration of ascorbic acid seems almost impossible, in fact, it is only the right to make your diet .
Dietary Reference Intakes
For the full development of children is necessary to maintain the level of vitamin C every day for this small (under 10 years) is sufficient to consume about 50 mg of ascorbic acid, and adolescents and adults - about 70 mg. Smoke and the harmful work conditions require a higher concentration of vitamin C in the body, in the case where its consumption can reach 130-150 mg per day.
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