Vitamin C (ascorbic acid)

Vitamin C strengthens the immune system. In addition, it is involved in the formation of mucous membranes, connective tissues and bones, as well as in the detoxification reactions. It promotes iron exchange and protects the cells from damage disastrous radicals (unstable oxygen molecules lacking one electron). It prevents the formation of nitrosamines, contributing to the development of cancer.

Vitamin C is very important for our psyche. It helps in the release of pituitary hormones, by means of which he is struggling with stress and manage growth. If necessary, vitamin C, together with amino acids produces adrenaline, dopamine and norepinephrine, which positively affects not only the person's mental state but also his mental capacity.

The classic vitamin C deficiency is expressed in cold, that is when the limited functionality of the mucous membranes, and it may well breed bacteria and viruses. It also can lead to delayed healing and depression.

In infants and young children may even be changes in the skeleton (illness Moller - Barlow). Scurvy (fragility of blood vessels, loss of teeth) appears only at very strong deficit.

Council

A diet rich in vitamin C, is of particular importance in the winter and spring as a preventative measure against colds. In the common cold is not a single chance with the daily intake of 100 mg of vitamin C powder in conjunction with a balanced diet and a healthy lifestyle. Do not forget that vitamin C - water soluble and excess is excreted in the urine. Therefore it is better to take it all day, distributing into individual portions.

Only upon receipt of ultrahigh doses for a long time (5 g per day) for susceptibility to the risk of urinary calculi; diarrhea are also possible.

Vitamin C is sensitive to exposure to light, oxygen and heat. Fresh food should be processed as quickly as possible and to cook at maximum power saving mode (stew, steamed).

Increased need for vitamin C exists in pregnant, nursing mothers, smokers, and in women taking contraceptives, in individuals exposed to stress, and alcohol, as well as people exposed to the adverse effects of the environment.

Vitamin C enhances the absorption of iron from plant foods. Therefore, eat dessert after food containing iron, fruit or vegetables rich in vitamin C. Vitamin C is particularly much contained in the following fruits: black currant, sea buckthorn, kiwi, strawberries, oranges, grapefruit, papaya - and vegetables: peppers, all kinds of cabbage and fennel.

Check yourself

You're a regular in the dank time of year? Feel the early spring depressed and tired? Then take care of the regular intake of sufficient amounts of vitamin C!

If you are not able to regularly eat a variety of foods, you may have a sense of taking artificial vitamins. But in any case is not recommended to regularly ingest in large amounts of multi-vitamin supplements, not to take the most surplus of vitamins A, D, E and K. In contrast to vitamins, water-soluble, fat-soluble vitamins are not destroyed and excreted from the body, that is accumulated therein. In some cases, such an overdose can lead to poisoning.

We recommend to check the iron-containing foods