Well of course everyone knows vitamin C! We all heard about it a lot of good, we do not dispute its usefulness for the organism during the period of illness, we take it periodically in the form of pills or soluble tablets. But do we really know everything about this "popular" vitamin? It turns out that he has his secrets and pitfalls. And there are also useful properties, which we did not even guess. That's about what kind of biochemical processes activates vitamin C in our body, and talk.
Vitamin C or ascorbic acid performs many important functions in the human body. It greatly facilitates the absorption of iron, participates in the formation of bones, teeth and tissues. It plays an important role in wound healing, supports the elasticity of the skin, is necessary for fighting stress, activates the production of many hormones, increases resistance to infections, helps with high arterial pressure, atherosclerosis and even cancer.
It is very important to know that this is the only vitamin that can not be formed in the human body independently and, therefore, it must be imported there with food or special supplements in the form of tablets. Of foods rich in vitamin C, the absolute leader is rosehip - 1 250 mg. in 100 g, and citrus fruits contain only 50 mg. 100 g of fruit.
Other good sources of this vital vitamin are: pepper, strawberries, potatoes, cauliflower, and many other fresh fruits and vegetables. It is very important to know that the mobilization of vitamin C from fruits and vegetables occurs only when consumed in raw form. Most vitamins break down during heat treatment and during freezing even during long-term storage.
Recommended doses of vitamin C
The recommended adult dose is 60 mg. per day. Despite all the research, the "right" dose of this vitamin is still the subject of many disputes to this day. There are many factors that increase the need for vitamin C. Examples include strong fever or cold, smoking, taking contraceptives and other medicines, going through heavy physical exertion at work or in sports. Many health professionals prescribe high doses for the treatment of cancer or cardiovascular diseases. Professional athletes are recommended to take from 2 to 3 grams of vitamin C per day, as their biochemical processes are accelerated and require more energy and strength.
The influence of vitamin C on the body
We all know the main effect of this vitamin on the body's resistance. First, it increases the activity of white blood cells, which, in turn, perform functions to identify and destroy viruses, bacteria and cancer cells. White blood cells of people taking vitamins in the range of 2 to 3 grams per day are characterized by considerable activity. Such people are less likely to get sick and recover faster from injuries or after surgery.
Vitamin C is an important oxidizer. For its part, it enhances the action of other antioxidants, as well as the action of vitamin E. It could be argued that these two vitamins are of vital importance to each other, since each of them has the ability to substantially strengthen and support the action of another.
Vitamin C plays a very important role for the brain. Experts say that it protects the brain cells from oxygen starvation. After taking in higher concentrations of vitamin C in the human body, special cells were found in the nervous tissue, facilitating the flow of blood and oxygen to the brain and other organs. Several years ago, experiments were conducted that showed that vitamin C and selenium can prevent the development of cancer cells. In particular, vitamin C itself hampers the conversion of certain substances into malignant neoplasms. One of such dangerous substances are nitrites. They enter our body together with vegetables and fruits grown with nitrogen fertilizers containing nitrates, which in the body turn into nitrites - the strongest endragens. To date, there is no way to avoid getting nitrates into our body or at least make this intake less. When ingested, these substances become one of the main causes of cancer of the stomach and intestines. But you can start the processes of the body, in which the effect of harmful substances will decrease to zero. It was proved that in all these biochemical processes, the activation of the vitamin c is the most important moment. It is he who is able to stop the conversion of nitrates and nitrites into nitrosamines, the compounds that cause cancer.
For professionals in the field of fitness, vitamin C is vital for maintaining connective bone tissue in good condition. Without vitamin C it is impossible to synthesize collagen, protein, which is important for the construction of connective tissue. Adopting the necessary doses of vitamin C promotes rapid healing of wounds and maintaining the body in good condition. In addition, vitamin C is involved in the absorption of calcium, which makes it clear that it promotes the formation of bones, their growth, and also provides timely and systematic healing of fractures.
All of us have heard and are aware of the crucial importance of vitamin C for the cardiovascular system. But you should know about the benefits of vitamins on the heart and blood vessels. In studies of specialists who study heart attack, it was observed that vitamin C provides an influx of white blood cells from other parts of the body into the heart, thereby facilitating the recovery of affected heart muscle cells. There is an inverse relationship between AD and ascorbic acid. That is, the less it is in the body - the higher the pressure.
Vitamin C is vital for people who suffer from allergies. In addition, in combination with vitamin B1 and the amino acid cysteine, the harmful effects of formalin, formaldehyde and acetaldehyde can be prevented.
Vitamin C is able to withstand many toxic processes in the body. Caused by, for example, cigarette smoke, nicotine, automobile emissions, heavy metals ... Since we are exposed to this effect in our daily lives, it is necessary to take extra vitamin C. Studies show that in the blood of smokers and drinkers an average of 20 to 40 percent less vitamin C. The reason is that the vitamin is constantly wasted to combat aggressive influences. If you do not replenish its level every day in the appropriate quantities, it can lead to irreparable damage to the body.
To date, there are no known cases of vitamin C overdose. For those who take it at doses of 2 to 3 g per day there is no risk of overdose. But taking much larger doses can cause problems with the stomach, especially with gastritis and ulcers. In such cases it is recommended to take vitamin C after and in reduced doses.
For prevention, the recommended dose is about 3 g per day. But it is important to know that this dose should be provided consistently and consistently. Taking large amounts of vitamin C can lead to stomach upset. The same goes for the abrupt cessation of his admission. After high doses, it is necessary to consistently and carefully reduce the intake of the vitamin, so as not to cause shock from the acute impact on the body of vitamin C deficiency. It is enough for beginners to join a dose of 1 g.
Taking vitamin C, it may even be advisable to combine it with bioflavonoids, as there is reason to believe that so the vitamin is better absorbed by the body. And in the end it is superfluous to pay attention to a little-known fact: vitamin C has the ability to easily oxidize. This means that if you have not drunk water with the vitamin C effervescent tablet dissolved in it, it is better to pour it out. If you do not eat an apple by biting it off and taking it again in a few hours - throw it out. Oxidized vitamin C turns into a very harmful substance that can damage the body very quickly and for a very long time.