Vitamin C (Ascorbic Acid)
Man is dependent on the daily intake of Vitamin C from food. The Vitamin over a longer period of time is missing, the deficiency disease scurvy. These sailors ‘ disease is extinct with us for a long time, because our food is the reason supply is covered. In certain times or situations, however, it is advisable to increase his Vitamin C intake.
What are vitamins?
Vitamins are vital substances, which are not or only in insufficient amount even produced by the human body. You will need to be supplied to the body through the food from the outside. Due to a wrong or one-sided diet, the vitamin a supply in large Parts of the population is not assured, however. Many people have an increased need for vitamins – without knowing it!
While plants and most animals, Vitamin C in the body’s own synthesis, missing people, chimpanzees, Guinea pigs, some birds and fish of the for the formation of Vitamin C required messenger.
What is the effect of Vitamin C?
- Protection against free Radicals – thus it contributes to improved cell protection
- Stimulation of the immune system – as a result, the infection will be reduced risk
- Vitamin C is for collagen formation and steroid synthesis is an important factor
- The absorption of iron from food is improved
- Vitamin C contributes to improved detoxification and increased heavy metal or environmental impact
How much Vitamin C should it be daily?
By a Vitamin C-rich foods, the body is about 50 to 100 milligrams a day. Preparation and storage destroy, however, Vitamin C. Thus cooked fruits and vegetables typically contains only half of the in the raw food. Also, the outside temperature affect the Vitamin C content significantly.
The German society for nutrition (DGE) recommended in the year 2000, a daily dose of 75 milligrams. This has now been increased to 100 milligrams. Recent recommendations of a minimum intake of 150 to 200 milligrams per day, and the ortho molecular-explain to Doctors that Vitamin C protects only in higher quantities against diseases and recommend 2 grams spread throughout the day – particularly for Pregnant women, and Older as well as infection-prone people and those suffering from chronic diseases.
Who has increased need for Vitamin C?
- Pregnant women – is the need, in pregnancy and lactation is about one and a half times as high.
- Smokers have a 40 percent increased need of the Vitamin.
- In patients with stomach and small intestine ulcers, the absorption of the Vitamin is deteriorated, since the Transport and utilization of food are constrained by the ulcer.
- Various medicines can increase the Vitamin C consumption, such as contraceptives, antibiotics, or painkillers.
- People who are professionally or privately exposed to increased Stress
- People with a weakened immune system
- People who want to protect themselves from catching a cold
- Diabetics also have an up to 30 percent of the increased demand
- People on one side or with food to feed, not freshly prepared are
- High-performance athletes and the elderly
- If you are one of these individuals belong to groups, you should take in addition to their food may need a Vitamin C Supplement.
Valuable sources of Vitamin C in the diet
Vitamin C is found in all plants. Particularly high concentrations you will find in the following foods:
- Peppers, potatoes, flowers, and red cabbage, spinach, Cabbage, lettuce and tomatoes, broccoli. Parsley, Sauerkraut
- Rosehip, sea-buckthorn and black currants
- Citrus fruits, Kiwis, strawberries and Apples
Daily Dose, Equivalent
75mg; included in
- 7g rosehip
- 50g Pepper
- 60g Broccoli
- 80g fennel or Kale
- 100g cauliflower
- 120g Mandarin, Orange, lemon
- 300g tomatoes
- 600g Apple
Vitamin C: Properties
A major part of the effect of Vitamin C is based on its property as a reducing agent. Thus, ascorbic acid reacts with harmful elements before they can damage important active ingredients (including other vitamins). Also in the synthesis of several important substances (for example hormones, bile acid, carnitine), Vitamin C involved. The positive effect on the immune system is undisputed and well known. Also in the formation of connective tissue, bones, and teeth Vitamin C is betiligt.
The best known deficiency symptom of the scurvy. The disorder is characterized by cornification disorders of the skin and bleeding from mucous membranes and in the muscles. The formation of the connective tissue is disrupted, the wound healing is delayed. This disease was formerly often seen with sailors, today it is observed only very rarely.A comparatively reduced intake of Vitamin C leads to frequent colds, sleep disorders and depression, and increases the tendency to the formation of varicose veins and hemorrhoids.
Overdose with Vitamin C
Overdose with Vitamin C are not possible because the excess ascorbic acid is excreted in the urine and at very high doses, even over the chair. Therefore, there are some well-known scientists, the doses Mega (several grams) of Vitamin C recommend. The Benefit is, however, doubted in many places.The only negative consequence of a long-term high intake can result from the Acidification of the urine. Kidney stones can be the result.
Special about Vitamin C
To protect the property of ascorbic acid to various substances before decay has been utilized for the preservation of food to Use. Vitamin C as a preservative. The absorption of iron in the stomach is increased by the simultaneous intake of Vitamin C (orange juice). The valency of iron is changed thereby, which improves the absorption.