Vitamin C : lack and excess of vitamin C requirement of vitamin C intake
Vitamins And Dietary Supplements / / May 01, 2016
Alternative names: ascorbic acid;dehydroascorbic acid.
Vitamin C is a water soluble vitamin, - ie, soluble in water.After the body uses this vitamin, its remains out of the body through urine.Vitamin C is essential for normal growth and human development.This means that every man needs a continuous supply of such vitamins in your diet.
Vitamin C is essential for the growth and repair of tissues in all parts of the body.It is used to:
- the formation of important proteins that affect the growth and development of skin, tendons, ligaments and blood vessels;
- treatment of wounds and the formation of scar tissue;
- repair and maintenance of cartilage, bones and teeth.
Vitamin C is one of the many antioxidants - nutrients that block some of the damage caused by free radicals.Free radicals occur in the process of decay of food in the body, as well as - if exposure to tobacco smoke or radiation.Free radicals may play a role in cancer, heart disease, arthritis.Accumulation of free radicals over time
The human body can not synthesize vitamin C, and it does not keep it for long.It is therefore important to include a sufficient number of products containing vitamin C in a daily diet.
For years, vitamin C has been a popular remedy for colds.However, research shows that for most people, vitamin C supplements c or foods rich in vitamin C, do not reduce the risk of colds.However, people who regularly take supplements with vitamin C, may be cold or slightly shorter than the flow will have a milder symptoms.
Food sources of vitamin C
All fruits, berries and vegetables contain some amount of vitamin C.
fruits with the highest content of vitamin C - the following:
- citrus fruits and juices - such as orange, lemon and grapefruit;
- strawberries, raspberries, blueberries, cranberries;
Vegetables with the highest content of vitamin C - the following:
- broccoli, Brussels sprouts, cauliflower;
- green and red bell peppers;
- spinach, kale, turnip greens and other leafy green vegetables;
- sweet and white potatoes;
- tomatoes and tomato juice;
Some cereals and other foods and beverages specially fortified with vitamin C. Check the product label to see how much vitamin C in the product.
Any thermal processing (cooking, roasting, etc.) foods rich in vitamin C, or storing them for a long period of time - can reduce the content of the products of vitamin C. In this sense, less damage from the cooking of the products,rich in vitamin C, in the microwave or on the ferry - in such cases, there is less loss of vitamin directly.The best food sources of vitamin C - raw fruits and vegetables.
daily requirement of vitamin C
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.
best way to get the daily requirement of essential vitamins, including vitamin C - is to eat a balanced diet that contains a variety of foods.
active or passive smokers at any age should be increased in your diet the amount of daily intake of vitamin C with additional 35 mg per day.
Pregnant or lactating women and girls and smoking people need larger amounts of vitamin C. We recommend every person to consult with your doctor or nutritionist, it is more useful for him.
daily requirement of vitamin C for babies
- 0-6 months: 40 mg / day (mg / day)
- 7-12 months: 50 mg / day
daily requirement of vitamin C for children and students
- 1-3 years: 15 mg / day
- 4-8 years old: 25 mg / day
- 9-13 years: 45 mg / day
daily requirement of vitamin C for adolescents and adults
- Boys 14-18 years: 75 mg / day
- girls 14-18 years: 65 mg / day
- Pregnant girls and women: 80 mg / day
- Breastfeeding women: 115 mg / day
- Men 19 years and older: 90 mg /day
- women 19 years and older: 75 mg / day
- Pregnant women: 85 mg / day
- Breastfeeding women: 120 mg / day
excess and deficiency of vitamin C in the body
Serious side effects from toolarge amounts of vitamin C are very rare, because the body can not store this vitamin for a long time.However, taking it directly into the food more than 2000 mg per day are not recommended because such high doses may lead to indigestion and diarrhea.
Too much vitamin C deficiency can lead to signs and symptoms of all sorts of health deficit, including:
- bleeding gums;
- decreased ability to fight infection;
- reduce the degree of wound healing;
- dry hair and section;
- strong bruises;
- gingivitis (gum disease);
- bleeding from the nose;
- possible weight gain because of metabolism slowing down;
- rough, dry, scaly skin ??;
- swollen and painful joints;
- weakened tooth enamel.
Severe vitamin C deficiency is known as scurvy, which mainly affects older people and emaciated, malnourished adults.