Daily dose of vitamin C
Vitamin C - one of the main, irreplaceable forhuman body of substances. It provides normal development, normalizes the state, sometimes literally works wonders. Vitamin C forms connective tissue, slows down oxidative processes, increases immunity, normalizes the exchange of amino acids, assimilation of other nutrients. The daily dose of vitamin C allows you to maintain the health of teeth, bones, muscles, blood vessels. Being a good antioxidant, this substance protects the skin from aging, accelerates the generation of cells, reduces the risk of cancer. There is evidence that vitamin C speeds up mental processes, activates brain activity. Therefore, it is so important to consume the necessary amount of this vitamin.
The daily dose of vitamin C is achieved bythe consumption of food not only rich in this substance products, but also by taking ascorbic acid. The latter forms collagen - the same protein that provides elasticity of tissues, muscles and internal organs.
Vitamin C is found not only in citrus fruits andberries, but also in kiwi, even in sweet pepper, tomatoes, cucumbers, cabbage, potatoes, turnips. In each of these products, the amount of vitamin is different. To the body has the right amount, you need to eat a day a lot of fruits and vegetables, and preferably fresh. Processing products (even washing) significantly reduces the amount of this substance. It is difficult to calculate whether it was possible to observe the daily rate. But the intake of ascorbic acid allows you to quickly restore the desired level of vitamin C in the body. But it's easier - it does not mean better! Synthetically extracted in industrial conditions, the vitamin is always bad: more than half of the ingredients contained in it are completely unnecessary to the body, sometimes even toxic, and they are poorly derived. It is much more useful to eat fresh fruits and vegetables every day.
The daily dose of vitamin C is from 60 to 100mg. Most of this substance is found in rose hips, black currant, ashberry, sea-buckthorn, strawberry, parsley, dill, green sweet pepper, Brussels sprouts. 100 g of any of these products will provide a daily rate. In citrus it is much less: the record among citrus in the content of vitamin C is grapefruit. But citrus can eat more than 100 grams per day.
But not only in this substance is ourorganism. It is important that the daily norm of vitamins is met. The table, compiled by doctors, shows the ratio of various vitamins in the daily diet. It shows that vitamin C is necessary for the body in large quantities, as well as vitamins A and H. In smaller amounts, the body needs vitamins B, E and D.
During storage, during heat treatmentthe content in the products of vitamin C is significantly reduced. For example, the process of cooking potatoes from potatoes destroys 80% of the vitamin; simple cooking of tubers - 35%; frying - 20%. In the cabbage soup, only 8% of the original amount of vitamin C remains, but when extinguished - about 40%. Therefore, it is so important to include fresh salads in the day's diet: with cabbage, turnips, greens, peppers, potatoes. Otherwise, the daily requirement for vitamin C will not be satisfied.
Lack of vitamin C in the body (beriberi C)is diagnosed by the following signs: inflammation of the gums, muscle atrophy, hemorrhage in the tissues, digestive disorders and other body systems, metabolic processes are violated, immunity is reduced. Such serious consequences of a lack of vitamin arise during 3 months without proper consumption of ascorbic acid, fruits and vegetables.
When the body is sorely lackingvitamin C can increase its intake to 5 thousand mg per day - this is the maximum daily dose of vitamin C, but briefly (for a week). This possibility is explained by another property of the vitamin: it is well excreted from the human body. If there are any side effects (diarrhea, nausea), you should lower the dose.