Wednesday, 28 March 2018
The Value of Vitamin C in Daily Diet
Vitamin C (or ascorbic acid) belongs to the category of water-soluble vitamins. Unlike most mammals, man does not have the ability to synthesize vitamin C, so it is necessary to take it from food as it is necessary for various metabolic functions such as collagen synthesis while facilitating in the absorption of folic acid and iron from the body.
In addition, it has strong antioxidant action, stimulates the immune system and is necessary for the treatment of viruses and many diseases. Daily intake of vitamin C can reduce bad cholesterol and the frequency of colds. Finally, it helps to maintain good bone and tooth condition. Its deficiency causes weakness of wound healing, gum bleeding, and scurvy.
Sources Rich In Vitamin C are mainly fruits and vegetables, such as orange, lemon, peppers, tomato, broccoli, strawberries, papaya, blueberries, spinach, pineapple, kiwi, and melon. The recommended daily dose is 75 mg for women and 90 mg for men, while vitamin requirements are doubled for smokers.
Numerous studies associate daily vitamin C intake with beneficial effects in the body such as:
- Arteriosclerosis: Vitamin C appears to reduce the risk of cardiovascular disease, including coronary artery disease.
- Common cold: The majority of evidence indicates that taking high doses of vitamin C could shorten the cure of the cold by 1 to 1.5 days in some patients.
- Age-related macular degeneration. Vitamin C in combination with zinc, vitamin E and β-carotene appears to help prevent vision loss or slow down symptoms in patients with advanced macular degeneration.
- Cancer: Research has shown that increasing vitamin C intake through fruit and vegetables reduces the risk of mouth cancer and other types of cancers.
- Reduction of protein in the urine (albuminuria). Vitamin C in combination with vitamin E can reduce protein in urine in people with diabetes.
- Osteoarthritis. Taking vitamin C from dietary sources or from calcium ascorbate supplements appears to prevent cartilage loss and aggravation of symptoms in people with osteoarthritis.
- Physical performance. Vitamin C as part of a balanced diet can improve physical performance and muscle strength in older people but also prevent upper respiratory tract infections after intense exercise such as a marathon.
Finally, in addition to the beneficial effects of vitamin C, it should be mentioned that overdose (>600 mg) can be harmful to the body.