Vitamin C

What is Vitamin C?

Vitamin C is a hydrosoluble (soluble in water) vitamin, which our body needs for normal growth and development. Hydrosoluble vitamins dissolve in water, and the excess of them is thrown out of our body by the urine, so it is necessary to continually intake this vitamin in recommended amounts (due to the fact that the body has no ability to store vitamin C for further utilization).

Functions in the human body

  • Participates in the formation of an important protein which is included in the structure of the skin, tendons, ligaments and blood vessels
  • Accelerates wound healing by helping to repair damaged tissue
  • Restores cartilage, bones, and teeth and maintains their health
  • Helps to form teeth and keep them healthy
  • Increases the absorption of iron
  • This vitamin is also an antioxidant, so it protects our body from damage that can be caused by free radicals

Symptoms of deficiency

Anemia, bloody gums, reduced the ability to fight infections, slower healing of wounds, dry hair, nasal bleeding, gingivitis, dry and rough skin, swollen and painful joints. A severe vitamin C deficiency causes scurvy, which most often occurs in elderly people who are undernourished.

Symptoms of an overdose

An overdose with this vitamin occurs very rarely because it is almost impossible to naturally consume such large doses of vitamin C. However, if more than 2000 mg of vitamin C is ingested daily, then diarrhea and stomach problems can occur. Also, supplementation with high doses of vitamin C during pregnancy is not recommended as this may lead to a deficiency of vitamin C in the baby after birth.

In what quantities do we need vitamin C?

Infants 0-6 months, 40mg/day 7-12 months, 50mg/day  
Children 1-3 years, 15mg/day 4-8 years, 25mg/day 9-13 years, 45mg/day
Adolescents Boys 14-18 years, 75mg/day Girls  14-18 years, 65mg/day Pregnant teenagers 80mg/day
Breastfeeding teenagers 115mg/day
Adults Male >19 years, 90mg/day Female > 19 years, 75mg/day Pregnant >19 years, 85mg/day
Breastfeeding > 19 years, 120mg/day

* Vitamin C is very unstable at a higher temperature, and if the products that contain vitamin C are heated, then you will break down and lose most of the vitamin C. So if you want to use the whole amount of vitamin C that is found in vegetables and fruits, then eat them raw.

What foods are the best source of vitamin C (the values ​​for the amount of vitamin C are given for 100 g of the listed product.)

Strawberries 58,8 mg
Kiwi 92,7 mg
Broccoli 89,2 mg
Kale 120 mg
Green pepper 80,4 mg
Red pepper 128 mg

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