Vitamin C is a water-soluble vitamin. In fact, several forms of this substance are combined under such a common name - ascorbigen, isoascorbic acid, ascorbyl palmitate, calcium ascorbate, etc.
In the old days, during long journeys, with a lack of vitamin C in the diet, people developed a disease called scurvy, and translated into Latin - “mourn”. The name "ascorbic acid" comes from this word, which means "anti-scurvy".
Vitamin C is readily soluble in water, alcoholic solutions, inactivated in alkaline and neutral media, fairly stable in slightly acidic media. In general, this is a very unstable substance, which quickly breaks down at elevated temperatures, in contact with metals. Prolonged soaking of products leads to the transition of most of the ascorbic acid into water, and after 2-3 months of storage of fresh vegetables and fruits, half of the vitamin contained in them is destroyed.
Most vitamin C is found in plant foods - fruits, berries, vegetables and herbs. They can contain it in oxidized, free and bound forms. In the bound state, ascorbic acid is absorbed much worse, and in the oxidized form its activity is the same as in the free form.
- Brussels sprouts - 120;
- Sweet green pepper - 150;
- Ground tomatoes - 100;
- Orange - 60;
- Fresh rosehip - 470;
- Black currant - 200;
- Horseradish - 55;
- Cranberry - 15;
- Sea buckthorn - 200;
- Spinach - 55;
- Parsley greens - 150;
- Sauerkraut - 30;
- Garden strawberries - 60;
- White cabbage - 45;
- Antonovka apples - 30;
- Lemon - 40;
- Mandarin - 38;
- Parsley root - 35;
- Fresh chanterelles - 34;
- Rutabaga - 30;
- Cherry - 15;
- Gooseberries - 30;
- Radish - 29;
- Fatty kefir - 0.7;
- Fresh green peas - 25;
- Raspberry - 25;
- Radish - 25;
- Quince - 23;
- Potato - 20;
- Bean pods - 20;
- Cowberry - 15;
- Salad -15;
- Apricots - 10;
- Bananas - 10;
- Onion - 10;
- Watermelon - 7.
Heat treatment destroys up to 90% of vitamin C in foods. When fruits and vegetables are transported for a long time from their place of growth, the content of vitamin C in them also decreases. This does not happen if the products are quickly frozen before transport. To keep ascorbic acid in them for as long as possible, you should store them in a cool and dark place.
Vitamin C Intakes
The need for ascorbic acid in different periods of life is different, it is higher in the conditions of life in the Far North during pregnancy and breastfeeding, with stress and physical activity, in the presence of bad habits.
Children of the first six months of life require 30 mg / day of ascorbic acid, from 6 to 12 months - 35 mg / day, at the age of 1 to 3 years - 40 mg / day, from 4 to 10 years - 45 mg / day.
Boys from 11 to 14 years old need 50 mg of ascorbic acid per day, men under 50 years old - 60 mg / day, over 50 years old - 70 mg / day.
For girls aged 11-14 years, 50 mg / day of ascorbic acid is sufficient, for women under 60 years old, 60 mg / day, during pregnancy, the need increases to 100 mg / day, during lactation, up to 120 mg / day.
The role of ascorbic acid in the body
The role of vitamin C in the body can not be overestimated, it is involved in many important body processes:
- Takes part in the formation of collagen - the main component of connective tissue;
- Makes the walls of blood vessels stronger;
- Increases immune defense;
- Reduces cholesterol content;
- Participates in the synthesis of adrenaline, in the metabolism of folic acid;
- Protects the body from free oxygen radicals;
- Reduces the harmful effects of excess sugar;
- Improves tissue regeneration;
- Increases resistance to stress;
- Stimulates the conversion of ferrous iron to ferric iron, which is better absorbed by the body.
Signs of Vitamin C Deficiency
In the case of hypovitaminosis, the body's resistance to infectious diseases decreases, the appearance of the skin and hair deteriorates - the skin becomes excessively dry, flabby, wrinkles appear, punctate hemorrhages in the area of hair follicles, hair falls out easily and becomes dull.
Vitamin C deficiency can be recognized by the following symptoms:
- Increased bleeding gums, hemorrhages in the subcutaneous tissue ("bruises");
- Pain in joints and muscles;
- Apathy, irritability, fatigue;
- Poor healing of wounds and cuts;
- Reduced pressure.
Hypovitaminosis predisposes to obesity.
Signs of Too Much Vitamin C
The ingestion of large doses of ascorbic acid causes its overdose, which manifests itself in the deterioration of neuromuscular transmission, and hence increased fatigue. Violated coordination of movements and their consistency with the visual analyzer. There are malfunctions in the pancreas, liver, which provokes digestive disorders. Excess ascorbic acid acidifies the urine and can cause urate and oxalate to precipitate.
Therapeutic use of vitamin C
Ascorbic acid is used in the treatment of allergic diseases, SARS and colds, herpes, obesity, depression, increased anxiety, hyperactivity syndrome, atherosclerosis, osteochondrosis, osteoarthritis, anemia, alcoholism and others.
It is known that a lack of vitamin C provokes the development of cancer. Vitamin is taken to increase physical and emotional stability. Its doses are individual depending on age and disease. For prevention, adults take 50-100 mg of ascorbic acid after meals 1 time per day. The therapeutic dose averages 50-100 mg 3-5 times a day. Preparations based on ascorbic acid for oral administration and solutions for intravenous and intramuscular administration have been created.
