Vitamin C, also known as a ascorbic acid, is a soluble vitamin in water, which means it does not phad not been stored in the body And that we have to take it from food sources.
Although the beneficial effects of vitamin C fruits and vegetables have been recognized for a long time, it is in 1933 that they have been scientifically isolated.
What is the role of vitamin C?
Vitamin C plays a vital role in collagen production in the body, which is a type of protein needed for various tissues, including skin, tendons, ligaments, blood vessels, bones and cartilage. It is known for its role in the process of growth and tissue repair.
In addition, vitamin C is an antioxidant that can help neutralize free radicals in the body. This is important because the accumulation of free radicals in the body over time is Associated with advanced aging and health problems such as cancer, heart disease and arthritis.
It also helps prevent some potentially fatal diseases such as scurvy and can help reduce the duration of cold symptoms.
What are the consequences of a lack of vitamin C?
When the food consumption of vitamin C is insufficient, the production of collagen is interrupted and can not replace the necessary collagen, which causes the degradation of the tissues.
This leads to a state of health known as scurvy, which can be directly caused by vitamin C deficiency. Symptoms of scurvy can include:
Muscle pain, especially in the legs
Redness on the skin
Swelling of the gums and possible bleeding
All vitamin C necessary for the normal functions of the body must come from daily feed because it can not be produced or stored in the body.
Although vitamin C deficiency and SYMPTOMS OF SCURBUT Resulting are rare in today's society, prevalence is higher in particular populations that have less access to fresh fruits and vegetables. Seniors, drug addicts or low-income are more likely to suffer.
Be careful not to consume too much vitamin C
The consumption of large amounts of vitamin C is not considered a great health problem, because it is a water-soluble vitamin that is excreted in the urine when it is consumed in excess. However, it can cause symptoms with high doses (greater than 2000 mg per day) as:
Vitamin C also increases the absorption of food iron. Although this aspect can be beneficial in some populations, People with hemochromatosis will be more likely to accumulate iron in the body and should avoid vitamin C supplementation.
In addition, pregnant women should not be advisable to take high doses of vitamin C because the infant can suffer from scorbut at birth due to the drop in vitamin C intake.
Vitamin C is often promoted to help prevention and treatment of colds. However, scientific evidence in support of this recommendation are contradictory.
It seems that taking several doses of vitamin C throughout the day when the Initial symptoms of a cold Manifest itself can be effective in reducing the duration and severity of the symptoms. However, it has not been shown that vitamin C taking as a preventive method reduced the frequency of colds.
In which foods, fruits and vegetables can I find vitamin C?
Although the recommended food intake remains controversial, most practitioners agree that about 45 to 90 mg / day is an appropriate amount in most populations. Higher doses for the treatment of colds, or 200 to 2000 mg / day, are usually divided into three doses.
Vitamin C can be found in a variety of fresh fruits and vegetables, including:
Most people can easily reach Daily intake recommended in vitamin C By consuming a normal diet with sufficient fruits and vegetables.
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