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What is vitamin C and what are its benefits ?

Posted by Frank HOUBRE on

What is vitamin C and what are its benefits ?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which means that it does not phad not to be stored in the body and we must take it from food sources.

Although the beneficial effects of fruits and vegetables rich in vitamin C are known for a long time, it was not until 1933 that they have been isolated scientifically.

What is the role of vitamin C ?

Vitamin C plays an essential role in the production of collagen in the body, which is a type of protein that is necessary for various tissues, including the skin, tendons, ligaments, blood vessels, bones and cartilage. He is known for his role in the process of growth and repair of tissues.

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 the aging advanced and health problems such as cancer, heart disease and arthritis.

It also helps to prevent certain life threatening diseases such as scurvy and may help to 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 collagen production is interrupted and cannot replace the collagen that is necessary, which results in degradation of the tissues.

This leads to a condition known as scurvy, which can be directly caused by a deficiency of vitamin C. symptoms of scurvy include :
  • muscle Aches, especially in legs
  • joint Pain
  • Fatigue
  • Redness on the skin
  • Swelling of the gums and bleeding possible
  • Dyspnea
with the vitamin C necessary for the normal functions of the body must come from daily diet, because it cannot be produced or stored in the body.

Although vitamin C deficiency and the symptoms of the scurvy which result from it are rare in today's society, the prevalence is higher in populations who have less access to fresh fruits and vegetables. Elderly people, drug addicts or low-income are more likely to suffer.

Be careful not to consume too much vitamin C

consumption of large amounts of vitamin C is not regarded as a major health problem, because it is a water-soluble vitamin that is excreted in urine when consumed in excess. However, it can cause symptoms with high doses (over 2000 mg per day) such as :

  • Diuresis,
  • Diarrhea,
  • Gas,
  • Nausea,
vitamin C also increases the absorption of iron from the food. Although this aspect can be beneficial in certain populations, those with hemochromatosis may be more likely to accumulate iron in the body and should avoid the supplementation of vitamin C.

In addition, it is not necessary to advise pregnant women to take large doses of vitamin C, as the infant may suffer from scurvy at birth due to the lower dietary intake of vitamin C.

The common cold

vitamin C is often promoted to help in the prevention and treatment of the common cold. However, the scientific evidence in support of this recommendation are contradictory.

It seems that taking multiple doses of vitamin C throughout the day-when the initial symptoms of a cold occur can be effective in reducing the duration and severity of symptoms. However, it has not been shown that taking vitamin C as a preventive method to reduce the frequency of the common cold.

In what foods, fruits and vegetables can I find vitamin C ?

Although the recommended dietary allowance 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 the common cold, or 200 to 2000 mg/day, are usually divided into three doses.

Vitamin C can be found in a variety of fresh vegetables and fruits, including :

  • Berries
  • Broccoli
  • Brussels sprouts
  • Cantaloupe
  • cauliflower
  • Grapefruit
  • Kiwi
  • leafy Vegetables
  • Mango
  • Orange
  • Papaya
  • Peppers
  • Pineapples
  • Potatoes
  • Tomatoes
  • Pumpkin
  • Watermelon
most people can easily reach the recommended daily intake of vitamin C by consuming a normal diet with plenty of fruit and vegetables.
You can find all these vitamins C supplement in our online shop Herbalife as well as in the restore !
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