Vitamin C is a powerful antioxidant that protects cells from negative influences.. Deficiency of this substance is harmful to health, so it is important to regularly replenish supplies..

The role of vitamin C in the body Ascorbic acid (this is the second name for vitamin C) is a natural compound that comes with food, which is necessary for the full functioning of the body. Its main functions:.

participation in the synthesis of collagen, which forms the framework of organs, ligaments, tendons, cartilage and bones;

maintaining the integrity of the vascular walls;

strengthening the health of gums, teeth, skin, mucous membranes;

regulation of cholesterol and other lipid metabolism;

fighting free radicals (antioxidant effect);

strengthening immunity, maintaining overall resistance;

improved iron absorption;

blood thinning, improving its circulation through small capillaries;

improved mood, increased energy.

Vitamin C cannot be stored in the body. Its excess is excreted in the urine.. Accordingly, it will not work to accumulate ascorbic acid in reserve in the summer, leaning on foods rich in this substance.. Therefore, it is necessary that it be supplied daily with food or dietary supplements *, for example, from Amway. The manufacturer's assortment includes vitamin C containing the natural form of ascorbic acid with a slow release. This form is better absorbed without irritating the digestive tract..

What foods are rich in vitamin CLeaders in the content of ascorbic acid - vegetable products. There is very little of this substance in animal food.. The heat treatment that dishes undergo reduces the content of this vitamin by 70-80% or more.. Among the leaders in its content are:.

rose hip;

all varieties of currant;

citrus;

sea \u200b\u200bbuckthorn;

Bell pepper;

kiwi;

different varieties of cabbage;

green onions, wild garlic, garlic arrows;

garden greens (parsley, dill, basil, cilantro).

Daily requirementHealthy people need to receive a certain amount of ascorbic acid daily.. The need depends on gender and age, as well as on the state of health and the influence of external factors. So, a man needs at least 90 mg of vitamin C per day, a woman - at least 80 mg.. The ideal intake is 100-110 mg. Requirements for this substance increase during periods of active growth in children and adolescents, during pregnancy and lactation, in old age and in the presence of bad habits (especially when smoking). An increased amount of vitamin C is required:.

people who have problems with the respiratory and cardiovascular systems, digestion;

people recovering from a cold;

athletes who actively train, increase strength and muscle volume;

those who are on restrictive diets.

In addition, increased doses of vitamin C are necessary during periods of physical and psycho-emotional stress, with a lack of fresh vegetables and fruits in the diet, living in regions with unfavorable ecology..

How to Get Your Daily Value of Vitamin C. Of course, the ideal is to meet all nutrient requirements through food intake.. But the usual daily diet is often not capable of this, especially during periods when the consumption of vitamin C increases significantly..

In the period from October to May, the number of fresh fruits, in which there is a lot of ascorbic acid, in the diet decreases. And even if you consume a lot of fresh fruits and vegetables, during storage they lose part of ascorbic acid - about 10-15% per month. Any kind of processing and storage of ready meals also leads to the loss of vitamin C: it oxidizes in the air, becoming inactive..

You can support the body in the cold season by additionally taking vitamin C supplements.. This is especially important with a sharp change in weather, when there is a high risk of catching a cold and it is necessary to strengthen the immune system, protect cells from the aggressive effects of viruses..

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