Vitamin C (ascorbic acid)
Vitamin C - a powerful antioxidant. It plays an important role in the regulation of redox processes involved in the synthesis of collagen and procollagen, the exchange of folic acid and iron, as well as the synthesis of steroid hormones and catecholamines. Ascorbic acid also regulates blood clotting, and normalizes capillary permeability, is required for hematopoiesis, anti-inflammatory and potivoallergicheskoe action.
Vitamin C is a factor in protecting the body ot the effects of stress. Intensifies reparative processes, increases resistance to infections. Reduces the effects of different allergens. There are many theoretical and experimental prerequisites for the use of vitamin C to prevent cancer. It is known that in cancer patients due to the depletion of its reserves in tissues often develop symptoms of vitamin A deficiency that requires further their introduction.
There are data showing the preventive role of vitamin C against colon cancer, esophagus, bladder, and endometrial (Block G., Epidemiology, 1992, 3 (3), 189-191).
Vitamin C improves the body's ability to absorb calcium and iron, remove toxic copper, lead and mercury.
Importantly, in the presence of adequate amounts of vitamin C significantly increases the stability of vitamins B1, B2, A, E, pantothenic and folic acids. Vitamin C protects LDL cholesterol from oxidation and, consequently, the vascular walls of the deposition of oxidized forms of cholesterol.
Ability to successfully cope with the emotional and physical burden of stress is more dependent on vitamin C than any other vitamin. Adrenal glands that secrete hormones necessary to act in stressful situations, contain more of ascorbate than any other body part. Vitamin C helps the development of these stress hormones and protects the body from toxins produced during their metabolism.
Our body can not store vitamin C, so you should always get it later. Since it is water soluble and exposed to temperature, cooking with heat treatment destroys it.
Sources of vegetable
Citrus fruits, leafy green vegetables, cantaloupe, broccoli, brussels sprouts, cauliflower and cabbage, black currant, Bulgarian peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, buckthorn, wild rose, mountain ash, and baked potatoes in the "uniform". Herbs rich in vitamin C: alfalfa, mullein, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, paprika, parsley, pine needles, yarrow, plantain , raspberry leaf, red clover, rose hips, skull-cap, violet leaves, sorrel.
In foods of animal origin
- Represented by small (liver, adrenal glands, kidneys).
Vitamin C content in some foods (mg per 100 g)
Canned green peas 10
Fresh green peas 25
Stale potato 10
Your new potatoes 25
27 green onions
Green bell pepper 125
Red pepper 250
Tomato juice 15
Currant Red 40
Tomato paste 25
Tomatoes, red 35
Dried Rosehips - 1500
Garlic - traces
Apples, Antonovka 30
Northern varieties of apples in 1920
Southern varieties of apples 5.10
Mare's milk, 25
Goat's milk 3
Cow's milk 2
Romanovsky VE, Sinkova EA, Vitamins and vitamin therapy. A series of "Medicine for you." - Rostov on Don: Phoenix, 2000, 320 pp.
Remember that only a few people, especially children eat enough fruits and vegetables, which are the main food sources of vitamin. Thermal processing, storage and biochemical products lead to the destruction of much of the vitamin C, which we might otherwise get from food. Even more of it burns in the body under stress, smoking and other sources of cellular damage, such as smoke and smog. Commonly used medications, like aspirin and birth control pills, to a great extent, our bodies are deprived of the amounts of the vitamin, which we still managed to get it.
In addition to vitamin pills to prevent hypovitaminosis used rose hips. Hips are relatively high content of ascorbic acid (not less than 0,2%) and is widely used as a source of vitamin C. Use collected at maturity and dried fruits of different species of shrubs hips. They contain, in addition to vitamin C, vitamin K, P, sugars, organic, including tannins and other substances. Used as a tincture, extracts, syrups, pills, candy pills.
Infusion of rosehips is prepared as follows: 10 grams (1 tablespoon) of fruit is placed in an enamel bowl, pour 200 ml (1 cup) of hot boiled water, close lid and heated in a water bath (boiling in water) 15 min, then cooled at room temperature for at least 45 minutes, filtered. The remaining raw materials squeeze and bring the volume of the resulting infusion of boiled water to 200 ml. Take 1 / 2 cup 2 times a day after meals. Children give 1 / 3 cup for the reception. To improve the taste can be added to the infusion sugar or fruit syrup.
Rosehip syrup made from the juice of fruits of various kinds of rose hips extract and berries (red rowan, mountain ash chokeberry, viburnum, hawthorn, cranberry, etc.) with the addition of sugar and ascorbic acid. Contains in 1 ml of about 4 mg of ascorbic acid, and vitamin P and other substances. Assign children (prophylactically) to 1 / 2 teaspoon or 1 dessert spoon (depending on age) 2 - 3 times a day, washed down with water.
Daily human need for vitamin C depends on several factors: age, sex, work performed, the state of pregnancy or lactation, climatic conditions, bad habits.
Illness, stress, fever and exposure to toxic effects (such as cigarette smoke) increases the need for vitamin C.
In hot climates, and in the Far North requirement for vitamin C increased by 30-50 percent. Young body absorb vitamin C than elderly, so the elderly need for vitamin C increases slightly.
Proven that contraceptives (oral contraceptives), lower levels of vitamin C in the blood and increase the daily need for it.
The weighted average rate of physiological needs is 60-100 mg per day. The usual therapeutic dose is 500-1500 mg daily.
Age - Vitamin C, mg
0-0,5 - 30
0,5-1 - 35
3.1 - 40
4.6 - 45
10.7 - 45
11-14 - 50
15-18 - 60
19-24 - 60
25-50 - 60
51 and older - 60
11-14 - 50
15-18 - 60
19-24 - 60
25-50 - 60
51 and older - 60
During pregnancy - 70
During the period of lactation - 95
Share the daily dose of vitamin C in some parts. The body quickly uses vitamin C as soon as it gets. Much more useful to maintain a constantly high concentration of the vitamin, which is easily achieved by dividing the total daily dose into several smaller doses taken throughout the day.
Raise and lower the dose gradually. Do not shock your body with the sudden introduction of large amounts of vitamin C.
Symptoms of hypovitaminosis
The depth of this deficit is growing in the winter-spring period, but many children lack of availability of vitamins retained even in the more favorable summer and autumn months.
According to local researchers, a lack of ascorbic acid in schoolchildren in 2 times reduced the ability of leukocytes trapped in the body to destroy disease-causing microbes, resulting in the frequency of acute respiratory diseases increased by 26-40%, and vice versa, taking vitamins significantly reduces the frequency of acute respiratory rate.
Failure may be exogenous (due to lack of ascorbic acid in food) and endogenous (due to violation of absorbability and digestibility of vitamin C in humans).
ease of bruising
poor wound healing
a sense of comfort
Preservation of vitamin C when cooked
Safety of vitamin compared to the feedstock in%
Kale cooked with a decoction (boiling 1 hour) - 50
Soup, standing on a hot plate at 70-75 ° 3:00 - 20
Same with the acidification - 50
Soup, standing on a hot plate at 70-75 ° 6:00 - 10
Cabbage sauerkraut (cooking 1 hour) - 50
Stewed cabbage - 15
Fried potato raw, finely chopped - 35
Potatoes varivshiysya 25-30 minutes in the peel - 75
Idem, peeled - 60
Potatoes peeled, lain 24 hours in water at room temperature - 80
Mashed potatoes - 20
Potato Soup - 50
The same, standing on a hot plate at 70-75 ° 3:00 - 30
Same as standing for 6 hours - traces
Boiled carrots - 40