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Vitamin C (ascorbic acid)
Vitamin C represents the substance which is actively involved in process of a metabolism of an organism. It is caused by the fact that the metabolism cannot proceed without oxidizing reactions which are supported by this vitamin. One more not less important property of this vitamin is a fortifying impact on walls of vessels and small capillaries: the vascular wall becomes more dense, elastic, strong, and its permeability decreases, also plays an important role in ensuring normal functioning of bone and connecting fabrics.
By estimates of analysts, in our country people very strongly underestimate a role of vitamins. If in the West use of polyvitaminic complexes is considered norm, vitamin C is consumed by every second person, and the number of the pregnant girls consuming vitamins approaches 100%, then in our country 5% of the people drinking such complexes will hardly be gained. According to specialists, this situation easily is explained by the frivolous attitude of Russians to the health. But we are regularly ready to drink amount of dietary supplements with doubtful extracts, instead of vitamins which efficiency is proved in the scientific way.
Some people slopes to consider that vitamin C, as well as other vitamins from a jar, do not bear in themselves special advantage as it synthetic received substances. However it not so. Actually, at shortage of vitamins such substances are the real rescue, on biological activity and chemical structure they are completely identical to natural and do not concede to them.
Quite often ask doctors a question whether the hypervitaminosis can constant call primas of vitamins. If you adhere to the correct dosage, even long reception will not cause negative effects, it will lead only to completion of a vitamin deficiency, but in any way to their excessive accumulation.
Recently widely the statement extended that during respiratory diseases, such as flu, or even just cold, it is useful to accept a tenfold, and even twentyfold dose of this vitamin. Such theory has both the adherents, and opponents, and at the same time any could not defend the opinion precisely. Therefore, it is quite probable that you should not risk, so strongly changing carbohydrate metabolism of an organism.
Not superfluous will be to repeat once again that exclusively huge doses are extremely harmful to an organism. At the same time there is no need to be afraid for the health if you drink vitamin C constantly, but in necessary doses. The lack of this substance puts at risk immune, endocrine and cardiovascular system, digestive organs. Excess consumption can cause a diarrhea, an itch, infection of uric ways, however continuous exceeding of a dose for this purpose is required.
If several centuries ago the scurvy was the main symptom of shortage of vitamin C, then today it is fast fatigue, decrease in working capacity, even development of atherosclerosis is possible.
Places of a location of this substance are mainly a liver, kidneys, tissue of a brain, heart. It demonstrates that vitals accumulate in themselves vitamin C, so it is really necessary for their full work.
Not very long ago there was an opinion that acceptance of a large amount of vitamin C (to 1 gr) is useful to an organism. However researches showed the following results: such amount of vitamin not only ceases to have positive effect on an organism, but also conducts to permission of cells of a pancreas.
Sufficient concentration of vitamin is of great importance for immune system of an organism, she as if creates a barrier from various causative agents of infections. Bleeding of gums, a breakdown, joint pains – here several symptoms of that, immunity is in danger because of shortage of vitamin C. Assimilation of minerals in an organism is also in many respects obliged to this substance.
The organism is so arranged that it does not create vitamin C reserves therefore systematic replenishment of its stocks is necessary. The main source is a vegetable food, not for nothing nutritionists constantly speak about its improbable advantage. Of course, in winter time it is almost impossible to fill all stocks therefore vitamins B a type of tablets or mixtures are sometimes really simply necessary.
Here key products of food rich with vitamin C:
- Strawberry, wild strawberry
- Fresh pepper
- Onions, garlic, etc.
During the autumn and winter period consumption of such vegetables as potatoes (especially boiled in a peel), cabbage in any kind is important. New potato, and also recently dug out tubers are extremely rich with vitamin C. Their continuous use can provide completely need for vitamin C even. For a storage time the amount of this substance in potatoes constantly decreases: in its December will be already twice less, and by spring in four. The fresh white cabbage contains vitamin C not less, than citrus fruit. Unlike potatoes, it does not lose the useful properties more than half a year. Good sourcrout is also an excellent keeper of vitamin C, but in it it, of course, it is a little less. Tomatoes, in addition to the high content of ascorbic acid, contain a large amount of citric acid that is also useful during the autumn and winter period. You should not forget also about apples which some grades can be stored up to the winter, and a citrus. Thus, even at that time years when maintenance of necessary concentration of ascorbic acid seems almost impossible, actually it is worth making the diet only correctly.
Norms of consumption
For full development children need to support vitamin C level, for this purpose every day small (till 10 flyings) it is enough to use about 50 mg of ascorbic acid, and to teenagers and adults – about 70 mg. Smoking and harmful working conditions demand higher concentration of vitamin C in an organism, in there case its consumption can reach 130-150 mg a day.