Where is the most abundant vitamin C? Vitamin C: Daily norm. Vitamin C: instructions for use

For a normal life of the body a person needs vitamins, minerals and other useful components. Vitamins A, B, C, D affect all systems and organs of man. Their deficiency causes the development of diseases, however, as well as an overabundance. For each vitamin there is a daily rate. The source of vitamins can be drugs that are sold in pharmacies, but it is better to get them from nature, that is, from food.

Vitamin C

One of the most necessary and important vitamins for human health is vitamin C, which is also known as ascorbic acid, "ascorbic acid." A drug with a similar name can be found in any pharmacy, but you can also make up its reserves with the help of fruits, vegetables and other food products.

Vitamin C is an organic substance, an important component of a healthy human diet. He has the ability to influence almost all vital functions of the body. During the first two months of life, the human body synthesizes vitamin C on its own. Ascorbic acid strengthens immunity, fights against viruses and bacteria, helps prevent all sorts of diseases, prolongs the youth of the body, and this is not the whole list of its actions.

The effect of vitamin C on the body

Vitamin C (ascorbic acid) has a wide range of effects on the body. It increases immunity, takes part in the formation of antibodies and in the normalization of the metabolism of fats, proteins, carbohydrates, in the increase in the stock of glycogen in the liver. Ascorbic acid helps increase the speed of blood flow and heartbeats, lower blood pressure, expand capillaries and arterioles.

Vitamin C takes part in a large number of biological processes. So, it affects the synthesis of collagen - a protein that forms connective tissue, which cementizes the intercellular space. The main functions of collagen include the protection of blood vessels, organs, muscles, joints, bones, the formation of skin, bones, ligaments, teeth. It acts as a protective barrier against infections, diseases, contributes to the healing of bruises, fractures, wounds.

For the immune system, C-vitamin is very important, since it supports the work of leukocytes and the production of antibodies. It also promotes the formation of interferon (a substance with an anticancer and antiviral effect). Vitamin C, due to its antioxidant properties, protects against the negative effects of oxidants, helps prevent the symptoms of aging, heart disease and cancer. In addition, ascorbic acid has a positive effect on the functioning of the cardiovascular, nervous, endocrine and other systems.

Vitamin C and hair

The lack of ascorbic acid in the body is reflected not only in the condition, but also in the appearance of the person. It is established that vitamin C for hair is very useful. Since it is responsible for the circulation of the scalp, it ensures proper nutrition of the hair follicles. Vitamin C is recommended for those who suffer from dandruff, split ends, dry hair, delicacy and fragility.

If you find a problem with your hair, do not rush to immediately go to a pharmacy or cosmetic store for a supermask or balm, and include in your daily diet plenty of fresh vegetables, citrus fruits, berries that have sufficient vitamin C. They will bring much more benefit to the body and For hair than chemical agents.

Vitamin C for children

The taste of sweet "ascorbic" is familiar to us from childhood. After all, children need vitamins most of all. Their body forms, grows, develops, therefore it is necessary to provide the child with everything necessary for it to grow up healthy. Proper nutrition in childhood is the guarantee of the health of the organism in the future. Each parent should ensure that his baby prefers vegetables and fruits before chips, crunches and rolls.

One of the most important components of the children's diet should be C-vitamin. It helps to increase the protective functions of the body and increases the immunity, which is so necessary for children. The lack of this vitamin in the body can lead to bleeding gums, to the general weakness of the body and poor healing of wounds.

Daily Value of Vitamin C

The daily requirement of the human body in vitamin C is not uniform for everyone and depends on several factors: the presence of bad habits, breastfeeding or the state of pregnancy, work performed, sex, age. Experts submit average figures for the average healthy person: 500-1500 mg per day - the therapeutic norm and 60-100 mg daily - the physiological need of the body.

The need for vitamin C increases toxic effects, fever, stress, illness, hot climate, old age. The daily requirement of vitamin C increases contraceptives. The norm depends on the age - the older the person, the more it is. For example, the baby needs 30 mg, and the elderly - 60 mg. The daily norm is increased during pregnancy (70 mg) and lactation (95 mg).

Symptoms of lack of vitamin C in the body

Statistics show that preschool and school-age children suffer from a lack of vitamins, which are necessary for their normal growth and development. A lack of vitamin C was found in 90% of children (the study was conducted by the Institute of Nutrition of the Russian Academy of Medical Sciences). In the body of those children who were in the hospital, a deficiency of ascorbic acid was found in 60-70%.

The lack of vitamin C increases during the winter-spring period, which entails a decrease in immunity and an increase in the possibility of developing gastrointestinal or respiratory diseases. Deficiency can be exogenous or endogenous in nature. In the first case, little vitamin in food, in the second - the vitamin is poorly absorbed. Prolonged lack of vitamin can lead to the development of hypovitaminosis. Vitamin C deficiency in the body can be manifested by the following symptoms: depression, joint pain, irritability, dry skin, hair loss, lethargy, tooth loss and bleeding gums, poor wound healing.

The content of vitamin C in foods

For the normal functioning of the body, a person needs to eat right and balanced. The daily diet of a person should include vitamin C. In what foods is it contained and how many they need to eat to fill the norm? First, a significant amount of vitamin C contains products of plant origin. These are berries (strawberries, sea buckthorn, mountain ash, wild rose), fruits (citrus fruits, persimmons, peaches, apples, apricots), vegetables (Brussels sprouts, bell peppers, broccoli, potatoes "in uniform"). Products of animal origin contain small amounts of C-vitamin. These are mainly kidneys, adrenals, and liver of animals.

It is possible to single out a number of herbs that contain vitamin C in sufficient doses. Products should be eaten every day and preferably in an unprocessed form. After all, biochemical treatment, storage and heat treatment contribute to the destruction of a large part of the vitamin. Every person who cares about his health, you need to know what benefits the vitamin C brings, in what products it contains and how to prevent its shortage.

Ascorbic acid. A drug

Vitamin C is found in many medicines. These tablets are "Vitamin C", "Citravit", "Celascon", "Vitamin C" in ampoules. One of the most common is "Ascorbic acid" in tablets. In addition to being useful, it is also very tasty, so the tablets are gladly received by the children. The drug promotes the formation of intracellular collagen, strengthening the structure of the walls of capillaries, bones and teeth. The drug "Ascorbic acid" - this is the very vitamin C. Products can not always provide them with an organism completely.

The agent takes part in the processes of cellular respiration, iron metabolism, protein and lipid synthesis, carbohydrate metabolism, tyrosine metabolism, oxidation-reduction reactions. The use of "ascorbic acid" reduces the body's need for pantothenic acid, folic acid, vitamins A, E, B. The content of vitamin C in the preparation is close to 100%.

Indications

People who for a long time suffer from a lack of vitamin C in the body, can prescribe certain drugs. As a rule, tablets are issued with a content of 250 mg of ascorbic acid or 1000 mg (shown only for the treatment of hypovitaminosis).

Tablets of 250 mg are shown at the raised mental and physical exertions, at asthenic conditions, at pregnancy (especially multiplane, against drug or nicotine dependence), after transfer of diseases, for strengthening of immunity, at colds. A large number of people take C-vitamin for the prevention or treatment of vitamin deficiency or hypovitaminosis.

Side effects

Vitamin C is necessary for normal functioning of the body, but some patients may experience side effects when taking it, which is due to individual characteristics of the body, joint intake with other medicines, the presence of certain diseases.

Vitamin C, reviews of which are more positive, can lead to negative reactions when abused. Prolonged use of the drug in large doses can cause insomnia, increased excitability of the central nervous system, headache. The digestive system can react with vomiting, nausea, diarrhea, ulceration of the gastrointestinal mucosa, hyperacid gastritis, irritation of the gastrointestinal mucosa.

The patient can develop glycosuria, hyperglycemia, moderate pollakiuria, nephrolithiasis, decreased capillary permeability, skin hyperemia, skin rash, leukocytosis, thrombocytosis, a violation of copper and zinc metabolism.

Overdose

The human body can suffer not only from a deficiency of vitamin C, but also from its overabundance. This condition is usually called hypervitaminosis, it arises with the patient's great desire to improve his health due to excessive consumption of this vitamin. Often there are situations when a person, not knowing about the danger, combines products containing a sufficient amount of vitamin, with the drug "Ascorbic acid".

The maximum daily allowance should not exceed 90 mg for an adult. In order to bypass the consequences, it is necessary to get acquainted with the symptoms of hypervitaminosis. The first thing that arises is a constant dizziness and nausea, vomiting, cramping in the abdomen. Further, problems with the heart, kidneys, gall bladder may gradually appear. The consumption of large amounts of vitamin C is accompanied by heartburn, digestive disorders, a feeling of fatigue, allergic reactions.

All is well that in moderation. Vitamin C, the price of which starts at 100 rubles, is good for the body only if it is correctly taken. Before you start taking it is recommended to visit a polyclinic, undergo an examination, where the doctor will prescribe the right drug and dosage for each specific case.