Vitamin C: good for the body. Daily norm of vitamin C, signs of lack and excess

For the full life of the human body, for the normal molecular metabolism in the tissues of all organs, the presence of certain vitamins, macro- and microelements is necessary. In this article, we will talk in more detail about one complex archive for the cellular metabolism of a complex compound. It is vitamin C, or, as it is also called, ascorbic acid, simply ascorbic. According to the IUPAC international classification, the name sounds like gamma-lactone 2,3-dehydro-L-gulonic acid.

General information

In the late twenties - early thirties of the last century, chemists have isolated vitamin C as an element involved in the metabolism as a catalyst. This is a complex combination of oxygen, hydrogen and carbon atoms, an acid whose absence or deficiency causes a violation in the body of the balance of enzymes involved in ensuring the normal functioning of individual organs and systems. As a result, severe forms of various diseases develop. In particular, scurvy, or scurvy.

Scurvy

This is a terrible disease that has killed the lives of millions of seafarers who have participated in round-the-world travel. It occurs when, due to vitamin C deficiency, the body stops producing collagen. As a result, the degeneration of connective tissue occurs. Visible manifestations are bleeding gums, hemorrhagic rash, subperiosteal hemorrhages, anemia, pain in the limbs, tooth loss, etc. These are characteristic manifestations of the critical shortage or complete absence of ascorbic acid. At the present scurvy, once amazed whole teams of seamen who are on long voyages, outlived.

Hypovitaminosis

Hypovitaminosis is an unbalanced intake of vitamins into the body. Not complete absence, namely imbalance. For example, vitamin C requires the presence of vitamin R. Only in this case it is absorbed by cells. The optimal balance is the ratio of these elements as 2: 1, where the two parts are vitamin C, and one part is vitamin R. Develops hypovitaminosis in two cases:

1. Insufficient intake of vitamins in the body due to their low content in food.

2. Non-digestibility of vitamins by the body due to a violation of the balance of microelements or health problems.

In the initial stage, vitamin C deficiency manifests itself in the deterioration of the hair condition, brittle nails, pallor and dry skin. In the future, rapid fatigue develops, weak resistance to infections, frequent colds. Then follow the dystrophic processes in the bone tissue and tissues of other systems and organs.

At first glance, it seems that the condition of the hair and the lack of vitamin C are difficult to reconcile with each other. In fact, the relationship between them is direct and looks like this. Hair bulbs are fed from the smallest blood vessels - capillaries. With their weak elasticity and increased viscosity of blood, useful substances do not reach the roots of the hair. As a result, we see dull, rare and brittle ringlets. Rubbing ointments and washing your head with advertised shampoos does not give the desired improvement.

A sufficient amount of ascorbic acid accelerates the metabolism. The blood becomes more liquid, the vessels strengthen and the beneficial trace elements enter the hair follicles. The hair reacts accordingly. In the same way, tissues and organs respond to vitamin C: bones, muscles, ligaments, liver, kidneys, brain, etc.

Benefits of ascorbic

Vitamins are involved in virtually all biochemical processes in our body. As for what is useful for vitamin C for our body, then in a few words you will not answer. He is an active participant in oxidation-reduction processes. Its role in ensuring proper exchange of proteins, fats, carbohydrates is important.

A sufficient amount of ascorbic acid improves the composition of the blood, since it contributes to the splitting and absorption of iron.

Ascorbic is necessary for the synthesis and assimilation of collagen protein. Collagen forms the connective tissue cells of bones, brain, epithelium, blood vessels and interarticular ligaments. The lack of vitamin affects the fragility of bones, the fragility of capillaries and vessels, poor healing of ulcers and scratches, the formation of hematomas.

When ingested carcinogens from the air and food, they provoke the formation in the blood of so-called free radicals, which in excess amount lead to the formation of cancer cells. This process is counteracted by antioxidants, that is, substances that interfere with destructive oxidative processes. It is vitamin C that plays the main role in protecting our health from cancer.

Its use extends to the area of hormones, in particular, this refers to adrenaline. A hormone, considered purely masculine, is necessary for women, children, and the elderly. Insufficient amount of adrenaline - and we already ascertain weak blood flow, low blood pressure, as a result - a decline in strength, despondency, depression, sluggish resistance to external influences, infections, illness.

For lack of vitamin C, the body reacts very quickly. It is necessary to constantly monitor that the daily diet is always attended by fresh vegetables and fruits. With regard to such a thing as the excess of vitamin C, then this can not be feared. Why? Because ascorbic acid is very easily destroyed. But still, when taking large doses, and especially a synthetic drug, diarrhea, increased urination, kidney stones, skin rashes may appear.

Sources of ascorbic acid

Many vitamins are synthesized by the human body independently. Unfortunately, this does not apply to ascorbic acid. We should receive it from food products. The best suppliers of vitamin C are green vegetables and citrus fruits. In the citrus peel there is vitamin P (rutin), which, as mentioned above, is necessary for assimilating ascorbic acid. Therefore, adding lemon in tea, peel is not necessary to cut.

In our country, Tsar Peter I introduced a tradition, among other supplies, to buy large quantities of lemons for ships traveling on a trip, since already in those days it was noticed that scurvy does not strike those who drink drinks with fresh lemons every day.

In large quantities, vitamin C is found in berries of dog-rose, sea-buckthorn and black currant. And in dry hips, the concentration of vitamin is more than three times higher than its concentration in fresh berries. This product is the record holder for ascorbic content. Just behind it is a red sweet Bulgarian pepper. The greatest concentration of vitamin is in the area of the peduncle. In pepper there is also a routine - the same vitamin P, without which ascorbic acid is not digested, more accurately, digested, but much worse. Still vitamin C is contained in cabbage, especially a lot of it in Brussels. It is also rich in salad greens - spinach, parsley, dill, wild garlic, watercress, arugula, etc. In winter, the main source of vitamin C for residents of the Russian latitudes is sauerkraut.

Infusion of needles has long been used by American Indians from bleeding gums. Their example was followed by Spanish sailors. To get a vitamin drink, you need pine needles, pine, fir or juniper to fall asleep in a thermos and pour very hot water, but not with boiling water. Close tightly and let it brew for one to two hours.

Products of animal origin do not contain this vitamin. In a very small amount, it is in muscle tissue, liver and brains.

Causes of loss of ascorbic acid

Preserving ascorbic acid in products is extremely difficult. It collapses incredibly fast. Its molecules react with oxygen in the air. As a result, a new compound is formed - dehydroascorbic acid, which is by no means analogous to ascorbic acid. Rather, its antipode. In plants, there is an enzyme ascorbinase, which is guilty of this transformation.

Ascorbic is destroyed and as a result of reaction with the metal - it's dishes, and cutting tools (hand knives, meat grinders, blenders).

Vitamins are divided into fat and water-soluble. Vitamins of group C are just water-soluble compounds. This includes the vitamins of group B. Vegetables and fruits lose their nutritional value during heat treatment. Vitamins pass into water. The cook pours them into the sink together with the liquid in which the fruits are cooked. To conserve useful substances, vegetables and fruits containing water-soluble vitamins of group C, it is necessary to prepare with observance of certain conditions.

The preservation of ascorbic food is a very important issue

During the grinding of vegetables with cutting tools - knives, blender, meat grinder - the membranes of cells in which ascorbic acid is found are destroyed. There is contact with oxygen. For this reason, it is advisable to cut vegetables, fruits and herbs into large pieces. It is better to tear with your hands or leave whole.

In potato tubers, a large amount of ascorbic acid accumulates under the skin. We make a big mistake by peeling the potatoes and then boiling it in a lot of water. Not only does he lose his taste, there is practically nothing useful in it. From such potatoes can only dial unnecessary kilograms of fat, but not at all to improve your body. The benefits of tubers are only if they are baked in a peel. By the way, such potatoes are not only very useful in terms of preserving vitamin C, but also very tasty.

Drying and souring are also the right ways to keep the ascorbic. Only to dry fruits you need whole, keeping a sparing temperature regime. Vitamin C is perfectly preserved in dry berries of dog rose, black currant and sea-buckthorn.

When souring, an acidic medium is formed which neutralizes the enzymes that destroy the acid. History knows an interesting fact about white cabbage. In the past centuries, navigators and explorers of the Arctic region suffered greatly and died in large numbers from scurvy. After the discovery of vitamins, in particular C, and its detection in sauerkraut, the food reserves of the long-distance vessels began to be completed with barrels with this simple natural source of ascorbic. The scurvy retreated.

To exclude the interaction of ascorbic acid with oxygen, the products are coated with an oil film. In everyday life, this is simply a generous portion of vegetable oil, poured into a salad.

Short-term blanching of vegetables with hot steam inactivates ascorbate oxidase, an enzyme present in plants and in an alkaline environment that destroys vitamin C. For this purpose, cabbage is hot-steamed before souring, making sure that it does not lose crunchiness, and then cut and poured with salt. Cabbage brine is not poured. It contains vitamins. It is good to sour cabbage with carrots, cranberries, cranberries or apples.

Berries can be harvested for the winter, mixing with sugar or honey. This applies to black currants, strawberries, mountain ash, etc. To avoid mold formation, jars with preforms should be stored in a dark cool cellar or in a refrigerator.

Daily requirement

Since the human body does not provide itself with ascorbic acid in sufficient quantities, it must be obtained from outside. The daily requirement of vitamin C is not the same for different people. It depends on age, general health, lifestyle, habits and much more. Even the time of the year matters. Since hypervitaminosis C is an exceptional and unique phenomenon, but the lack of this vitamin is felt by the vast majority of people, it is useful to read the figures showing how many milligrams of ascorbic acid is contained in certain plants and what their consumption can be considered optimal.

The average daily requirement ranges from 60 to 100 milligrams per person. The greatest need for ascorbic acid is experienced by pregnant women and nursing mothers. In old age, the need for vitamin C is greater than in youth, since an aging organism worse than a young man absorbs it.

As mentioned above, the greatest amount of ascorbic acid is found in dry rosehips - 1200 milligrams per hundred grams of berries. In the fresh - 420 mg. Vitamin C easily passes into the aqueous solution, so it is not difficult to extract it from the dog rose. It is enough to fill berries in a thermos and pour hot water. After a couple of hours, the healing infusion can be drunk.

In a hundred grammes of red bell pepper - 250 milligrams of ascorbic acid, while in green - 150. About the same - in salad greens and Brussels sprouts. It is important to remember that in freshly cut parsley or dill, there is more vitamin C than in stale overseas red pepper. White and red cabbage next to fresh pepper lose in the content of ascorbic acid. In them, it is 60 milligrams per hundred grams of product, but in tight cabbage it is much better and longer than in pepper.

Horseradish, different types of cabbage and fresh herbs should be present in the daily menu. From imported fruits, you can stop choosing citrus, kiwi and papaya. In them ascorbic - from 40 to 60 milligrams per hundred grams of pulp. By the way, our body is able to retain vitamin C for a while . The daily norm is one or two fetuses or a plate of salad from fresh vegetables or from sauerkraut. This is quite possible even for a very poor person.

Vitamin salad

Greek salad is a dish that is prepared with the observance of requirements that allow you to preserve the vitamin C in the most complete way. The daily norm of ascorbic acid is present in a portion weighing only 150-200 grams.

Cut large chunks, about 2 x 2 centimeters, sweet red pepper, spin the spinach or green salad with your hands, as well as rind dill, parsley and celery, add tomatoes, onions, olives and feta cheese, sprinkle with lemon juice and pour good oil. All this will take no more than ten minutes. The daily norm of vitamin C is already on your plate. Now it must be eaten immediately. To avoid loss of useful properties, this salad is prepared before serving.

Chemicals

Ascorbic acid can be obtained not only from plant foods, but also from multivitamin complexes offered by the modern pharmacological industry. These are effervescent tablets, for example, "Celascon Vitamin C", "Ascovit", "Citrodzhex", and resorption tablets, for example "Asvitol", and chewable ascorbic tablets. In addition, powders can be purchased for intravenous and intramuscular administration, as well as for the preparation of beverages. To eliminate hypovitaminosis, these drugs are intended. Vitamin C is absorbed and absorbed very well. The process begins already in the oral cavity and continues further, throughout the entire digestive tract.

There are different opinions about the benefits of ascorbic drugs. In particular, this. All natural molecules of amino acids on the Earth have a left-sided structure. It happened because of the peculiarity of the structure of our solar system and the direction of movement of ultraviolet rays. Chemical synthesis does not repeat this pattern. Synthetic drugs have a two-sided structure of the rotation of molecules. Accordingly, not fully absorbed by the body.

However, in some cases, no synthetic drugs are indispensable. How best to take vitamin C tablets - before meals, during or after? Experts believe that in time. In the process of evolution, the human body has learned and is accustomed to extracting useful substances from food. Having received a pill, he is much less active in working on it, and if you eat it with other food, then the body will take vitamins from the pill as from food.

Chemists and biologists claim that vitamins are best obtained from natural products, and synthetic preparations should be taken only as prescribed by the doctor, after careful examination and the delivery of appropriate tests.