Vitamin C, also called ascorbic acid, is a water-soluble antioxidant that helps keep infections under control, neutralize free radicals and boost iron absorption. It also helps produce collagen, essential for the health of teeth, gums, bones and blood vessels
1). Contrary to most animals, humans do not have the ability to independently produce vitamin C, so it is necessary to assimilate it every day, consistently. A good source of vitamin C can be considered any food that contains at least 10% per portion of the recommended daily intake. The good news is that vitamin C is found in many healthy foods, so for those who want to increase their consumption, it will not be difficult to succeed.
Discover the Functions of Vitamin C
1) Discover the world of Vitamin C,
A macronutrient that plays an important role in human nutrition. It is, in fact, essential for memory, it helps to prevent cellular mutations, premature ageing and oxidation of fatty foods, and also enhances the immune system.
Some people believe that vitamin C cures or brakes the common cold, but there is no overwhelming scientific evidence about it. However, by strengthening the immune system, it is possible that vitamin C protects the organism from the pathogenic agents that cause the cold, so it may alleviate it and perhaps shorten its duration, but it will hardly happen.
2) Discover the relationship between diet and vitamin C consumption.
Most people should be able to take an adequate amount of vitamin C by eating a healthy, nutritious diet. If you do not eat junk food, you will hardly get a good dose of vitamin C from your diet. However, it is enough to change their eating habits to increase ascorbic acid assimilation.
Since vitamin C neutralizes some food inhibitors, such as phytates (contained in whole grains) and tannins (found in tea and coffee), increasing vitamin C consumption can help optimize nutrition and lead a healthier lifestyle.
3) Keep in mind the relationship between vitamin C and stress.
Exhaustion of vitamin C can cause stress. If the tension is constant, it will soon drain all vitamin C stocks. Eating foods rich in ascorbic acid or taking supplements when you feel stressed can have a positive impact on your diet and your well-being. If you are aware of what you eat and the micronutrients of each food, you can change your diet to make sure you take enough vitamin C.
4) Look at the symptoms that tend to characterize a possible vitamin C deficiency.
When you have health problems, you should always turn to a doctor directly to get safe but the following symptoms may be associated with a vitamin C deficiency: nose bleeding or gums, scarring problems and reduced immune defence against infections. These symptoms are not necessarily indicative of a deficiency of vitamin C, but you can talk to your doctor if you are worried.
Acute vitamin C deficiency can cause a disease called scurvy, which occurs when the body can not produce collagen or absorb iron due to vitamin C deficiency.
5) In developed countries, few people are suffering from serious shortcomings.
However, if you exclude vitamin C from your diet for about 4 weeks, the deficiency can occur quite quickly.
People at particular risk include elderly people, drug users, alcoholics, people with mental illness, neglected people, individuals suffering from eating disorders such as anorexia or bulimia, smokers (they need more vitamin C to cope with the additional stress exerted on the body) and individuals who tend to have tasty tastes on the table .
6) Remember you have to take vitamin C every day.
Vitamin C does not remain in the body, it must be constantly reintegrated. Eating a certain amount of citrus fruit on a given day serves only temporarily the consumption of vitamin C, in fact, the next day you will need to renew the stocks. It is estimated that adults need at least 45 mg of vitamin C per day. The optimal amounts are 90 mg for men, 75 mg for women and adolescents, 65 mg for female teenagers. Pregnant or nursing women need 75-120 mg per day.
if you take vitamin C doses that exceed the recommended daily intake, excesses are expelled. In high doses, it is not considered to be toxic but increases the absorption of iron, which can be a problem for those who suffer from hemochromatosis (excessive accumulation of iron in the body). As a result, if you already have balanced nutrition, you do not have to take vitamin C supplements.
In addition, exaggerating with vitamin C can cause abdominal pain, nausea, headache, fatigue, kidney stones and diarrhoea.
8) Take Vitamin C Properly
Take enough vitamin C at the table. This is crucial to getting all the benefits. Vitamin C supplements are measured in milligrams (in the first section of the article you will find all the recommended doses according to the different age groups). Many foods contain it, so eating them can help increase ascorbic acid intake.
9) Eat fruits and vegetables rich in vitamin C.
Pineapple contains 16 mg of vitamin C, asparagus 31 mg, raw broccoli 89 mg, dried tomatoes under oil 101 mg, raw parsley 133 mg.
Apples are so rich in phytonutrients that only one portion has antioxidant properties equivalent to 1000 mg of vitamin c.
10) Eat citrus.
Citrus fruits are a particularly rich source of vitamin C. For example, 230g of grapefruit is enough to meet your daily vitamin C requirements, while a glass of orange juice is equivalent to 165% of your daily vitamin C consumption. fresh orange juice or orange is preferable to a packed juice.
In addition, vitamin C contained in citrus fruits helps fight stress because it lowers stress hormone levels and reduces blood pressure, increases energy levels by boosting iron absorption and provides other essential phytonutrients that work synergistically with l Ascorbic acid (some of them improve memory).
11) Pay attention to the recommended doses of vitamin C.
Look at the nutrition chart prepared by the Ministry of Health and seek the recommended doses. You will be surprised to discover that it is really easy to change your diet in order to include enough vitamin C sources.
12) Be aware of the lifespan of your vitamin C sources.
It is not advisable to preserve them for long, in fact, they will lose their properties over time.As a result, try to eat as cool as possible instead of leaving them in the fridge or pantry. For example, if you leave the broccoli in the fridge and then boil them, the vitamin C content will be reduced considerably, while freshly baked broccoli will have a lot more.
If possible, grow vegetables in the house, just grow the broccoli on the balcony and the potatoes in a sack or barrel.
Wash the fruit and vegetables, then leave to dry. Conserval in a refrigerated container in a refrigerator and manual within a few days.
13) Do not immerse or store them in water,
otherwise, vitamin C will dissolve in the liquid. It is also dispersed in the cooking water
Find out what are the best sources of vitamin C. Fresh foods are the best sources of vitamin C, found in most fruits and vegetables. In particular, try to eat cabbage family foods, red and green peppers, potatoes, black currants, strawberries, citrus fruits and tomatoes.
14) Eat much green leafy vegetable
including broccoli, cabbage, Brussels sprouts and black cabbage, raw or steam. Use only a small amount of water to preserve the maximum vitamin content.
You prefer a spinach salad rather than a lettuce. The raw spinach contains more vitamin C. To make it full of ascorbic acid, enrich it with tomatoes, green and red peppers. Vegetables lose micronutrients by cooking.
15) Add more potatoes to your diet.
I’m another good source of vitamin C. Maybe you’ve heard that vitamin C concentrates on the skin, but that’s not the case, although it has other benefits, for example, is rich in fibre. When you cook the baked potatoes, be sure to eat the peel.
16) If you calculate your vitamin C daily intake also count juice, pay attention.
Juice contains a lot of calories, not to mention that it does not have the properties of the actual fruit. To increase your vitamin C consumption, you can use it as follows:
17) Drink fresh juice.
Get ready at home or buy a frozen concentrate and avoid the packed juices found in the fridge counter. Frozen concentrates present significantly higher vitamin C doses. In fact, the process of pasteurization that characterizes the industrial production juices partially eliminates vitamin C.
Get full of vitamin C by preparing a canine pink syrup