Our diet should certainly be supplemented in terms of Vitamin C, also called – ascorbic acid. This substance is often used in medicine and cosmetics. The most popular opinion about vitamin C is that we owe it the improvement of the immunity system of our body. It is worth being aware that vitamin C positively affects our cardiovascular system, and also inhibits skin aging processes.
Use of vitamin C
It is a myth that vitamin C is a universal cure for the common cold. Research conducted in this area in 2007 indicated that it does not reduce the frequency and duration of colds. Its use as a preventive measure has a positive effect on our body, but taking it after we actually get sick does not have much effect.
Its use, however, has a great effect on sportsmen. Prophylactic intake of vitamin C by people who undergo regular physical activity reduces their risk of catching a cold by half!
Vitamin C dosage
At the moment, the recommended daily dose of vitamin C is between 60 and 100 mg. The difference in dosage depends on age and body weight. In addition, different needs and dosages of vitamin C depend on physical activity and specific states of the body (for example in the case of pregnancy in women).
An interesting fact is that many animals can produce vitamin C in their own bodies. Unfortunately, humans due to evolution have lost the ability of endogenous synthesis of Vitamin C. Therefore, it is necessary to intake vitamin C through dietary sources. Its high solubility in water means that we have no way of storing this substance and that we have to ensure proper Vitamin C intake every day.
Sources of vitamin C
Vitamin C is mainly found in vegetables. Most people recognize that the best source of vitamin C is lemon. Lemons are a pretty good source of Vitamin C, however, there are much better ones.
The best dietary sources of Vitamin C are:
Vitamin C is most effectively assimilated with products that do not require heat treatment. Cooking, frying, baking, pouring boiling water over products rich in vitamin C make them lose their healthy properties. Too large doses of vitamin C also reduce its bioavailability.
Vitamin C supplements
The current pharmacological market offers various sources of vitamin C. These may come in the form of lozenges, gels, syrup, powder, and many more. Unfortunately, many of them are enriched with sweeteners, which are not a necessity in maintaining a proper and balanced diet. Vitamin C supplements in the form of capsules prove to be one of the best and most practical forms of supplementation.
Vitamin C is a supplement that effectively helps support the body in various ailments.
It takes part in the following processes
- It has an antioxidant effect
- It is an antioxidant
- Prevents the formation of free radicals
- Stimulates immune processes
- Accelerates healing of wounds
Also, thanks to participation in fat and steroid metabolism, it eliminates toxic substances from our organism and supports liver function.
The increased absorption of iron due to this substance makes it reduce the risk of anemia.
Analyzing all the above benefits of vitamin C, it is worth emphasizing that it is a substance that is crucial for our proper health. It is necessary to take care of its proper level especially if we are physically active. The best effect in this regard will be achieved by using Vitamin C supplements, because health is our priority, and nothing can strengthen it as much as pure vitamin C!