What is vitamin C?
Vitamin C, or ascorbic acid, belongs to the group of water-soluble vitamins, which are not stored in the body and must be taken regularly through foods or supplements.
In addition to melting in water, vitamin C is also sensitive to high temperatures, making it more likely to disperse when cooked in boiling water.
What is the role of vitamin C?
Vitamin C, or ascorbic acid, takes part in many metabolic reactions and in the biosynthesis of amino acids, hormones and collagen.
Thanks to its strong antioxidant ability, vitamin C is able to put up a barrier to shield the immune system of possible cancerous risks, especially in the stomach. Its contribution is also essential for the neutralization of free radicals.
Which foods are rich in vitamin C?
Vitamin C is mainly present in fresh food, in particular fruit and vegetables such as oranges, strawberries, mandarins, kiwi, lemon, spinach, broccoli, tomatoes and peppers.To fully enjoy the benefits of vitamin C, these foods should bekept and preserved no more than 3-4 days and eaten raw or lightly cooked.
What is the daily requirement of vitamin C?
The daily requirement of vitamin C, or ascorbic acid, is about 90 mg for men and about 70 mg for women (in cases involving pregnancy, the quota may increased).
Vitamin C deficiency
The lack of vitamin C, or ascorbic acid, causes the presence of scurvy, a disease that was once very common among sailors who lived on ships and lacked fresh food for months. Symptoms of scurvy include apathy, anemia and loss of appetite, after which follow other signs such as bleeding gums, loss of teeth, muscle pain and bleeding under the skin.
Excessive vitamin C intake
Excessive intake of vitamin C or ascorbic acid, mainly caused by an unbalanced diet or a misuse of supplements, can lead to kidney problems and an overdose on iron absorption. Excessive intake of vitamin C can also lead to symptoms such as headaches, heartburn, vomiting, diarrhea, gastritis, abdominal cramps, as well as weakness, dizziness and sudden hot flashes.
