WHAT IS VITAMIN C AND WHAT ARE ITS FUNCTIONS?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Unlike other mammals, the human body does not have the ability to produce vitamin C on its own, so we need to ingest it through food and supplements.
Vitamin C is needed to synthesize collagen, which is a key ingredient in the structure of tendons, blood vessels, bones and ligaments. The synthesis of the neurotransmitter norepinephrine also depends heavily on vitamin C. These neurotransmitters are very important to our body because of their role in brain function and the effects they have on our mood.
For all those who want to stay healthy, Vitamin C should be an important part of the daily diet. Vitamin C is needed for the synthesis of carnitine, a small molecule that is crucial for the transport of fat into cellular organelles, mitochondria. This is where fat is converted into energy, which allows you to not only lose extra pounds, but also make your body work more efficiently.
Recent research has suggested that Vitamin C could be involved in the metabolism of cholesterol found in your body and in bile acids (also known as bile salts). This could have a positive effect not only on the level of cholesterol in the blood, but also on the frequency of gallstones. Vitamin C is also a very good antioxidant, and even in very small amounts can help protect molecules (proteins, fats and carbohydrates) from damage produced by free radicals and other toxins and pollutants such as smoking.
WHICH FOODS CONTAIN VITAMIN C?
Almost all fruits and vegetables contain Vitamin C. On average, about five pieces of a fruit or vegetable should contain about 200 milligrams of vitamin C. Thus, e.g. One medium orange contains about 70mg, half a grapefruit about 44mg, a sweet red pepper about 140mg, one boiled potato about 26mg, etc.
WHAT IS THE RECOMMENDED DAILY INTAKE OF VITAMIN C?
In the United States, the recommended daily allowance of vitamin C has only recently been revised to 60mg and above and is valid for both men and women. The recommended daily intake is determined by determining which daily dose of Vitamin C (or any other micronutrient) is needed to prevent avitaminosis, as opposed to the amount that will improve health. The recommended daily intake of Vitamin C for smokers is 35mg higher than for non-smokers due to the fact that smokers are exposed to greater oxidative stress of toxins found in tobacco smoke.
WHAT ARE THE SIGNS OF VITAMIN C DEFICIENCY IN THE BODY?
Vitamin C deficiency has been known for centuries as scurvy, a potentially deadly disease. In the early 1800s, the British Navy realized that it could be combated by consuming large quantities of oranges and lemons. However, although they knew that these fruits could prevent scurvy, it was not until the early 1930s that it was discovered that Vitamin C was actually a cure for scurvy.Symptoms of scurvy include easy bruising or bleeding, loss of teeth, hair and pain, and swelling in the joints. The only early symptom of scurvy is usually fatigue. Scurvy is a very rare disease, because vitamin C avitaminosis can be avoided by consuming only 10 mg of vitamin C per day.
WHO HELPS VITAMIN SUPPLEMENTATION?
Everyone can benefit from vitamin C supplementation. Vitamin C helps prevent many common diseases that affect millions of people each year, including coronary heart disease, stroke, cancer, cataracts and lead poisoning. Vitamin C can also help treat vasodilation (lack of ability to dilate blood vessels), hypertension, cancer, diabetes and the common cold.
BENEFITS OF VITAMIN C FOR BODYBUILDERS / ATHLETES
- Helps maintain high testosterone levels
DOES VITAMIN C HAVE ANY HARMFUL EFFECTS?
No, if you do not take it in excessive doses, it is recommended not to take more than 2,000 mg per day, because higher doses can lead to stomach problems and diarrhea.