How to defend yourself from the dangers of winter? With a constant consumption of foods that contain Vitamin C!
The main functions of vitamin C, or ascorbic acid, are necessary to: stimulate the reaction of the body’s immune defenses, which helps fight viral attacks. Influenza and cold, typical seasonal diseases caused by viruses, are opposed by vitamin C, which among other things is also an antioxidant, has anti-stress function, destroys free radicals, counteracts cell degeneration, is essential for children because it strengthens bones and teeth, helps heal wounds and fight anemia.
The benefits of Vitamin C
Vitamin C favors the absorption of iron (in doses of 200-500 mg) increasing the rate of hemoglobin, zinc, calcium, magnesium, etc., counteracts the toxic effects of nicotine, benzoate, nitrogen compounds, cytotoxic, ionizing radiation, inactivates bacterial toxins, intervenes in the transport of oxygen and electrons, essential for the vital activities of all cells and for the production of energy especially muscle, prevents the accumulation of histamine (responsible for allergies).
It also modulates prostaglandins (mediators of inflammatory processes), prevents cell degeneration (including the aging process), prevents damage caused by the formol, protects the eye and lung. Vitamin C is also important for the recovery of patients affected by heart attack, preventing the harmful action of free radicals.
One of its very important functions is to keep collagen in action, a protein necessary for the formation of connective tissue in the skin, ligaments and bones.
The level of ascorbic acid in the blood reaches the maximum tip two or three hours after the ingestion of a medium amount, and then decreases when it begins the elimination through the urine and the sweating. Most of the vitamin C is removed from the body in three to four hours, which is why it must be taken several times a day.
Vitamin C is extremely labile, and is quickly destroyed by cooking, exposure to air and light. The fresher and less cooked foods will be, the greater the amount of vitamin contained. The preservation of food greatly reduces the content of vitamin C. The orange juice in a cup, only if it is stored covered with cellophane in the refrigerator, will retain its strength for several days.
Among the cooking methods to be preferred not to disperse vitamin C: the microwave oven, steam and fast frying.
The body’s ability to absorb vitamin C is reduced by smoking, stress, high fever or the inhalation of gas derived from oil combustion. Sodium bicarbonate creates an alkaline environment that destroys vitamin C. Oral contraceptives decrease its effect. Salicylates, sulfonamides, tetracyclines, smoking, aspirin reduce their absorption.
Vitamin C and vitamin E combined together protect the hydrophilic and lipophilic components of the skin, reducing the damage induced by UVA, UVB.
Vitamin C deficiency
The effects of lack of vitamin C can cause heart attacks, strokes (caused by clots), muscle degeneration that may include the heart. Ethylists have a very low serum vitamin C rate because the vitamin is used to eliminate the toxic effects of alcohol.
Signs of deficiency are shortness of breath, poor digestion, brittle hair with split ends, hair that break under the skin and twisting, dry and knotted hair, lack of milk, rupture of blood vessels due to bleeding gums at the base of the teeth, breakage of capillaries due to punctiform hemorrhages, skin problems, enamel weakening, tendency to the formation of bruises, swollen or painful joints, loss of nosebleeds, anemia, decreased resistance to infections, slow healing of fractures and wounds.
The teeth can be less firm and lose the fillings. Even minimal vitamin C deficiencies can cause gum disorders that allow bacteria and toxic substances to penetrate into tissues causing periodontopathies.
For our body it is necessary a continuous supply of vitamin C, in fact, the human body is not able to synthesize it. The ideal amount is 200 mg per day (100 mg in the morning and 100 mg in the afternoon breakfast, around 17:00).
Among the foods that contain more vitamin C: kiwi about 85mg per hectogram, turnip tops about 110mg per ounce, oranges 50mg per pound.