Who, how much and how to take vitamin C. Where is vitamin C found and what is it useful for? Daily intake of vitamin C

Vitamins are of great importance in human life. These substances are involved in all metabolic processes, the synthesis of hormones, and protect our body from failures and disorders. They are vital and help maintain the functionality of our body. One of the most important substances belonging to this group is vitamin C.

Its second name is ascorbic acid. Let's figure out what vitamin C is responsible for, what happens with its deficiency and excess, and which foods contain it most.

Ascorbic acid is a water-soluble vitamin. It is difficult to answer the question of what exactly vitamin C is needed for, since it is involved in more than a hundred processes.

This is the strongest antioxidant that plays vital role in metabolism, regulation of oxidative and reduction processes, production of hormones and many other processes, as well as the elimination of free radicals that contribute to aging. It is used to prevent cancer, normalize the functioning of the nervous, cardiovascular, and endocrine systems, to stop and prevent the development of bleeding.

Ascorbic acid strengthens the immune system, makes B-group vitamins, as well as A and E, more stable. This substance helps remove waste and toxins from the body, heavy metals. It partially protects us from the harmful effects of stress, overwork, bad habits, for example, smoking.

"Ascorbic acid" is not toxic. It quickly gets into the cells and starts working. Moreover, vitamin C brings both benefits and harm, depending on the needs of the body and the amount of “ascorbic acid” that comes from food or various medications. Heat treatment destroys this substance, so it is better to eat foods containing it raw, if possible.

FYI. Ascorbic acid is excreted in the urine. A small part of this substance is stored in the kidneys, from where it enters the blood again.

Food sources

Vitamin C is most beneficial for the body when it is obtained through food. Changes in diet can relieve you of this deficiency without the need to take any medications. The following products are richest in it:

• rose hips (1000 mg per 100 g);
• cauliflower (70 mg per 100 g), as well as all other varieties of cabbage (50-100 mg per 100 g);
• kiwi (180 mg per 100 g);
• bell pepper (250 mg per 100 g);
• sea ​​buckthorn and black currant (200 mg per 100 g);
• wild garlic and fresh herbs (100 mg per 100 g);
• strawberries and strawberries (60-65 mg per 100 g);
• orange and other citrus fruits, as well as tomatoes (40-70 mg per 100 g);
• garlic and horseradish (55 mg per 100 g);
• potatoes, onions, cucumbers (25-40 mg per 100 g).

As you can see, plant foods are the main sources of ascorbic acid. Therefore, try to include as much fresh herbs, vegetables, fruits, and berries in your usual diet. But remember that they are only useful in their season. For example, tomatoes are best eaten only in summer and autumn.

Among local food products with a high content of vitamin C, rose hips are the leader. But in the world, the championship belongs to Barbados cherries, in which “ascorbic acid” sometimes reaches 3300 mg per 100 g of fresh berries.

Useful properties

It is difficult to overestimate the role of “ascorbic acid” in the human body. Vitamin C performs a lot of vital functions and has many beneficial properties:

• participates in metabolic processes, namely the exchange of iron and some other vitamins;
• increases immunity;
• promotes the synthesis of collagen, which gives our skin youth and elasticity;
• participates in the synthesis of hormones;
• eliminates free radicals harmful to the body;
• strengthens bones and helps build muscle tissue;
• reduces the risk of thrombosis and vascular atherosclerosis due to the fact that it thins the blood, eliminates cholesterol deposits, and increases the elasticity of the walls of blood vessels;
• normalizes emotional and mental state;
• starts the processes of wound healing and tissue regeneration;
• participates in the work of many organs, especially the gallbladder, kidneys, liver, pancreas, brain and spinal cord.

Scientists have identified several dozen more factors for the usefulness of vitamin C. In addition to the listed properties, it increases performance and endurance, improves the quality of blood and sperm. This substance helps to quickly cope with a viral or infectious disease, relieves fever and fever, and eliminates the inflammatory process.

FYI. The benefits of vitamin C were first discovered at the beginning of the 20th century by the Hungarian scientist Szent-Gyorgyi, and since the 30s of the 20th century this substance has already been actively used for treatment various diseases, including scurvy, which was widespread at that time.

Harmful properties of vitamin C

Ascorbic acid can be harmful if used in large quantities (over 1500 mg per day or 500 mg at a time). Symptoms of an overdose may include the following:

• nausea, vomiting, indigestion;
• poor blood clotting;
• exacerbation of peptic ulcer;
• increased anxiety and restlessness;
• urinary and cholelithiasis;
• insomnia;
• headaches and muscle pain;
• allergic reactions.

This acid also reduces the production of insulin, which is dangerous for patients with diabetes.

Overdoses of vitamin C practically do not occur. This is due to the fact that ascorbic acid is not able to accumulate in human tissues.

Vitamin C deficiency in the body

Modern research has concluded that most children attending kindergarten and school suffer from a deficiency of vitamin C, which is necessary for vital functions, normal growth and development.

The deficiency of ascorbic acid is especially pronounced in the winter-spring period, which is associated with frequent outbreaks of viral and infectious diseases at this time of year.

In addition to decreased immunity, a lack of vitamin C can cause the following symptoms:

• problems in the mouth, including tooth loss, bleeding gums, stomatitis;
• Difficult and prolonged wound healing and frequent bruising;
• increased anxiety and irritability;
• insomnia;
• dry skin, problems with nails and hair;
• lethargy, drowsiness;
• apathy and depression;
• headache, joint, muscle pain;
• increased fatigue;
• loss of appetite.

Stress, taking certain medications, lack of sleep, smoking, and various diseases lead to increased consumption of vitamin C by the body. This should be taken into account when choosing a diet.

The deficiency can be replenished with the help of various vitamin and mineral complexes, natural preparations and other medicines. But first you need to consult your doctor.

What does excess lead to?

Possible overdoses of ascorbic acid most often occur in childhood. Toddlers and teenagers love candy, and products containing vitamin C often taste like candy. The substance is well tolerated even in large doses, but in case of serious excess in the body the following problems may arise:

• diarrhea;
• hemolysis (destruction of red cells) in the absence of a specific enzyme - glucose-6-phosphate dehydrogenase;
• when taken together with aspirin - problems with the stomach and blood viscosity;
• bleeding and problems with wound healing due to decreased levels of B12 in the blood;
• damage to tooth enamel (to prevent this, rinse your mouth after taking ascorbic acid);
• aluminum intoxication when taken together with drugs containing this metal;
• swelling and inflammation of the mucous membranes;
• allergic manifestations of local and general nature;
• digestive disorders;
• pain in the kidneys and liver;
• insomnia, increased anxiety and irritability;
• tremors and convulsions.

FYI. The World Health Organization warns that the permissible daily dose of ascorbic acid is 2.5 mg per 1 kg of body weight, and the daily dose is 7.5 mg per 1 kg.

Daily dose of vitamin C

The daily requirement of vitamin C depends on many factors:

• age, gender, presence or absence of pregnancy and breastfeeding, as well as others individual characteristics;
• places and environments of residence;
• the use of any drugs;
• habits, such as smoking;
• duties performed at work.

Important! The required daily intake of vitamin C is on average 60-100 mg per day. The standard therapeutic intake of this substance varies between 200-1500 mg per day. Moreover, the dosage of the vitamin should be selected by a specialist after a thorough examination and clarification of the individual characteristics of the person, since excess ascorbic acid is harmful and can cause negative reactions.

Most often, people who are at risk of deficiency need to increase their daily dose:

• frequent illness and stress;
• smoking;
• taking oral contraceptives by women;
• period of breastfeeding and pregnancy;
• living in extreme conditions - in hot and too cold climates;
• old age;
• various colds and other diseases.

As a rule, daily dosage vitamin C levels increase with age. So, babies and children up to school age need ascorbic acid less than older and older people.

For babies

The recommended amount of vitamin C for infants up to six months is 40 mg per day. For babies from six months to one year – 50 mg per day.

For children 1-13 years old

Vitamin C plays a special role in the lives of children. This is one of the main elements of cellular construction, necessary for the creation and development of most tissues: bone, connective, muscle, cartilage. Children suffering from various diseases and disorders of the gastrointestinal tract also need ascorbic acid.

The dose of vitamin C per day for children from one to three years of age is 15 mg, from 4 to 8 years old - 25 mg, from 9 to 13 years old - 45 mg per day. During the period of colds and frequent illnesses the dosage may be increased.

For boys and girls

Boys and girls need more more ascorbic acid than children. During puberty, this substance is necessary for normal development, painless menstruation, as well as strong immunity. Girls aged 14-18 years old need 65 mg of ascorbic acid per day, and boys of the same age – 75 mg per day.

For adults

The daily dose of vitamin C required daily for women over 19 years of age is 75 mg, and for men of the same age - 90 mg.

For the elderly

After 55-60 years, the human body begins to gradually fade. The synthesis of male and female hormones, slow down metabolic processes. Immunity becomes lower, and the risk of getting sick increases. In old age, special support for the body is required. The daily dose in this case is 100-110 mg.

For a cold

With colds and other diseases, the human immune system cannot cope with the enormous burden that has fallen on it and needs outside help. Therefore, adults, along with various drugs necessary for treatment, for example, antibiotics, are prescribed to take ascorbic acid in an increased dosage - 200-1500 mg per day.

For pregnant women

During pregnancy and lactation, the need for ascorbic acid increases. So, when carrying a child, up to 100-110 mg per day is required, and when feeding, even more “ascorbic acid” is needed - about 120 mg per day.

For athletes

Professional athletes constantly train to the limit of their capabilities; their bodies often suffer from stress, overload, and microtrauma.

Ascorbic acid plays a huge role in tissue restoration, strengthening immunity, and endurance. In addition, this substance affects the absorption of protein, which is necessary for rapid growth muscle mass and high training efficiency.

Ascorbic acid is also necessary to compensate for oxidative stress that appears during prolonged exercise. This substance is involved in the synthesis of hormones, including steroids, which increase athletic performance. Bodybuilders also take “ascorbic acid” in higher dosages during “drying” to speed up the results and get a more sculpted body.

If the daily requirement of an adult is 90-100 mg per day, then for an athlete this figure is higher - 150-200 mg per day.

Important! The daily dose of ascorbic acid must be divided into several doses. After all, this substance is not able to accumulate in tissues and is consumed almost immediately as it is received. It is much more effective for health improvement to constantly maintain the necessary content, which is achieved by fractional intake. In addition, it is recommended to increase and decrease the dosage of ascorbic acid gradually.

Remember, vitamin C is a substance, the excess and deficiency of which negatively affects the functioning of all organs and systems of the human body. When used in the form of tablets and other drugs, it is recommended to periodically monitor blood pressure and kidney function.

There is no point in solving the problem of deficiency or excess of ascorbic acid on your own. You can only adjust your diet. And it is advisable to take all medications only after conducting the necessary examination, studying the results of tests taken and consulting with a doctor.

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G-Lactone 2,3-dehydro-L-gulonic acid.

Description

Vitamin C is a water-soluble vitamin. First isolated in 1923-1927. Zilva (S.S. Zilva) from lemon juice.

According to the results of numerous scientific research ascorbic acid is involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, in the synthesis of steroid hormones, collagen; increases the body's resistance, reduces vascular permeability, which is important for various capillary bleedings, infectious diseases, nasal, uterine and other bleeding. Helps maintain healthy skin, participates in immune reactions, improves iron absorption. Has antioxidant properties.

Plays an important role in work immune system, helping to increase the body's resistance to viral and bacterial infections.

In diseases accompanied by fever, as well as with increased physical and mental stress, the body's need for vitamin C increases.

Vitamin C is one of the body's defense factors against the effects of stress. Strengthens reparative processes. There are theoretical and experimental prerequisites for the use of vitamin C to reduce the risk of developing cancer.

Sources of ascorbic acid

A significant amount of ascorbic acid is found in foods plant origin(citrus fruits, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips, rowan, baked jacket potatoes). It is present insignificantly in products of animal origin (liver, adrenal glands, kidneys).

Herbs rich in vitamin C: alfalfa, mullein, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, red pepper, parsley, pine needles, yarrow, plantain , raspberry leaf, red clover, skullcap, violet leaves, sorrel.

Remember that few people, and especially children, eat enough fruits and vegetables, which are the main dietary sources of the vitamin. Cooking and storage lead to the destruction of a significant part of vitamin C. In states of stress, exposure to adverse factors environment(smoking, industrial carcinogens, smog) vitamin C is consumed faster in tissues.

To prevent hypovitaminosis, rose hips are often used. Rose hips are distinguished by a relatively high content of ascorbic acid (at least 0.2%) and are widely used as a source of vitamin C. The fruits collected during the ripening period and dried are used. different types rosehip bushes. They contain, in addition to vitamin C, vitamins A, E, sugars, organic acids, and dietary fiber. Used in the form of infusion, extracts, syrups.

An infusion of rose hips is prepared as follows: 10 g (1 tablespoon) of the fruit is placed in an enamel bowl, pour 200 ml (1 glass) of hot boiled water, cover with a lid and heat in a water bath (in boiling water) for 15 minutes, then cool at room temperature for at least 45 minutes, filter. The remaining raw materials are squeezed out and the volume of the resulting infusion is adjusted boiled water up to 200 ml. Take 1/2 cup 2 times a day after meals. Children are given 1/3 glass per dose. To improve the taste, you can add sugar or fruit syrup to the infusion.

Daily requirement for ascorbic acid

A person’s daily need for vitamin C depends on a number of reasons: age, gender, work performed, physiological state body (pregnancy, breastfeeding, presence of disease), climatic conditions, presence of bad habits.

Illness, stress, fever and exposure to toxic substances (cigarette smoke, chemicals) increase the need for vitamin C.

In hot climates and in the Far North, the need for vitamin C increases by 30-50 percent. A young body absorbs vitamin C better than an older one, so in older people the need for vitamin C is slightly increased.

It has been proven that contraception(oral contraceptives) reduce the level of vitamin C in the blood and increase daily requirement in it.

The weighted average physiological requirement for the vitamin is 60-100 mg per day.

Table. Norms of physiological need for vitamin C [MP 2.3.1.2432-08]

The body quickly uses up incoming vitamin C. It is advisable to constantly maintain a sufficient supply of vitamin C.

Signs of hypervitaminosis

Vitamin C is generally well tolerated in doses up to 1000 mg/day.

If taken in too large doses, diarrhea may develop.

Large doses may cause hemolysis (destruction of red blood cells) in people lacking the specific enzyme glucose-6-phosphate dehydrogenase. Therefore, people with this disorder can take increased doses of vitamin C only under the strict supervision of a doctor.

When using large doses of ascorbic acid, pancreatic function may be impaired with impaired insulin synthesis.

Vitamin C promotes the absorption of iron in the intestines.

Gummies and chewing gum with vitamin C can damage tooth enamel, so you should rinse your mouth or brush your teeth after taking them.

Large doses should not be taken by people with increased blood clotting, thrombophlebitis and a tendency to thrombosis, as well as diabetes mellitus. With long-term use of large doses of ascorbic acid, inhibition of the function of the pancreatic insular apparatus is possible. During treatment, it is necessary to regularly monitor its functional ability. Due to the stimulating effect of ascorbic acid on the formation of corticosteroid hormones, during treatment with large doses, it is necessary to monitor renal function, blood pressure and the level of hormones in the blood.

The maximum permissible intake level of vitamin C for adults is 2000 mg/day ( Methodical recommendations“Norms of physiological needs for energy and nutrients for various population groups Russian Federation", МР 2.3.1.2432-08)

Symptoms of hypovitaminosis

According to the head of the laboratory of vitamins and minerals at the Institute of Nutrition of the Russian Academy of Medical Sciences, prof. V.B. Spirichev, the results of surveys in different regions of Russia show that the vast majority of children of preschool and school age lack vitamins necessary for their normal growth and development.

The situation is especially unfavorable with vitamin C, the deficiency of which was identified in 80-90% of the children examined.

When examining children in hospitals in Moscow, Yekaterinburg, Nizhny Novgorod and other cities, vitamin C deficiency is found in 60-70%.

The depth of this deficiency increases in the winter-spring period, however, in many children, insufficient supply of vitamins persists even in the more favorable summer and autumn months, that is, it is year-round.

But insufficient intake of vitamins significantly reduces the activity of the immune system, increases the frequency and severity of respiratory and gastrointestinal diseases. According to domestic researchers, a lack of ascorbic acid in schoolchildren halves the ability of leukocytes to destroy pathogenic microbes that have entered the body, as a result of which the frequency of acute respiratory diseases increases by 26-40%, and vice versa, taking vitamins significantly reduces the incidence of acute respiratory infections.

Deficiency may be exogenous (due to the low content of ascorbic acid in food products) and endogenous (due to impaired absorption and digestibility of vitamin C in the human body).

If there is insufficient vitamin intake over a long period of time, hypovitaminosis may develop. Possible signs of vitamin C deficiency:

• bleeding gums
• cyanosis of lips, nose, ears, nails, gums
• swelling of the interdental papillae
• ease of bruising
• poor wound healing
• lethargy
• hair loss
• pale and dry skin
• irritability
• joint pain
• feeling of discomfort
• hypothermia
• general weakness

Preservation of vitamin C during cooking

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When studying the effect of vitamin C on passive smokers, it was found that people staying in smoky rooms experience oxidative stress, which accelerates the progression of atherosclerosis.

Conclusion: passive smokers need vitamin C supplements.

* dietary supplement. NOT A MEDICINE

Contents:

Daily dosage of the vitamin for children, women and men. When should you take it? Possible contraindications.

Vitamin C (ascorbic acid, “ascorbic acid”) is the main element of the diet, without which normal human development and growth is impossible. This substance is classified as water-soluble, and its excess is excreted in the urine. But not everyone knows that the body needs a regular supply of it, and a decrease in the daily norm often leads to serious consequences.

What is the norm of vitamin C per day? What are the risks of ascorbic acid deficiency? Is its excess dangerous for health? These issues require detailed consideration.

Useful properties

The benefits of ascorbic acid have been confirmed by dozens of different studies. At the same time, scientists were able to prove the following effect on the body:

• Restoration of epidermal cells, ligaments, tendons and blood vessels circulatory system. All this rejuvenates the body, making it resistant to modern challenges - negative ecology, hard work, unfavorable climate, and so on.
• Accelerates the healing of wounds and scars. For this reason ascorbic acid often discharged to postoperative period or after injury.
• Strengthening and restoration of bones, teeth and cartilage tissue.
• Supply of the required amount of antioxidants that block processes associated with the negative effects of radicals hazardous to health. A sufficient supply of vitamin guarantees slowing down the aging process, reducing the risk of developing malignant tumors and diseases of the cardiovascular system.
• Strengthening the immune system and protecting against negative impact viral diseases.

It's worth remembering that The human body is not able to synthesize ascorbic acid. For this reason, the need for it must be covered from food. In addition, the following points should be taken into account:

• If the daily dose of the element is regularly supplied to the body, this contributes to rapid recovery and the absence of complications.
• Ascorbic acid should be taken only as an addition to the main diet. It will be effective only in combination with other vitamins and minerals.

Daily dosage

When planning your diet, you should take into account vitamin intake standards to avoid overdose or deficiency. In the case of ascorbic acid, dosage requirements depend on the person’s age, health status and a number of other factors (more on this below). Here it is worth highlighting the following patterns:

1. Children. It is worth noting that the norm of ascorbic acid in children is lower than in adults. In this case, the need for the element appears immediately after birth:
   • up to six months of age – 30 mg;
   • from six months to a year – 35 mg;
   • from one to three years – 40 mg;
   • from four to ten years – 45 mg.
2. Daily norm for men and teenagers higher than in children. This vitamin can strengthen the immune system and improve the functioning of many “male” systems. To cover the need for an element, males must take:
   • at the age of 11-14 years – 50 mg;
   • from 15 years onwards – 60 mg.
3. Norm for women. As for the fair sex, their need for ascorbic acid is similar:
   • at the age of 11-14 years – 50 mg;
   • from 15 years onwards – 60 mg.

   But in some cases women need more consumption:

   • during pregnancy – 70 mg;
   • while feeding the baby – 95 mg.

It is recommended to divide the daily vitamin intake into 2-3 parts. This is due to the fact that the human body immediately uses up the incoming element, and dosed intake is a chance to maintain a high level of the substance throughout the day.


It is worth noting that the need for ascorbic acid changes under the influence of the following factors:

• age;
• gender;
• difficulty of work;
• presence of diseases;
• bad habits;
• environmental features and so on.

So, the daily rate increases in the following cases:

• Residents of the Far North should increase the dosage by 40-50%.
• An old body absorbs ascorbic acid worse. For this reason, from 45-50 years of age, it is allowed to increase the dosage by 20-30%.
• Smoking, fever, stress, illness, toxic effects- additional factors that increase the need for such an important element.

How to recognize a deficiency?

When planning your diet, it is worth knowing the daily requirement of vitamin C and the first signs of its deficiency. Then it will be possible to promptly identify the lack of ascorbic acid and avoid unpleasant consequences for the body. This problem is really relevant. Recent studies conducted by scientists from the CIS countries have only confirmed fears - 60-70 percent of children do not receive enough of the element in question. In this case, the deficiency manifests itself in winter and spring, when the diet is especially depleted (from the standpoint of the presence of vitamin C in the composition).

A lack of ascorbic acid negatively affects the body's ability to resist infections. According to statistics, the incidence of acute respiratory viral infections is increasing precisely because of the reduced intake of vitamin C. This is easy to explain. The action of the element is aimed at destruction pathogenic bacteria, and its deficiency leads to a decrease in the effectiveness of fighting infection.

To recognize a deficiency, you should focus on the following manifestations:

• bleeding gums;
• the appearance of depression;
• excessive irritability;
• joint pain;
• deterioration of the skin condition;
• hair loss;
• bruises under the eyes;
• general painful condition;
• lethargy and apathy.

Indications for use and overdose

Ascorbic acid – important element diet. At the same time, the required vitamin intake per day must be maintained throughout the year. Separately, it is worth highlighting situations when appointment is mandatory:

• liver diseases;
• overdose of anticoagulants;
• overwork;
• growth period;
• pregnancy and lactation;
• infectious diseases;
• hemorrhagic diathesis;
• vitamin deficiency (winter-spring period);
• for bone fractures and so on.

But when planning your diet or taking additional medications, you should not forget about the risk of an overdose of ascorbic acid. This problem often manifests itself as follows:

• diarrhea;
• stomach irritation (when taken simultaneously with aspirin in a large dosage);
• manifestation of hemolysis;
• deterioration in the absorption of vitamin B12;
• damage to tooth enamel;
• worsening problems with diabetes;
• the emergence of addiction (especially dangerous during pregnancy).

Vitamin C is a type of ascorbic acid and plays an important redox role in the body. Without its participation, the full functioning of the immune system is impossible.

The body becomes defenseless against infectious agents. The processes of metabolism, blood clotting and tissue regeneration are disrupted. It makes it difficult to absorb other vitamins.

Therefore, it is important to receive the required portion of ascorbic acid along with the food consumed daily to maintain a full life.

It is enough to eat just 150 g of oranges to provide the daily requirement of this essential vitamin.

Plants are rightfully considered natural storehouses of vitamin C. Eating citrus fruits, green vegetables (bell peppers), different types of cabbage, black currants and rose hips (fruits and infusions of leaves), potatoes (especially baked ones), tomatoes and apples ensures that you are not at risk of ascorbic acid deficiency.

This table shows what they contain:

Daily norm

It has been proven that vitamin C is absorbed more easily in youth, so the need for ascorbic acid increases in older men and women.

The harsh northern climate, as well as the hot tropical climate, contribute to an increase in the daily intake of vitamin C by 20-30% (up to 250 mg). And stress, illness and smoking increase the need for this vitamin by 35 mg per day.

To avoid health hazards, the daily intake of the vitamin should be from 50 to 100 mg. During therapy, doctors can prescribe 500-1500 mg of the substance per day.

For men

The main dose of vitamin C should be obtained from food

A lack of vitamin C in the male body leads to a decrease in the density of sperm in the seminal fluid and to their loss of ability to move (this is especially true for smokers).

For women

Most often they complain of a feeling of weakness and lethargy. They have increased capillary fragility.

Lack of blood supply leads to brittle hair, bleeding gums and skin rashes.

To maintain female beauty and health, it is enough to consume 60-80 mg of ascorbic acid daily.

The daily vitamin C requirement for women taking oral contraceptives should be higher than the standard women's requirement. daily norm. This is explained by the fact that the concentration of the vitamin in their blood is reduced.

For children

Vitamin C is especially necessary for children's bodies.

It is important to provide the baby with the proper amount of ascorbic acid entering the body. The growth and restoration of children's bones, tissues, blood vessels, as well as immunity.

Vitamin C is essential for the complete absorption of iron. It has a positive effect on life internal organs and condition nervous system child.

The daily intake for children varies from 30 to 70 mg per day. The prescribed norm is determined by the age and weight of the baby.

For a cold

The amount of ascorbic acid not received from food can be obtained from multivitamin complexes, the required dosage of which can be determined by a doctor.

To prevent infection with viral colds and for their treatment, it is recommended to increase the dose of ascorbic acid to 200 mg (500 mg for smokers).

This will help you regain strength faster.

Part of your daily vitamin C intake should come from food. Patients are recommended to drink tea with lemon, berry fruit drinks, and vitamin infusions of rose hips throughout the day.

During pregnancy

It is important for the expectant mother to provide her developing baby with a sufficient supply of vitamin C. It is responsible for the production of collagen, which goes into the structure of connective tissues.

The daily dose of ascorbic acid consumed should be at least 85 mg.

For athletes

For people involved in professional sports, as well as those who work hard physically every day, experts recommend consuming from 100-150 to 500 mg of vitamin C per day.

Vitamin C is one of the main elements of sports nutrition

Ascorbic acid will help them strengthen tendons, ligaments, bones and skin. This powerful antioxidant activates the immune system.

Vitamin C is involved in protein synthesis. It regulates the absorption of protein consumed by the athlete. In addition, ascorbic acid suppresses the production of cortisol.

Considering these properties, this vitamin can be additionally included in sports nutrition.

It can be taken before and during training, which will help protect muscles from destruction.

Vitamin C overdose

The daily dose of ascorbic acid should correspond to the recommended standards. IN otherwise An overdose will occur, the symptoms of which can be either temporary or remain with the person even after treatment of vitamin deficiency.

Excess vitamin C is fraught with kidney stones, decreased vascular permeability and severe allergic reactions.

Shortage

An acute deficiency of vitamin C can result in scurvy. With this disease, collagen production gradually decreases and connective tissue weakens. As a result, the patient develops bruises, painful sensations in the joints, wounds have difficulty healing, and even hair loss.

Swelling and bleeding of the gums are noted. Due to softening of tissues and fragility of small vessels, teeth fall out. Painful manifestations are accompanied by depression.

In case of scurvy, it is necessary to urgently restore consumption with food or. Otherwise, the patient may develop iron deficiency anemia. Possible death.

If you care about your health, then you need to make sure that you have enough vitamin C in your diet every day.

Daily requirement human body in ascorbic acid can be satisfied by eating oranges, green peppers, rose hips, black currant and others useful plants and products.

Vitamin C was isolated from lemon juice in 1923 - 1927 and is soluble in water. This is a fairly strong antioxidant that plays a vital role in the regulation of oxidative/reductive processes in the human body; it takes part in the synthesis of catecholamines and steroid hormones, procollagen and collagen, as well as in the metabolism of iron and folic acid.

Vitamin C regulates blood clotting, it normalizes capillary permeability. Hematopoiesis is impossible without ascorbic acid. It also helps with allergies and against various inflammations.

In addition to all this, ascorbic acid protects the human body from various consequences of stress. Protection against infections and reparative processes are enhanced. The impact of allergens is reduced. Vitamin C helps the absorption of iron and calcium, it removes toxic elements such as copper, mercury and lead.

During times of stress, vitamin C, much better than other vitamins, helps to overcome the emotions and physical manifestations of this very stress. Since our body If there is no way to create reserves of this vitamin, then it is extremely important for us to get it from the outside. Heat treatment destroys it, since it dissolves in water and is highly susceptible to temperature influence.

Where can I get it

There is not much vitamin C in animal products, however large number it can be obtained from plant foods:

There are also a sufficient number of herbs that are rich in this vitamin:

It is important not to forget that heat treatment, biochemical treatment and storage lead to the destruction of large reserves of vitamin C in food products. Also, quite a lot of it is burned in the body during stress, during smoking and other possible sources in which cells are damaged. Various medications, for example, contraceptives or even a simple aspirin have a huge impact on the amount of vitamin C in the body.

In order to prevent hypovitaminosis, in addition to various preparations containing vitamins, rose hips are also used, or rather, its fruits; they contain a fairly large amount of ascorbic acid.

A tincture of these fruits is made as follows:

You should take this half a glass after meals, twice a day. Children are given a little less than half a glass. You can add sugar or syrup to the tincture.

If you are going to make syrup from rose hips, then in addition to the juice of these fruits, you need to add extracts of various berries, for example, extracts of viburnum, chokeberry, cranberry, etc. To all this you need to add ascorbic acid and sugar. This is prescribed to children for preventive purposes. body half a teaspoon two or three times a day. You need to drink this syrup with water.

Daily value of vitamin C

The daily requirement of vitamin C for a person depends on certain reasons. From his gender, age, type of activity, pregnancy or breastfeeding, as well as from various climate conditions and bad habits of a person. For example, fever, stress and illness, as well as smoking increase a person’s need for vitamin C.

In hot or cold climates, the need for a daily dose of vitamin C increases by as much as thirty, or even fifty percent.

Young people learn much better this vitamin than the elderly, therefore, the daily requirement of vitamin C in the elderly increases. It has also been scientifically proven that birth control pills reduce the level of ascorbic acid in the body, therefore, those who take them also increase the daily requirement of vitamin C. The average requirement of vitamin C in a person is from sixty to one hundred milligrams per day.

It is necessary to increase and decrease the dose of ascorbic acid gradually, so as not to burden the body with the sudden introduction of a large dose.

Hypovitaminosis and its symptoms

The results of various surveys in various territories of the Russian Federation make it clear that today a huge number of children of preschool and school age are deficient in vitamins, which are so necessary for their normal development and growth. Vitamin C in this case is not exception. Its deficiency was found in ninety percent of children who were examined. In Yekaterinburg, Nizhny Novgorod, Moscow and other cities of the Russian Federation, a deficiency of this vitamin was found in seventy percent of children.

This deficiency increases mainly during the winter/spring period, unfortunately, however, the deficiency persists at other times of the year. This is clearly a negative fact, because an insufficient amount of vitamins in the body significantly affects the functioning of the immune system, definitely not for the better. This increases the frequency and intensifies the process of respiratory and gastrointestinal diseases.

From the researchers' data it follows that vitamin C deficiency in school-age children several times reduces the ability of leukocytes to cope with pathogens that enter the body. Consequently, the frequency of respiratory diseases increases. And the consumption of vitamins, on the contrary, reduces the rates of acute respiratory diseases.

Due to a deficiency of vitamin C in food, exogenous deficiency may occur. And due to improper absorption and assimilation of ascorbic acid, endogenous deficiency may occur.

In cases of prolonged insufficiency of vitamin intake into the body, hypovitaminosis may appear. . Here are its symptoms:

1. Gums are bleeding
2. Teeth fall out
3. Bruises appear extremely easily
4. Wounds do not heal well
5. General lethargy of the body appears
6. Hair starts to fall out
7. Skin becomes dry
8. The person becomes more irritable
9. There is a general feeling of illness
10. Joint pain
11. The person feels general discomfort
12. Depression appears

So that vitamin C is preserved during food processing, it is important to follow these simple rules:

• Cook the cabbage for no more than an hour.
• Cook the cabbage soup on the stove at a temperature of seventy degrees Celsius for no more than three hours.
• If the cabbage soup is made from sauerkraut, then it should be cooked for no longer than an hour.
• Boil the potatoes with their skins on for no more than thirty minutes.

Treatment and prevention of vitamin deficiency and hypovitaminosis

The daily intake of ascorbic acid must be increased in the following cases:

1. During the period of human growth.
2. During lactation.
3. During pregnancy.
4. When a person is overtired.
5. After the transfer serious illnesses when the human body is restored.
6. In winter, in case of a high risk of various infections.
7. In case of hemorrhagic diathesis.
8. For bleeding from the nose, lungs, uterus, etc.
9. In cases of overdose of anticoagulants.
10. For intoxication and various infections.
11. In case of nephropathy in pregnant women.
12. For liver diseases.
13. If a person has Addison's disease.
14. In cases of bone fractures.
15. If the wounds do not heal well.
16. For muscular dystrophy.

Use vitamin C with caution in case of individual hypersensitivity to him. Otherwise, various adverse allergic reactions may occur.

Hyperdoses of ascorbic acid

Pauling expressed the opinion that a considerable number of diseases associated with colds can be prevented or weaken with vitamin C. Polling believes that within a few decades, much of the world has the potential to destroy colds using ascorbic acid. For this, he recommends taking vitamin C up to ten grams daily, considering a daily dose of 0.25 grams four times a day with meals as the norm. This dose must be increased during contact with patients, fatigue and hypothermia.

As soon as a cold begins, it is recommended to take four grams for the first four days, three grams for the next four days, then the dose is reduced to one/two grams over the next week. Pauling's calculations tell us that a person needs to take half a kilogram of vitamin C per year. This is about one and a half grams per day.

However, in our time, Pauling's assumptions require serious research, given the possibility of overdoses.

Vitamin C is well tolerated even in large doses, while:

The WHO expert committee adopted the concept of an exactly permissible dose of ascorbic acid per day and it should not be higher than 2.5 mg/kg of total body weight, as well as a conditionally permissible dose of acid per day of seven and a half milligrams per kilogram.

Latest data

During a study of the effect of ascorbic acid on those who smoke passively, a factor was revealed that those who are often in smoky rooms begin to feel stress, which accelerates the appearance of atherosclerosis.