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Vitamin C | Health Benefits | Deficiency

Basic characteristics of vitamin C


Vitamin C or ascorbic acid together with vitamins B complex falls within a water soluble vitamin. According to the chemical structure vitamin C is the crystalline white substance, which is soluble in water, but sensitive to the operation of the high temperatures, which is not surprising phenomenon that vitamin C (in tablets) doesn't placed in a hot tea.

Unlike animals that can synthesize vitamin C in digestive tract, a man isn't able to. The situation at human is that they have to enter vitamin C through food everyday, because the synthesis in the body is impossible and there is no creation of reserves.

Due to the ingestion of large quantities of vitamin C, these quantities aren't retained in the body; they will be eliminating through the kidneys into the environment.

Vitamin C was first isolated in 1928, and at the same time it was declared as the first vitamin that produced synthetically.

Daily doses of vitamin C are ranging from 60 mg for women and 80 mg for men. In pregnant women, breastfeeding women, smokers, patients, dose is 120 mg.

Sources of vitamin C in food


The advantage of vitamin C over other vitamins is wealth sources in food. Most vitamin C has the fresh fruits and vegetables, while in foods of animal origin are less and insignificant quantities of these antioxidant vitamin.

Plants that are rich in large quantities of vitamin C include peppers, cherry, green vegetables, kiwi, strawberries, broccoli, cabbage, citrus. No other fruits and vegetables do not lag behind in quantities of vitamin C.

Plants that are rich in large quantities of vitamin C include peppers, cherry, green vegetables, kiwi, strawberries, broccoli, cabbage, citrus.

Health Benefits of vitamin C


1. Vitamin C is the strongest antioxidant among vitamins. It prevents oxidation processes in the body and release harmful free radicals that damage the blood vessels, cells and accelerate the aging process of the body.

2. The important role of vitamin C, according to which it was known for, is raising and preservation of the immune system

Vitamin C participates in the synthesis of immunological factors that participate in the defence of the organism due to invading bacteria and viruses. 

Also, the vitamin C is a precursor in the production of steroid hormones, which also has the anti-inflammatory role. 

Nowadays tests have confirmed that preventive intake of vitamin C in the capsules doesn't significantly affect the occurrence of infections. Moreover, it is recommended taking high doses of vitamin C administration during infection, for quick response of the organism and removing agents that led to the disease.

3. The role of vitamin C is directly in the prevention of anaemia, because it promotes the absorption of iron in the intestine. 

Therefore, people who suffer from anaemia caused by iron deficiency, need to take in the same and vitamin C to enhance the adoption and utilization of iron necessary for haemoglobin synthesis.

4. The presence of vitamin C in the body directly affects the synthesis of collagen, which enters both in body physique, in the structure of the skin, mucous membranes, blood vessels, gums, tendons and ligaments. 

Collagen is a protein structure and its task is to provide toughness and elasticity, to participate in the processes of tissue regeneration, and also has a therapeutic effect on the prevention of aging.

5. People who smoke are particularly subject to occurrence of vitamin C. It comes from the reason that the nicotine in cigarettes freely eats vitamin C which is entered through food. Therefore to smokers recommends taking high doses of vitamin C than the recommended dose, to compensate lost amounts and avoid the deficit of vitamin C.


Symptoms of deficiency 


Hypovitaminosis or vitamin C deficiency is rare in humans, for the reason that man daily intake foods that contain vitamin C. 

However, it is considered that conditions such as smoking, stress, physical activity, high temperature, alcohol, antibiotics, aspirin significantly affect the reduction of the amount of vitamin C. 

On the other hand the presence of some other trace elements - calcium, magnesium help the absorption of vitamin C.

Symptoms of vitamin C deficiency are:

- Low immunity
- Frequent infections
- Tiredness and weight loss
- Susceptibility to bleeding
- Slow healing of wounds
- Bleeding gums while brushing teeth
- Dry skin and hair
- Pain in muscles


The appearance marked as disease significant as scurvy, is a complete lack of vitamin C. It was first described in sailors on board, who had long been without food and especially without fresh fruit and vegetables. They were having bleeding from the gums; sores in the mouth, diarrhea, but later investigations found that it was a lack of vitamin C.

Hypervitaminosis is a condition of excessive ingestion of vitamin C, which is practically impossible, for the reason that excess vitamin C is excreted via urine. However, an overdose of vitamin C as a first symptom gives diarrhea.

For some people (not all) through prolonged overdose of vitamin C may form kidney stones, gout and can affects reduce absorption of vitamin B12.

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