Vitamin C - the useful properties of the norm , sources


1. Vitamin C Facial

2. Vitamin C Hair

3. Useful properties of ascorbic acid

4. Norma vitamin C

5. Natural sources of ascorbic acid

Vitamin C (ascorbic acid) is the most common and most familiar to everyone since childhood vitamin.An interesting fact is that the majority of representatives of the terrestrial fauna this vitamin is produced in the body from glucose.But the man was not so lucky in this sense, and ascorbic acid, we have to constantly "deliver" to your body with food, or with special preparations.

Vitamin C is a powerful antioxidant, as can readily give their own electrons and create radical ions, which together with an unpaired electron acts as a "target" for free radicals (radicals can destroy cell membranes and are involved in the mutation process in cells).But the use of ascorbic acid does not end for our body.

Vitamin C Facial

This vitamin is able to slow down the aging process.The fact that ascorbic acid is directly involved in the formation of c

ollagen, so the production of a variety of means for skin elasticity and remove wrinkles in cosmetic laboratories often use vitamin C.

collagen is important not only for the beauty of the skin, for reducing the number of collagenfibers in the walls of blood vessels occur hemorrhage.Also, when a lack of collagen in the tissues of skeletal bone are destroyed, depleted cartilage in the joints.In addition, active collagen facilitates the rapid healing of wounds.Therefore it can be concluded that vitamin C is extremely important for the face, strength bone and vascular walls.

So, the importance of vitamin C for face obvious, its adequate intake of elasticity and promotes the natural beauty of the skin.

Vitamin C Hair

extremely important vitamin C hair, it promotes the strength and healthy hair.With a lack of ascorbic acid, the hair becomes brittle, faded and dry, they are easily damaged and fall.To provide a sufficient amount of vitamin C for the hair, to do special mask with lemon juice.

Useful properties of ascorbic acid

  • Increases immunity.Ascorbic acid is involved in the metabolism of certain amino acids, thereby contributing to the creation of hormones: serotonin, norepinephrine, as well as a special protein, which has a direct relation to the immune response.
  • improves the quality of blood.Ascorbic acid, getting into the blood protects hemoglobin, preventing its oxidation.Also, this helps to preserve vitamin body iron stores (using ascorbic acid, ferric iron is transformed to ferrous body, as it is easier digested).It takes part in this vitamin and cholesterol metabolism, resulting in normal blood levels.
  • increases resistance to stress.In a stressful situation, the body intensively produced certain hormones, such as adrenaline and cortisol.A vitamin C directly involved in the biosynthesis of hormones and transformation data.Therefore, sufficient supply in the human body ascorbic acid is easier to tolerate stress and quickly leaves the state of stress.
  • effective adaptogen.In some cases, very short light day, for example, in the northern latitudes, people can develop disadaptation neurosis.A vitamin C prevents the development of this neurosis, and due to its adaptogenic properties accelerates acclimatization process (for example, on long-haul flights).

Norma vitamin C

Ascorbic acid is not deposited in the body, since the body can absorb only a limited amount of the substance.The maximum daily dosage of vitamin C is able to be absorbed by the body is about 2-3, all surplus of ascorbic acid in a constant state of the kidneys from the body.The minimum daily dosage of ascorbic acid for a healthy person is about 30 mg.Ideally, the person should receive 50-60 mg of vitamin - this is the optimal intake of vitamin C.

Increased dosage of ascorbic acid can be used to treat most colds, and to strengthen the general condition of cancer patients.

Given the versatile properties of this vitamin, it can be concluded that it is extremely necessary for our body.Especially important this vitamin for vegetarians.

Natural sources of ascorbic acid

high percentage of vitamin C content in fresh vegetables, fruits and berries:

  • black currant;
  • wild rose;
  • green peas;
  • red pepper;
  • brussels sprouts;
  • buckthorn berries;
  • orange and lemon.

also contains ascorbic acid in strawberries, cauliflower and rowan berries.

received a large amount of ascorbic acid can be, if you eat fruits and vegetables immediately after purchase (preferably eaten freshly picked fruits and vegetables and raw).When exposed to light, heat and air vitamin C destroyed.

People who can not tolerate artificial vitamin C in connection with gastrointestinal hypersensitivity can get a high dose of ascorbic acid from a natural source - acerola extract (separate grade cherries).The extract of wild rose berries also contains ascorbic acid in large quantities.

Unfortunately, modern man can not provide your body with sufficient amount of ascorbic acid, without the aid of artificial vitamin supplements.

to provide your body with sufficient amounts of vitamin C, we must bear in mind the following:

  • daily rate of vitamin C is 60-100 mg, ie 40 mg can we get from foods, and 30-60 mg of multivitamin complexes;
  • for colds and flu can take 100-200 mg of ascorbic acid per day;
  • intake of vitamin C for children is 30-70 mg per day, based on the child's age and his body weight.

Note that exceeding the recommended dose of vitamin C can lead to negative consequences, in particular, to a violation of the kidneys.

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