Vitamin C plays a huge role in strengthening the functions of the immune system. As an antioxidant, Vitamin C helps to neutralize free radicals in cells. Vitamin C is a water-soluble vitamin. This is a term that includes 2 compounds – ascorbic and dehydroascorbic acid. The following compounds are permitted as food additives: L-ascorbic acid, sodium, calcium and potassium L-ascorbate, L-ascorbyl 6-palmitate.
Average daily needs
The determined needs for vitamin C in different countries are in the range of 40-80 mg per day. According to the Bulgarian physiological nutritional standards for adult men and women, they are 70 mg. The internationally accepted reference values for the average daily needs for vitamin C for adults, regardless of gender, are 60 mg.
Action
Vitamin C is necessary for:
➡ the formation of collagen and other organic components of the intercellular basis of bones,
teeth and blood vessel walls;
➡ optimal activity of certain enzymes – liver detoxification enzyme systems, enzymes related to the synthesis of a number of amino acids and neurotransmitters (substances that participate in the transmission of nerve impulses);
Eating for health
Vitamins as food supplements help to:
➡ the antioxidant defense system of cells;
➡ the absorption of iron from plant products, by converting the iron into a more easily digestible form.
Cold
Some studies have found that high doses of vitamin C may reduce cold symptoms, while other studies have not confirmed these results.
Cancer
Many studies have shown that vitamin C, due to its antioxidant properties, has a protective effect against some types of cancer. Other mechanisms of anticancer action of vitamin C are suppression of the formation of carcinogenic nitroso compounds, stimulation of the immune system response and detoxification enzymes. It has been found that vitamin C reduces the risk of cancer of the stomach, oral cavity, respiratory and digestive tract, lung, pancreas (postpancreatic gland), cervix.
Cardiovascular diseases
Epidemiological studies have shown that low vitamin C intake is associated with an increased risk of cardiovascular disease. This is thought to be due to the vitamin's lowering effect on elevated cholesterol levels. These effects of vitamin C have not been confirmed in all studies. Vitamin C may also have a lowering effect on diastolic and systolic blood pressure.
Cataract
Low vitamin C intake has been found to increase the risk of senile cataracts.
Wound healing
Taking additional vitamin C as a nutritional supplement improves and accelerates wound healing, associated with the participation of vitamin C in collagen synthesis.
Contraindications
Taking vitamin C as a dietary supplement should be done with caution if:
➡ diabetes (interference in glucose metabolism);
➡ deficiency of the enzyme glucose-6-phosphate dehydrogenase (risk of hemolytic anemia;
➡ hemochromatosis;
➡ kidney damage;
Eating for health
Vitamins as food supplements can prevent:
➡ sideroblastic anemia and thalassemia.
Toxicity
Vitamin C is one of the safest vitamins . It is believed that there are no serious health risks when taking the vitamin up to 10 g per day, but prolonged intake of more than 1 gram per day can cause diarrhea, which is due to large amounts of unabsorbed vitamin C in the intestines.
In healthy people, high intakes of vitamin C do not increase the risk of oxalate kidney stones, although oxalic acid is an end product of the vitamin's metabolism. People with kidney damage are not recommended to take more than 100-200 mg per day.
Safe intake as a food supplement
Adults: for long-term use – 1000 mg daily. For short-term use – 2000 mg
