Vitamin C - Everything About Requirements, Sources And Deficiencies

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Vitamin C - Everything About Requirements, Sources And Deficiencies
Vitamin C - Everything About Requirements, Sources And Deficiencies
Video: Vitamin C - Everything About Requirements, Sources And Deficiencies
Video: Vitamin C / ascorbic acid: Sources, Daily requirement, Functions, and Deficiency || Usmle 2023, February
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vitamin C

The water-soluble vitamin C (also: ascorbic acid) has different functions in the body and is an essential nutrient. It is involved in many metabolic reactions, including the development of connective tissue, bones, cartilage and gums. It is considered an antioxidant and thus protects against cell damage. It can also improve the body's absorption of vegetable iron. Vitamin C is also involved in the development of certain messenger substances and hormones and influences wound healing. Last but not least, vitamin C can inhibit the formation of carcinogenic nitrosamines.

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  • more on the subject
  • Where is vitamin C found?
  • How Much Vitamin C Do We Need?
  • Too much / too little vitamin C.

Where is vitamin C found?

Vitamin C suppliers are mainly fruit and vegetables as well as their juices and smoothies. Good sources of vitamins include sweet peppers, black currants, sea buckthorn, parsley, kale, broccoli, fennel, citrus fruits, rose hips and garden cress. In addition, many processed foods, especially meat and sausage products, contain vitamin C as an additive (antioxidant, e.g. E 300). In addition, many foods are fortified with vitamin C.

Vitamin C losses

The vitamin C content of food depends on several factors. The time of harvest, transport, type and duration of storage and preparation in the kitchen are decisive. Improper storage (e.g. air) and processing in the kitchen (e.g. leaching with water) can lead to high vitamin C losses. Enzymatic processes in fruit and vegetables can also reduce the vitamin C content. Blanching (short boiling in water) counteracts the enzymatic loss of vitamin C.

How Much Vitamin C Do We Need?

The recommended intake for adults (25 to <51 years) per day according to the DA-CH reference values ​​is 95 mg (women) and 110 mg (men) of vitamin C. Due to the increased oxidative stress (free radicals) caused by cigarette smoke, women smokers an intake of 135 mg per day and 155 mg per day for smokers is recommended. A daily intake of 105 mg is recommended for pregnant women from the fourth month, and a daily intake of 125 mg of vitamin C for breastfeeding women.

For more information, see Covering Your Daily Vitamins. You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values.

Too much / too little vitamin C

  • For vitamin C are not hypervitaminoses.bekannt. Extremely high doses (from 3-4 g per day) can lead to gastrointestinal complaints (e.g. diarrhea).
  • A vitamin C deficiencyis very rare in industrialized countries. A balanced diet rich in fruit and vegetables ensures adequate intake. The pronounced deficiency states are scurvy (adults) and Moeller-Barlow disease (infants). The first signs of a vitamin C deficiency are expressed, among other things, in impaired wound healing and an increased susceptibility to infection. In addition, bleeding can occur in the skin, mucous membranes, muscles and internal organs. Further signs of an undersupply are tooth loss, fatigue and weakness. Smokers or people under constant stress, heavy physical exertion (e.g. hard work, competitive sport), alcohol and medication abuse as well as various illnesses (e.g. infections) may have an increased need.

Further information is available from:

  • Vitamin C (laboratory value)
  • Prevention with nutrition: antioxidants
  • Healthy recipes
  • Herbs and spices

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