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Vitamins & minerals health centre The benefits of vitamin C Vitamin C ( ascorbic acid) is a water-soluble vitamin. We can’t store it in the body, which means we need it from our diet every day. "Vitamin C helps protect cells and keep them healthy," says Marie Murphy, a nutrition scientist at the British Nutrition Foundation. "It is also involved in the production of collagen, which maintains healthy connective tissues, important for the support and structure of tissues and organs including the skin, bones and blood vessels." Vitamin C helps with wound healing, and consuming vitamin C increases the amount of iron we can absorb from plant sources, such as kale, broccoli and sprouts. Vitamin C is one of many antioxidants that may protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Research suggests that free radicals can build up and contribute to the development of health conditions such as cancer, heart disease and arthritis. What if you don’t get enough vitamin C? People who don’t get enough vitamin C in their diets are at risk of getting scurvy, although it is very rare to find cases of scurvy in the developed world. Signs that you are not getting enough vitamin C include bleeding gums, feeling lethargic, bone pain, and joint pain, says Alana MacDonald, a registered dietician and spokesperson for the British Dietetic Association. You might also have a vitamin C deficiency if wounds don’t heal or they break open after they appear to have healed. If you eat a balanced diet it is unlikely that you will have a vitamin C deficiency. Many food companies fortify their products, including bread, cereal and soya milk, with vitamins. "The only time we see vitamin C deficiency nowadays is in people with very, very poor diets," says Alana. "People who don’t eat any fruit or veg, just processed food, may have a vitamin C deficiency." How much vitamin C is enough? "The recommended nutrient intake for adults is 40 milligrams of vitamin C per day," says Marie. "On average, adults in the UK have about 80 milligrams of vitamin C per day." People who smoke need more vitamin C than the average person because smoking depletes vitamin C in the body’s tissue and blood. People who have had surgery also benefit from additional vitamin C to help their wounds heal. Is it possible to have too much vitamin C? So how dangerous is it to take large doses of vitamin C? "If you took a high dose of vitamin C, your body would just excrete it in your urine," says Alana. "Your body is quite smart at deciding how much of something you need." However, large doses of vitamin C can give you diarrhoea, stomach pain and flatulence. A recent study has also found a link between taking vitamin C supplements-which typically contain 1 gram of vitamin C-and kidney stones. The Swedish study found that men who take vitamin C supplements are twice as likely to develop kidney stones as men who don’t take any dietary supplements. Men who take multivitamins don’t appear to increase their risk of developing kidney stones, and nor do men who get their vitamin C dose from eating fruit and vegetables. It is not known if these results apply to women. Today in vitamins & minerals Top minerals and herbals - Acai berry - African mango - Agnus castus - Alpha-lipoic acid - Apple Cider Vinegar - Ascorbic acid - Ashwagandha - Beetroot - Bergamot oil - Beta-Carotene - Black Cherry - Black Cohosh - Brewer's yeast - Caffeine - Calcium - Chasteberry - Chia seeds - Chlorella - Chromium - Cinnamon - Coenzyme Q10 - Coffee
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Kuhanje voća i povrća koje traje duže od 10 do 20 minuta može da prouzrokuje gubitak polovine ili čak ukupnog sadržaja vitamina C. Približno 25 posto vitamina C gubi se i kod nestručnog zamrzavanja i odmrzavanja. Umor, lako zadobivanje modrica ili krvarenje desni mogu biti rani znaci nedostatka vitamina C u ishrani. Dokazano je da pušači imaju nižu razinu vitamina C u organizmu te im je zbog toga potreban veći unos kako bi održali potrebnu razinu vitamina C. Povećan unos vitamina C može da koristi osobama čija ishrana nije adekvatna, starijim osobama, alkoholičarima, pušačima, osobama koje uzimaju droge, osobama koje boluju od AIDS-a, hipertireoidizma, tuberkuloze, osobama koje su izložene stresu, osobama koje se oporavljaju od operacije, osobama koje imaju opekotine ili rane, osobama na dijalizi te osobama izloženim zagađenjima iz okoline. Preporučena količina unosa vitamina C u tijelo Preporučena dnevna doza vitamina C je 75 mg, a pušači trebaju da uzimaju dodatnih 30 mg dnevno. U svrhu prevencije bolesti srca i zaštite od infekcija, optimalna doza je 200 – 500 mg dnevno. U zimsko doba gripa i prehlada kada smo podložniji infekcijama bolje je posegnuti za većim dozama vitamina C i to 500 mg do 1 g. Vitamin C izrazito je osjetljiv na utjecaj zraka, vode i povišene temperature. Približno 25 posto vitamina C u povrću gubi se jednostavnim blanširanjem (kuhanjem ili parenjem hrane nekoliko minuta). Takav gubitak vitamina događa se i kod nestručnog smrzavanja i odmrzavanja voća i povrća. Kuhanje voća i povrća koje traje duže (10 do 20 min) može da prouzrokuje gubitak polovine ili čak ukupnog sadržaja vitamina C. Potencijalni terapijski učinak vitamina C U organizmu, vitamin C igra vrlo važne uloge: neophodan je u sintezi kolagena, pomaže funkciju tjelesnog obrambenog sistema podstičući aktivnost bijelih krvnih zrnaca i povećavajući razinu interferona, odgovor antitijela i lučenje hormona timusa. Vitamin C pomaže apsorpciju željeza, a samim time i formiranje crvenih krvnih stanica, pretvara folnu kiselinu u njen aktivni oblik, djeluje kao antihistaminik te na taj način može da pomogne u olakšavanju simptoma alergija. Zbog snažnog antioksidativnog djelovanja, vitamin C i njegova potencijalno preventivna uloga u razvoju različitih degenerativnih bolesti predmet su velikog broja istraživanja. Najčešće se citiraju ona vezana uz ulogu vitamina C u prevenciji kardiovaskularnih i kancerogenih bolesti te bolesti očiju. Osim toga, blagotvorni učinci vitamina C dokazani su u segmentu skraćenja trajanja prehlade i ublažavanja simptoma. Stoga je važno dnevno unositi u organizam potrebnu količinu, pa čak pokušati i s potencijalno terapijskom dozom. Postoje li nuspojave kod uzimanja vitamina C? Kod nekih osoba javlja se proljev nakon što uzmu tek nekoliko grama dnevno, dok se kod drugih ne javljaju nikakve smetnje i ako uzimaju deseterostruko veće doze. Izrazito velike doze vitamina C mogu da budu ‘otimači’ bakra iz organizma, a poznato je da je bakar esencijalni nutrijent. Stoga je preporuka svim osobama koje uzimaju izrazito visoke doze vitamina C da pritom osiguraju i adekvatan unos bakra. Budući da vitamin C povećava apsorpciju željeza, povišene doze vitamina C trebaju izbjegavati osobe koje imaju bolesti povezane s prekomjernim nakupljanjem željeza (npr: hemokromatoza, hemosideroza). Simptomi trovanja vitaminom C uključuju glavobolju, pojačano mokrenje, grčeve u donjem dijelu trbuha, proljev, povraćanje, vrtoglavicu, drhtavicu. Široko je (i pogrešno) rasprostranjeno vjerovanje da trudnice koje uzimaju velike količine vitamina C tijekom trudnoće rađaju djecu s povišenim potrebama za vitaminom C. Fenomen razvoja deficita vitamina C kod novorođenčadi provlači se čak i kroz neke medicinske udžbenike iako se temelji tek na jednoj studiji iz 1965. godine. Smatra se da osobe koje su sklone nastanku bubrežnog kamenaca (u formi kalcij – oksalata) trebaju da izbjegavaju suplemente vitamina C jer će on povećati razinu oksalata u urinu.