Vitamin C (also known as Ascorbic Acid) is an important vitamin that plays a role in many functions such as strengthening the immune system, bone and teeth development. It is in the water soluble vitamins group. It is usually supplied through fresh foods. In this chapter, we will try to find answers to your questions like “What are the tasks and benefits of Vitamin C; Sources of Vitamin C, and Vitamin C deficiency symptoms”
Tasks and Benefits of Vitamin C
It helps the bones, teeth, skin and joints develop and strengthen in the body. It heal the wounded and helps to regenerate body tissues. It is a protection against cancer and heart diseases. It strengthens our immune system and helps us gain resistance to infections. Increases resistance to diseases. It is responsible for the production of hormones in the energy production and against the strase. Especially for children, it helps to grow and develop. It cleans the toxic substances in blood; reduces the amount of sugar in your stomach. It has high blood pressure lowering effects. It enhances the function of the adrenal glands, allowing the man to maintain his masculinity.
As well as helping connective tissue proteins to form collagen, it also helps keep muscles, bones, and other tissues together. Vegetable-derived nutrients help to absorb the iron in our bodies. It ensures that our teeth are healthy and strengthens the structure of the blood vessels and protects us against injuries.
- Protect your body from infections and bacteria.
- It has preventive effects on heart attacks.
- It’s a powerful antioxidant. It has anti-cancer properties.
- Many cancers prevent the formation of a variety.
- It strengthens the immune system.
- In diseases like colds, it increases resistance of the body.
- Heal wounds and burns.
- It plays a role in the strengthening of blood vessels.
- It prevents blood clotting in the veins.
- It balances cholesterol.
- It plays a helpful role in the treatment of anemia.
- Delays cataract formation and prevents it.
- Reduce the negative effects of metals such as lead, mercury, arsenic and drugs like aspirin, insulin, cortisone.
- It increases the efficacy of drugs used for urinary tract infections.
What are the sources of vitamin C?
Because it can not be produced by the human body, all of the Vitamin C needed is taken from the outside. Vitamin C, which is included in the group of water-soluble vitamins, is very sensitive to heat. For this reason, the ratio of ascorbic acid in cooked foods decreases. It is found mainly in citrus fruits, green leafy fresh vegetables, parsley, squash, onions and tomatoes abundantly.
Vitamin C deficiency symptoms:
As we have already mentioned, vitamin C supports the immune system. Therefore, if you do not get enough vitamin C, your body’s immune system will weaken and this will lead to frequent illness. In addition, we can mention among the vitamin C deficiency symptoms that: energy shortage, bleeding and debris on the lower extremity, easy bruising in the body, nose bleeds, late healing of wounds and gingival bleeding.
To give an average for adults: daily intake of 75 to 90 mg of vitamin C is required. However, the amount of vitamin C you need each day depends on your age and sex. Also, smokers, pregnants and breastfeedings are increasingly in need of vitamin C. Average daily recommended amounts for different ages are listed below in milligrams (mg).
Daily vitamin C need chart for babies, children, teens and adults:
|For babies under 1 year: 40-50 mg||For children 1 to 3 years old: 20-35 mg|
|For children 4–8 years 25 mg||7-9 years old (for children): 60 mg|
|10-12 years old (for children): 75 mg||For children 9–13 years 45 mg|
|For teens 14–18 years (boys) 75 mg||For teens 14–18 years (girls) 65 mg|
|For adults (men) 90 mg||For adults (women) 75 mg|
|For pregnant teens and women 80-85 mg||For breastfeeding teens and women 115 mg|
Doses at or over 2,000 mg of vitamin C are considered a very high dosage.