Vitamin C (Ascorbic Acid) and Effects of It to Health
Vitamin C (ascorbic acid) is one of the water-soluble vitamins, which is important and essential for human health due to its antioxidant properties and its resistance to light and oxidation. It is essential for many physiological functions in our body (biological synthesis of collagen, carnitine and norotransamides).
Fresh fruits and vegetables, as well as synthetic tablets, fulfill the body's need for ascorbic acid.
Viral and bacterial infections, stress, smoking and burns empty ascorbic acid out of the body and require higher doses of ascorbic acid supplements.
Based on current scientific studies, the daily amount of ascorbic acid needed in healthy individuals to achieve cellular saturation and optimal reduction in the risk of heart disease, stroke and cancer is 100-120 mg/day.
Sources of Vitamin C
Fruits such as orange, tangerine, lemon, grapefruit, watermelon, papaya, strawberry, cantaloupe, mango, pineapple, raspberry and cherries, green leafy vegetables, tomato, broccoli, green and red pepper, cauliflower and cabbage.
In the national food composition database, the average vitamin C content per 100 grams of some fruits is given as 45 mg in Washington oranges, 60 mg in kiwi, 75 mg in strawberries, 59 mg in pineapples, 42 mg in lemons, 100 mg in bell peppers, 107 mg in broccoli, 188 mg in parsley, 45 mg in cauliflower, 28 mg in peas and 20 mg in tomatoes.
General Health Benefits of Vitamin C
- Vitamin C is a powerful antioxidant.
- Vitamin C helps maintain the normal function of the immune system.
- A daily intake of 100 mg/day of ascorbic acid reduces the incidence of death from heart disease, stroke and cancer.
- Facilitate and increase the absorption of iron
- Prevention or alleviation of flu and colds
- Reducing the risk of stomach cancer
- It is effective in reducing fatigue and exhaustion, normal energy formation metabolism during and after physical exercise.
R.D. Bahattin Arslan