Vitamin C – The All-rounder For Metabolism

Ascorbic acid, better known as vitamin C, is considered one of the most important vitamins for strengthening the immune system. But it is also involved in numerous metabolic processes, some of which are vital. Since our body cannot produce this vitamin itself, it must be obtained through food or in the form of supplements.

What Does Vitamin C Do In The Body ?

Vitamin C stimulates the immune system : The body's own defense cells (leukocytes and T cells) are supported by vitamin C. If this support is missing, our immune system is weakened, viruses and bacteria cannot be fought off and we develop symptoms of illness.

Vitamin C protects our cells: Various environmental influences create so-called free radicals in the body that attack and damage our cells. Vitamin C reduces this oxidative stress so that cells can regenerate normally.

Vitamin C strengthens skin and joints: Like iron, vitamin C is involved in the formation of collagen and helps connective tissue, skin and joints retain their elasticity.

Vitamin C influences the hormonal balance: Vitamin C plays an important role in the formation of some amino acids, which in turn are contained in various hormones. For example, the body needs more vitamin C during pregnancy or under stress. The thyroid hormones also use vitamin C for their metabolism.

Need For Vitamin C

The need for vitamin C varies depending on age, gender and current health status. The German Society for Nutrition (DGE) assumes a daily requirement of 110 mg of vitamin C for men and 95 mg for women.

However, in special phases of life or if you have health problems, it is advisable to take more vitamin C to support metabolism and healing processes. For example, there is an increased need for vitamin C:

• when taking hormonal contraceptives,

• during pregnancy and breastfeeding,

• with increased stress,

• during intensive physical exertion through sport,

• with a weak immune system and frequent colds,

• for allergies and hay fever or

• a diet.

• In such cases, at least 200 mg of supplements should be taken daily.

Absorption Of Vitamin C Through Food

A young, healthy adult who is not suffering from acute stress can usually meet their vitamin C needs through a balanced diet. However, it should be noted that a large part of the vitamin content in our food is lost through storage and transport as well as heating during cooking. In addition, the body can only store vitamin C for a short time.

Vitamin C is therefore best absorbed from unprocessed, organic fruits and vegetables. However, in order to get enough vitamin C through food, raw fruit and vegetables would have to be eaten several times a day.

Vitamin C As A Dietary Supplement

If vitamin C is also taken as a dietary supplement, the following applies: an overdose is not possible. Parts that cannot be absorbed by the body are excreted in the urine. Diarrhea, stomach cramps and nausea can only occur with extremely high doses over a long period of time.

Since the body can only absorb a limited amount of vitamin C at one time, smaller amounts should be taken throughout the day. Doctors, alternative practitioners and pharmacists are good contacts when it comes to finding the right dosage for each individual.

The 30 Best Suppliers Of Vitamin C

Vitamin C contained in foods in mg / 100 g:

• Acerola (Malpighia glabra)   695 – 4,827

• Camu Camu (Myrciaria dubia)  2,000.0

• Rosehip   1,250.0

• Sea buckthorn berries  450.0 – 900.00

• Currants, black  180.0

• Peppers  139.5

• Broccoli  115.0

• Horseradish  114.0

• Brussels sprouts  112.0 – 150.0

• Kale  105.0 – 150.0

• Cauliflower  71.0

• Kiwis  71.0

• Strawberries  63.5

• Kohlrabi  63.0

• Lemons  53.0

• Spinach  51.5

• Red cabbage  50.0

• Savoy cabbage  49.5

• White cabbage  47.0

• Oranges  47.0

• Chard  39.0

• Currants, red  36.0

• Fruit bread  35.0

• Lamb's lettuce  35.0

• Honeydew melon  32.0

• Beans, green  29.0

• Soybeans  29.0

• Radishes  28.0

• Leek  26.0

• Bockwurst  26.0

More nutrients related article is here...