Vitamin C: Water-soluble antioxidant
ALP NUTRITION-Vitamin C – How it works. Vitamin C (ascorbic acid) is a water-soluble substance with a sour taste and antioxidant function. Vitamin C plays an important role in a variety of physiological processes in the body (function of the immune system, collagen synthesis, protection of cells from oxidative stress, wound healing, etc.).
Which foods contain vitamin C?
In fresh fruits and vegetables in widely varying proportions and liver.
How much vitamin is needed daily?
The daily amount of vitamin C required is very controversial among experts. The German Society for Nutrition (DGE) recommends a daily intake of 100 mg for adults, but 150 mg for smokers. However, reduced fatigue after intense physical exertion (training) can only be noticed after taking at least 200 mg. The renowned Linus Pauling Institute in Oregon, USA recommends a daily intake of at least 400 mg per day for healthy adults.
200 mg of vitamin C corresponds to an amount of, for example, approx. 400 g of oranges, 1 kg of blueberries or 200 g of peppers. It is important to take into account that vitamin C is very sensitive to heat and the content of food decreases significantly when cooked or cooked.
Is there a deficiency of vitamin C?
In developed countries today, hardly anyone is affected by the classic vitamin C deficiency disease scurvy, but there are very big differences between avoiding scurvy and optimal physical (and psychological) performance in terms of the daily amount of vitamin C required.
The vitamin C supply to the organism is reflected in the blood level. According to the DGE, lower concentrations are associated with symptoms such as general fatigue, poor performance, susceptibility to infections and poor wound healing, while studies have found positive effects on regeneration after intensive exercise at higher concentrations. It is now widely accepted that subclinical vitamin C deficiencies negatively impact long-term health
Since vitamin C is water-soluble, any excess can be excreted via the kidneys and negative consequences of an oversupply are unlikely. Very high amounts (several grams per day) can cause diarrhea when taken orally.
Vegetables contain a lot of vitamin C, but the concentration decreases significantly when heated or cooked.