Vitamin C is an important component for the normal functioning of your body
Vitamin C, also known as ascorbic acid or ascorbate, is a water-soluble vitamin found in many foods and can also be consumed as a dietary supplement. Most animal organisms are able to synthesize vitamin C themselves, but humans are not able to do so. Therefore, it is important to get the amount of vitamin C you need from the outside.
Importance of vitamin C
- Ensures the normal development and function of connective tissue and promotes wound healing by interacting with collagen and elastin;
- Supports the function of the skin, gums, capillaries, teeth, ligaments and bones;
- Participates in processes where intracorporeal signaling molecules are synthesized (mediating information for intracorporeal processes), bile acids (helping to digest fats and absorb fat-soluble vitamins) and carnitine (an important part of fat metabolism);
- Contributes to the immune system as a central water-soluble antioxidant; Stimulates the absorption of iron and promotes its use in the body
Possible signs of vitamin C deficiency
- Fatigue, exhaustion (may also occur with a deficiency of other vitamins / minerals);
- Pale gums;
- Sore muscles;
- Slow healing of wounds and fractures;
- Bruising (due to the fragility of blood vessels).
Risk-group
- Smokers because their levels of oxidative stress are higher than those of non-smokers, and thus more compounds with antioxidant properties are needed to neutralize free radicals;
- Infants fed only boiled cow's milk (fortunately, this problem is rare in developed countries, as children receive breast milk or fortified milk);
- People with chronic diseases or problems with vitamin absorption
Good sources of vitamin C:
- Citrus;
- Paprika;
- Kiwi;
- Potato;
- Broccoli;
- Brussel sprouts.
Interesting facts
There is a lot of talk about vitamin C as an antioxidant because it fights free radicals in the body that cause cell damage. It should be noted, however, that mild oxidative stress is beneficial to the body in order to effectively fight external factors and be so-called shock-ready. Vitamin C preparation is often added to bioflavonoids, which are compounds derived from plants (over 4000 in total). Bioflavonoids also act as antioxidants, but also help vitamin C to be absorbed and distributed in the body. In addition, the protective effects of bioflavonoids on the cardiovascular system and nerve cells have been observed. The best sources of bioflavonoids are, for example, green and black tea, rosehip, black currant.
Vitamin C is found in many vegetables and fruits, but it must be taken into account that due to its water solubility, it loses most of its effect when heated.
The benefits of vitamin C have also been shown in the prevention of colds. The greatest benefits of vitamin C are for people who have to endure extreme situations, such as winter athletes, soldiers.
The absorption of vitamin C is dose-dependent, meaning that approximately 90% reaches the bloodstream at 200 mg, 30-40% at 1000 mg and only 14-16% at 5000 mg.
The article is based on the following sources:
- Zilmer, M., Rehema, A., Soomets, U., Zilmer, K. (2015). Inimkeha põhilised biomolekulid. Inimorganismi metabolism. Tartu: Avita.
- Linster, C. L., Van Schaftingen, E. (2006). Vitamin C: Biosynthesis, recycling and degradation in mammals. – The FEBS Journal, 274(1).
- National Institute of Health (2020). Vitamin C. Fact sheet for health professionals. U.S. Department of Health & Human Services.
- Marcine, A. (2019). What you should know about bioflavonoids. – Healthline, 03.07.2019.
