Vitamin C: two brief history
In the fifth century BC, in Greece, it was already known as scurvy which became widespread in the maritime populations. He was a doctor, James Lind, in the mid-eighteenth century, to discover that scurvy could be cured with an infusion of herbs, vinegar, cider and citrus.
Between the eighteenth and nineteenth centuries it was determined that scurvy was necessary to hire: lemons, limes, oranges, sauerkraut, cabbage, malt and broth. In 1912 Funk supported the hypothesis that in green plants there was water-soluble substance to antiscorbutic action, then renamed in 1921 Vitamin C.
Vitamin C: the beneficial properties to health
As just mentioned, the times before vitamin C was used as a remedy for scurvy, over the years, however, we have discovered new beneficial properties. Nowadays it is used for preventing the most varied disorders, but for some it is ineffective.
We see the health benefits of vitamin C:
- It helps treat colds and bronchial disorders;
- to treat dysentery;
- diseases of the skin;
- treat depression, dementia, for the physical and mental stress and exhaustion;
- absorption of iron;
- prevent clots in the veins and arteries;
- prevent heart attacks;
- to strengthen the immune system;
- to strengthen collagen, bones and muscles;
- slows osteoporosis;
- to delay the cell aging;
- fighting stomach ulcers;
- fights scurvy;
- It reduces the risk of developing urinary tract infections during pregnancy.
Indeed yes, these are the real benefits that derive from vitamin C, because: it helps to absorb iron, strengthens the Immune System, prevents wrinkles, reduces the incidence of cancer, helps fight the flu and colds, it improves osteoporosis and slows the aging senile, reduces lung infections, helps in the treatment of stomach ulcers assigns the bacterium Helicobacter pylori and reduces cardiovascular problems.
It is not true that: lowers blood pressure, prevents sunburn, prevents gallbladder or gall bladder, reduces the risk of stroke, reducing the risk of Alzheimer's disease, reduces the risk of tumors.
Foods rich in vitamin C
But vitamin C where it is? Let's see what are the foods rich in vitamin C:
- pepperoni
- rose hip
- asparagus
- berries
- broccoli
- cabbage
- melons
- blackcurrant
- strawberries
- watermelons
- cauliflower
- lettuce
- citrus
- pineapple
- cabbage
- chicory
- kiwi
- potatoes
- cherries
- spinach
- parsley
- tomatoes
- grapes
- dandelion
- face
- peas
- green beans
- guavas
- papaya
- turnips
- pumpkin
The daily requirement of vitamin C
It is recommended that a daily intake of vitamin C equal to:
For adults over 18 years:
90 mg per day, for women 75 mg per day.
- for pregnant women are recommended 85 mg per day;
- for breastfeeding women over 18 years 120 mg daily;
- 135 mg for smokers.
For children under 18 years:
- for children 0-6 months are recommended 40 mg daily;
- for children 7-12 months 50 mg daily;
- 1 to 3 years is 15 mg per day;
- from 4 to 8 years is 25 mg per day;
- from 9 to 13 years are 45 mg per day;
- for males aged 14 to 18 years is 75 mg per day;
- for females aged 14 to 18 years is 65 mg per day;
- for pregnant women aged 14 to 18 are 80 mg per day;
- for breastfeeding women aged 14 to 18 are 115 mg daily;
Of course we recommend a diet rich in foods containing vitamin C, but if this is not possible we recommend the use of supplements.
Vitamin C: Symptoms of deficiency
How do we realize that we have little vitamin C in a circle?
First of all you experience bleeding due to the lack of production of collagen and the alteration of the blood vessels; the wounds heal more slowly, the bones are more fragile, so it's easier to be created cases of arteriosclerosis and there are alterations of the gingiva and dentin, not to mention that there is no improvement in anemic framework. Due to a lack of vitamin C is increased production of free radicals.
It 'should be noted that scurvy begins to give his symptoms, as low as about 80 days of vitamin C deficiency, the symptoms are the following:
- fatigue
- fatigue
- lack of appetite
- muscle aches
- increased sensitivity to infection
- bleeding
- swelling of the gums
- degeneration of bone tissue
In children is manifested by:
- gingival bleeding and skin
- irritability
- lack of appetite
- hematomas
- anemia
- temperature
What if on the contrary, we have an excess of vitamin C?
Taking too much vitamin C is not good because it can lead the side effects:
- It encourages the development of kidney stones;
- too much iron absorbed from the intestine;
- inhibition of the renal reabsorption of uric acid;
- dysentery;
- nausea;
- gastritis.
Therefore, you should not use too much vitamin C, but stick to the daily requirement.
