In the current season, when the threat of flu and colds is growing, the organism needs immune support more than ever. The small yellow pills of vitamin C are well-known, but its consumption may happen in a more natural and healthier way – by eating fruits and vegetables. Kiwi and guava are the fruits with the highest content of vitamin C among the offered by our market. There is 100 mg vitamin C in 100 g kiwi and 180 mg in 100 g guava. Lemons are right after them (80 mg vitamin C in 100 g lemon juice), followed by oranges. You should know, however, thermal processing and freezing lead to the loss of the so important immunostimulating enzyme. The normal daily dose of vitamin C is 60-100 mg and this is enough for maintenance of the necessary amount for the organism which is 3500 mg. Talking about therapeutic cases the dose is increased to 300 mg daily. However, this is quite relatively said. The necessary intake of vitamin C depends on some additional factors: use of contraceptives and other drugs, very hot or cold weather, excessive physical exercises, smoking. In smoking, for example, vitamin’s action is reduced. Each cigarette destroys from 25 to 100 mg ascorbic acid /the other name of vitamin C/, i.e. smokers should take larger amounts of vitamin C, especially in the current winter season. Ascorbic acid also helps in the formation of collagen which plays a major role in growth, connective tissue recovery and maintenance of skin elasticity. It also contributes to better absorption of calcium which is useful for gums, bones and teeth.
Flavonoids are often found in the contemporary products which contain vitamin C. They are not vitamins in the true sense of the word, although sometimes they are called vitamin P. Flavonoids add in better absorption of vitamin C and its more powerful action. Today, there are products with slow release of the vitamin which provides prolonged absorption. This is important in certain cases.
Conditions which require additional intake of vitamin C:
- Physical and emotional stress;
- Active sports, heavy loads, especially in strength sports (bodybuilding, fitness, boxing);
- Frequent alcohol consumption;
- Constant or frequent use of aspirin;
It sounds like panacea, but the intake of ascorbic acid in unreasonable doses possesses its risks. Nausea, chest pain, muscle cramps and headache may be observed in systemic overdose. Vitamin C is water soluble and metabolized by the kidneys where it may cause oxalate stone formation in cases of predisposition.