You must take vitamin C daily because the body does not store it.
The vitamin C It is undoubtedly one of the best known folk wisdom and is associated with a long list of health benefits. It is one of 13 essential vitamins your body needs but: do you know exactly how much you need, what its benefits are beyond cold prevention, or how to take it to get the most out of it?
How Much Vitamin C Do You Need?
vitamin C or ascorbic acid it’s a water soluble vitamin, that is, it dissolves in water, so it is eliminated through urine (it does not accumulate in the body) but you must take it daily because the body does not store it . It is obtained only from food because the body cannot synthesize it through other substances.
here are the daily amounts of vitamin C that should be taken according to National Institute of Health (NIH) medical guidelines:
|STAGE OF LIFE||DAILY AMOUNT OF VITAMIN C|
|Babies up to 6 months||40mg|
|Babies from 7 to 12 months||50mg|
|Children from 1 to 3 years old||15mg|
|Children from 4 to 8 years old||25mg|
|Children from 9 to 13 years old||45mg|
|Teenagers (men) 14 to 18 years old||75mg|
|Teenagers (girls) from 14 to 18 years old||65mg|
What is vitamin c used for?
The benefits of vitamin C or ascorbic acid for the body are:
- stimulates the defenses. Some studies show that it strengthens the immune system by increasing resistance to infections. Specifically, vitamin C increases blood volume of cytokines, antiviral compounds that help prevent immune system failure.
- make collagen. Vitamin C has a great antioxidant effect that prevents premature aging of cells. It is also essential for the formation of collagen which helps maintain healthy skin, bones and teeth and also promotes wound healing. Collagen is the protein that supports tissues and as it is lost, wrinkles appear.
- Protects against cancer. Due to its antioxidant power (it helps protect cells against damage caused by free radicals), we could talk about the anticancer properties of vitamin C.
- Helps absorb iron. Vitamin C oxidizes vegetable iron to which it is assimilated twice as much. This is why it is recommended to accompany legumes (rich in iron) with salads, peppers, tomatoes or desserts such as citrus fruits, melon or tropical fruits.
Does taking lots of vitamin C help prevent or cure a cold?
One of myths popular popular is that taking large amounts of vitamin C helps prevent colds. However, it has been shown not to prevent them but may help reduce cold symptoms, but it is not necessary to take much higher amounts than recommended.
Vitamin C does not healing the flu or the common cold, although it helps immune system better defend ourselves against infections. A more active immune system can prevent you from chaining one cold after another in the winter, or from lasting long or getting complicated.
Which foods contain more vitamin C?
All the fruits Yes vegetables provide this vitamin, although some in greater quantity. Here are some of the ones that contain the most vitamin C per 100 g of food and that you can easily include in your diet:
- Red pepper. 139 mg of vitamin C.
- Brussels sprouts. 112mg
- Broccoli. 100mg
- Papaya. 80mg
- Kiwi. 70mg
- Cauliflower, cabbage, cabbage. 65mg,
- Grenade. 60mg
- Orange. 55mg
- Strawberries. 54mg
- Tangerine and lemon. 35mg
How do you get the necessary vitamin C per day?
An adult person needs about 80 mg of vitamin C per day (a little more for men and a little less for women). This quantity is obtained by taking a bowl of strawberries with a couple of Kiwi fruit or the introduction of fruits such as mango vague grenade.
In addition, as a reinforcement, it is recommended to take a daily dose salad with ingredients like red and green pepperseasoned with lemon instead of vinegar.
How to prevent foods from losing vitamin C?
When taking foods rich in vitamin C, you should take precautions because Could get lost.
- Store food in dark containers and at low temperatures. Vitamin C oxidizes on contact with light and air. In any case, this myth that you have to drink the juice immediately because otherwise the vitamin C will evaporate is not true either.
- Cook food with little water and for a short time. Steaming promotes the retention of vitamin C. The liquid from cooking vegetables can be used to make soups, stews, sauces or to boil rice as it is rich in nutrients.