Vitamin C is very important for the human body, because it is not synthesized in it, but comes from outside, nutritionist Marina Makisha, a member of the National Association of Dietitians and Nutritionists, told Izvestia on Friday, April 23rd.
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The benefits of vitamin C
“Vitamin C is a very important regulator, catalyst and co-agent in many biochemical processes. Firstly, it is a very powerful antioxidant, that is, it binds free radicals and inhibits the aging process in the body. This is, among other things, the function of prevention of oncological diseases, ”the nutritionist noted.
In addition, vitamin C is involved in the biosynthesis of the main protein – the connective tissue of the human body – collagen. Accordingly, the condition of the skin and blood vessels largely depends on the presence of this vitamin in the body, the specialist noted.
To prevent anemia, the diet should also have enough vitamin C.
“It is a key factor that affects the absorption of iron in our body. Tissue respiration, which is carried out at the expense of hemoglobin, is also its function, ”Makisha emphasized.
Vitamin C is extremely beneficial for the immune system, because it is involved in the biosynthesis of proteins, and all antibodies are protein structures, the nutritionist explained.
Due to the fact that vitamin C helps maintain blood vessels in good condition, it helps prevent cardiovascular disease.
In addition, a sufficient amount of vitamin C in the diet slows down the development of cataracts, because it affects the transparency of the lens, Makisha emphasized.
In addition to this, vitamin C is an essential vitamin necessary for the normal functioning of other vitamins in the human body, in particular vitamins E, B12 and D.
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Rosehip is considered the leader in vitamin C, the nutritionist said. 100 g of rose hips contains 700% of the daily requirement of this vitamin.
According to her, when the berries are boiled with boiling water, the amount of vitamin will be halved. However, a cup of drink will still contain as much vitamin C as a whole liter of orange juice.
“Vitamin C is destroyed very quickly when heated and exposed to sunlight. Therefore, its main source is fresh vegetables and fruits. It is also preserved in frozen and fermented foods, ”said a member of the National Association of Dietitians and Nutritionists.
Blackcurrant and sea buckthorn each contain 220% of the daily requirement of vitamin C, kiwi – 200%, parsley – 167%, bell pepper – 100%.
Broccoli contains 99% of the daily portion of vitamin C, strawberries – 67%, spinach – 60%, citrus fruits – 50-60%.
The nutritionist recommended not to abuse vitamin C from tablets, because if it is overdose, strong reactions of the body are possible, up to skin and allergic reactions.
At the same time, a lack of this vitamin often leads to conditions such as weakness, lethargy, and fatigue. Increased bleeding of the gums is also possible.
Earlier on March 31, gastroenterologist and nutritionist Nuria Dianova called brittle nails and hair loss the first signs of a lack of vitamins in the body.
The doctor noted that the deficiency of essential vitamins is typical for residents of the northern regions of the country. A lack of vitamin D affects immunity, and a deficiency of vitamin C affects antioxidant activity.