Vitamin C – the daily rate

Vitamin C – the daily rate

Kiwi: Leader in Vitamin C

Vitamin C (ascorbic acid) is one of the most important chemical compounds necessary for the health and proper functioning of human metabolism. The role of vitamin C in the metabolism is complex and multifaceted – from the maintenance of optimal functions of connective and bone tissue, to strengthening the immune system and even the fight against aging.

Eating foods rich in vitamin C (or dietary supplements with ascorbic acid) is especially useful for athletes, having a positive effect on their athletic performance. Vitamin C is responsible both for the synthesis of collagen and the recovery (and therefore growth) of muscles after training, and for the absorption of minerals and maintaining healthy levels of testosterone and other hormones.

The benefits of vitamin C for immunity

Vitamin C is not for nothing has a sweetish taste – in the body of some mammals (for example, cats) it is synthesized from glucose. Since the human body cannot synthesize vitamin C, it must come from food. At the same time, food rich in vitamin C is, first of all, various fruits, berries, and also some vegetables.

In fact, vitamin C is necessary for the body to convert glucose (simple carbohydrates) into glycogen, which is the main source of energy during physical training – in case of deficiency of this vitamin, muscles become much harder to work. Among other things, a chronic lack of vitamin C in the diet reduces the absorption of protein, which also harms the muscles.

Effect of Vitamin C on Immunity

Covering the daily need for vitamin C improves the ability of cell membranes to resist the damaging factors of various natures – ranging from disease-causing viruses and the sun-causing best to aging, ending in fighting inflammation in muscle tissue after exercise. That is why it is believed that vitamin C is beneficial for immunity.

Also, vitamin C is involved in the synthesis of a number of steroid hormones (primarily testosterone), improves the absorption of nutrients from food (starting from proteins and carbohydrates, ending with vitamins and micro minerals), affects the synthesis of cholesterol and reduces the formation of cholesterol plaques on the vessel walls. Lack of vitamin C in the diet is extremely harmful for the body.

Vitamin C Requirement

The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. Teenagers need from 65 to 75 mg of vitamin C per day, and children need about 35-50 mg. About 3000 mg (or 3 g) of ascorbic acid can be consumed without harm to health – which is equivalent to a kilogram of wild rose berries or 6 kg of oranges or lemons.

Vitamin C is water-soluble (in contrast to fat-soluble vitamins D, E, K, and A) and cannot accumulate in the tissues of the body. Its excess is excreted in the urine and sweat. For this reason, vitamin C should be eaten daily, and not drunk courses, as some mistakenly believe. In other words, over the summer it is impossible to accumulate vitamin C for the winter.

Content of vitamin C in products:

ProductThe content of vitamin C per 100 g Percentage of daily allowance
Fresh rosehips 450-600 mg 500-600%
Sweet red pepper 180-250 mg 200-300%
Sea buckthorn and black currant180-200 mg 200-250%
Green pepper130-150 mg 150-170%
Spinach and other dark green lettuce 100-120 mg110-120%
Kiwi 70-90 mg80-100%
Broccoli, Brussels sprouts 80-95 mg95-100%
Strawberries and other berries 50-60 mg45-55%
Oranges 50-60 mg45-55%
Lemons 40-45 mg40-50%
Mandarins 30-40 mg30-40%
Pineapple, melon, apples 15-20 mg10-15%