Vitamin C: Where Its Contained
The daily need of ascorbic acid (vitamin C) in an adult is about 100 mg. day. Of these, 60 mg. one derives from vitamin preparations, the remaining 40 mg. comes from raw fruits and vegetables. If you wish to receive a sufficient amount of ascorbic acid, it can not avoid synthetic vitamin supplements. Experts say that these drugs are not as effective as ascorbic acid contained in fruits and vegetables. To maintain an organism at the time of colds daily dose of vitamin can be increased to 200 mg. Dosage of vitamin C is chosen individually. Should not increase it without consulting a doctor, as the excess of the required standards of ascorbic acid can affect kidney function.
Children need vitamin C not less than adults. Recommended by pediatricians daily dose is 40 - 70 mg. depending on age.
The Best Source of Vitamin C
Vitamin C in high concentrations can be found in fresh vegetables, fruits, berries, black currant, wild rose, green peas, sea buckthorn berries, red peppers, brussels sprouts.
Slightly less vitamin C is found in strawberries, color and red cabbage, berries of mountain ash.
Germinated grains useful in vitamin C, which is not present in grains and seeds of higher plants.
Vitamin C also contains herbs that are used in the form of infusions. For example, mint leaves, nettles, currants, raspberries. In most greens contain a lot of vitamin C: dill, parsley, lettuce, etc.
What to Know About Ascorbic Acid
Ascorbic acid is destroyed by exposure to light, heat and air. Therefore recommended to eat raw fruits and vegetables immediately after purchase, but rather only that ripped off. From these considerations, the vegetables for the salad is best chop coarsely and just before serving.
Organism of some people does not take high doses of synthetic ascorbic acid, which may be related to the sensitivity of the gastrointestinal tract. Alternatively, there is a natural source of vitamin C, which is comparable with the concentration of artificial vitamin. A special kind of cherry - acerola extract. It can be found in health food stores. Less concentrated, but very effective source of ascorbic acid is a syrup (extract) hips, which can be bought at the pharmacy.
With a shortage of ascorbic acid in the body, the person feels weak, worsening his overall health, reduced immunity, possibly worsening of existing chronic diseases. Particularly noticeable deficiency of vitamin autumn and spring, when there is an increase in the incidence in adults and children.