Role of vitamin C and daily requirement
Vitamin C (or ascorbic acid) participates in the metabolism of glucose, folic acid and some amino acids, facilitates the absorption of iron, has antioxidant power, contributes to the production of some neurotransmitters and helps to strengthen the immune system . It is an essential vitamin; our organism is not able to produce it and must therefore draw it from outside, that is, from nutrition.
The recommended daily intake of vitamin C is 60/90 mg for children and 110/120 mg for adults. Those who smoke more than 10 cigarettes a day should take a larger portion of vitamin C daily, which is around 135 mg.
Food sources of vitamin C
Where is vitamin C found? In general, in all types of raw fruits and vegetables. Vitamin C is easily oxidizable and very sensitive to light and heat, therefore with cooking and is lost.
It is known that all citrus fruits - in particular oranges - are rich in vitamin C; Vitamin C, however, as we said, is easily oxidizable and therefore if the oranges are squeezed, the juice must be consumed immediately; it makes no sense, for example, to prepare a nice juice in the evening to eat it in the morning for breakfast; you would risk drinking an almost completely nutrient-free juice.
Where else is vitamin C located?
The main sources of vitamin C are
- kiwi, which are even richer than oranges; In fact, 100 grams of kiwi contain 85 mg of vitamin C, compared to 50 mg of vitamin C contained in 100 grams of oranges;
- potatoes ;
- strawberries, which contain a slightly higher level than oranges;
- green leafy vegetables (rocket, lettuce etc.);
- chillies, especially spicy ones, and peppers ;
- broad beans ;
- peas;
- tomatoes
When to take vitamin C supplements
Vitamin C deficiency is very rare in industrialized countries. Supplements are necessary only in exceptional cases and in the presence of certain pathologies. The idea that vitamin C may play a role in combating the flu is widespread: it is a false myth that often leads to taking supplements without there being any real need. Excessive intake of vitamin C through supplements can lead to some disorders including insomnia and agitation. Taking a large quantity of it through food does not present contraindications, therefore, once we have understood where vitamin C is found, all that remains is to ensure the right supply for the body. Natural nutrition is always the best answer to our body's needs, except in cases where, in the opinion of a doctor, an integration is indicated due to the presence of pathologies.
Often, therefore, it is not absolutely necessary to take supplements, just ask: where is vitamin C found? And at what altitude? And to answer, for example, that a child can take just one kiwi or orange a day to take all the vitamin C necessary for his body.
