• 21 October 2021

Vitamin C 🍊 properties and antioxidant effect

Oct 3, 2021

What is Vitamin C

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin found naturally in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are not able to endogenously synthesize vitamin C, so it is a key dietary ingredient. Vitamin C dissolves in water and is transported to the tissues of the body but is not stored, so it must be taken daily through food or supplements.

Properties and Functions of Vitamin C in our body:

βιταμινη c τροφες Ποσο καιρο μπορω να παιρνω βιταμινη c βιταμινη c ιδιοτητες Ποτε να παιρνω βιταμινη c βιταμινη c πληροφοριες Η καλυτερη βιταμινη c βιταμίνη c παρενέργειες Ποση βιταμινη c χρειαζομαστε την ημερα vitamin c foods How long can I take vitamin c vitamin c properties When to take vitamin c vitamin c information The best vitamin c vitamin c side effects How much vitamin c do we need per day
Collagen

Collagen Biosynthesis

Vitamin C helps the body produce collagen, a protein that binds cells together and is the building block of connective tissue throughout the body. Collagen is critical for the formation and health of the skin, cartilage, ligaments, corneas and other tissues and structures of the body. Vitamin C is also believed to promote faster healing of wounds and injuries due to its role in collagen production.

βιταμινη c τροφες Ποσο καιρο μπορω να παιρνω βιταμινη c βιταμινη c ιδιοτητες Ποτε να παιρνω βιταμινη c βιταμινη c πληροφοριες Η καλυτερη βιταμινη c βιταμίνη c παρενέργειες Ποση βιταμινη c χρειαζομαστε την ημερα vitamin c foods How long can I take vitamin c vitamin c properties When to take vitamin c vitamin c information The best vitamin c vitamin c side effects How much vitamin c do we need per day
Neurological System

Neurotransmission and synthesis of Hormones

Vitamin C is critical for the conversion of certain substances into neurotransmitters, brain chemicals that facilitate the transmission of nerve impulses through a synapse (the space between neurons or nerve cells). Neurotransmitters such as serotonin, dopamine and norepinephrine are responsible for the proper functioning of the central nervous system and a deficiency of neurotransmitters can lead to psychiatric illness. Vitamin C also helps the body produce adrenal hormones.

βιταμινη C ημερησια δοση βιταμινη c ιδιοτητες δερμα οφελη για την υγεία κολλαγονο βιταμινη c αντιοξειδωτικο που κανει καλο η βιταμινη c vitamin C daily dose Vitamin C skin properties health benefits collagen vitamin c antioxidant what good does vitamin c do
Immune system

Strengthening the immune system

Vitamin C acts beneficially and multifactorially on the cellular functions of the immune system. Vitamin C as a cofactor for many biosynthetic and gene regulatory enzymes plays a key role in its immunomodulatory effects. Vitamin C increases the production of white blood cells, stimulates the migration of neutrophils to the site of infection, enhances phagocytosis and the production of oxidants to kill germs. At the same time, it protects our tissues from excessive damage by enhancing apoptosis and clearing neutrophils from macrophages, reducing necrosis.

βιταμινη C ημερησια δοση βιταμινη c ιδιοτητες δερμα οφελη για την υγεία κολλαγονο βιταμινη c αντιοξειδωτικο που κανει καλο η βιταμινη c vitamin C daily dose Vitamin C skin properties health benefits collagen vitamin c antioxidant what good does vitamin c do
Antioxidant

Antioxidant action

When our body is exposed to environmental pollution, cigarette smoke, ultraviolet radiation or is in the process of fighting bacteria and viruses, free radicals are produced in our body. They are also produced under normal conditions, as natural by-products of cellular processes. Free radicals are produced to a small extent even in physical exercise, in order to induce the beneficial properties of exercise such as the sensitization of muscle fibers to insulin. Free radicals are unstable molecules that lack electrons and "steal" them from other cells in the body causing damage (DNA, cell membranes and other parts of the cells). Vitamin C, acts as an electron donor, inactivates free radicals "sacrificing" its electrons and thus protects the cells of our body from damage and "oxidative stress"

βιταμινη C ημερησια δοση βιταμινη c ιδιοτητες δερμα οφελη για την υγεία κολλαγονο βιταμινη c αντιοξειδωτικο που κανει καλο η βιταμινη c vitamin C daily dose Vitamin C skin properties health benefits collagen vitamin c antioxidant what good does vitamin c do
Allergy and asthma

Allergy and asthma relief

Vitamin C is present in the respiratory surfaces of the lungs, and insufficient levels of vitamin C have been associated with bronchial stenosis and decreased lung function. Some studies have linked vitamin C supplementation to relieving asthma symptoms, but the results were unclear and further studies are needed.

βιταμινη C ημερησια δοση βιταμινη c ιδιοτητες δερμα οφελη για την υγεία κολλαγονο βιταμινη c αντιοξειδωτικο που κανει καλο η βιταμινη c vitamin C daily dose Vitamin C skin properties health benefits collagen vitamin c antioxidant what good does vitamin c do
Cataract prevention

Cataract prevention

Long-term studies on vitamin C supplementation and cataract development have shown that vitamin C supplementation significantly reduces the risk of cataracts, especially among women. A study published in 2002 found that adequate vitamin C intake in women under 60 reduced the risk of cataracts by 57%.

How much vitamin C do we need per day?

According to the National Institutes of Health, the recommended daily allowance of vitamin C depends on age and gender.

βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια ποση βιταμινη c την ημερα Vitamin C daily intake intake men women children how much vitamin c per day
AgeMale ♂ Female ♀
0-6 months40 mg40 mg
7-12 months50 mg50 mg
1-3 years 15 mg15 mg
4-8 years 25 mg25 mg
9-13 years 45 mg45 mg
14-18 years 75 mg65 mg
19 years and above90 mg75 mg
Smokers+35 mg+35 mg
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Foods rich in vitamin C

Plant Origin

βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια βιταμινη c τροφες πλουσιες πηγες μπροκολο θερμίδες βιταμινη c 100 ποση βιταμινη c εχει το μπρόκολο Vitamin C daily intake intake men women children vitamin c foods rich sources broccoli calories vitamin c 100 How much vitamin c does broccoli have?

1 cup boiled broccoli (150 g)
97 mg | 54 calories

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βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια βιταμινη c λιστα με τροφες πλουσιες πηγες βιταμινης C κοκκινη πιπερια βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει η κοκκινη πιπερια Vitamin C daily intake men women children vitamin c list of foods rich sources of vitamin C. red pepper vitamin c 100 grams of calories How much vitamin c does red pepper have?

100 g red sweet pepper raw, 1/2 cup
95 mg | 24 calories

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βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια βιταμινη c λιστα με τροφες πλουσιες πηγες βιταμινης C πρασινη πιπερια βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει η πράσινη πιπερια Vitamin C daily intake men women children vitamin c list of foods rich sources of vitamin C. green pepper vitamin c 100 grams of calories How much vitamin c does green pepper have?

100 g raw green pepper, 1/2 cup
80 mg | 21 calories

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βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια βιταμινη c λιστα με τροφες πλουσιες πηγες βιταμινης C πορτοκαλι θερμίδες βιταμινη c 100 γραμμαρια ποση βιταμινη c εχει το πορτοκαλι Vitamin C daily intake men women children vitamin c list of foods rich sources of vitamin C. orange calories vitamin c 100 grams How much vitamin c does an orange have?

1 medium orange (150 g)
80 mg | 70 calories

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βιταμινη C ημερήσια δόση πρόσληψη αντρες γυναικες παιδια βιταμινη c λιστα με τροφες πλουσιες πηγες βιταμινης C ακτινιδιο βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει το ακτινιδιο Vitamin C daily intake men women children vitamin c list of foods rich sources of vitamin C. kiwi vitamin c 100 grams of calories How much vitamin c does kiwi have?

1 medium kiwi (70g)
65 mg 45 calories

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φραουλα βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχουν οι φραουλες λιστα με τροφες πηγες βιταμινης C strawberry vitamin c 100 grams of calories How much vitamin c do strawberries have? list of food sources of vitamin C

15 medium strawberries (100 g)
59 mg | 33 calories

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κουνουπιδι βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει το κουνουπιδι cauliflower vitamin c 100 grams of calories How much vitamin c does cauliflower have?

1 cup boiled cauliflower (125 g)
55 mg | 28 calories

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γκρέιπφρουτ βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει το γκρέιπφρουτ grapefruit vitamin c 100 grams of calories How much vitamin c does grapefruit have?

1/2 grapefruit (123 gr)
38 mg | 50 calories

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tomatoes vitamin c 100 grams of calories How much vitamin c does a tomato tomato have?

1 medium tomato (181 gr)
23 mg | 33 calories

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αρακας βιταμινη c 100 γραμμαρια θερμιδες ποση βιταμινη c εχει ο αρακας peas vitamin c 100 grams of calories How much vitamin c do peas have?

1 cup boiled peas (150 g)
16 mg | 125 calories

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Vitamin C in disease prevention

βιταμινη c οφελη ιδιοτητες που κανει καλο η βιταμινη c υγεια βιταμινη c ασθενειες προληψη κρυολογημα vitamin c benefits properties which is good vitamin c health vitamin c diseases prevention colds

Vitamin C is essential for the growth and maintenance of connective tissue. It plays an important role in bone formation, wound healing and maintaining healthy gums. Vitamin C plays an important role in a number of metabolic functions, including

  • activation of vitamin B and folic acid
  • the conversion of cholesterol to bile acids and
  • of the conversion of the amino acid tryptophan to the neurotransmitter serotonin

It is an antioxidant that protects the body from free radical damage. It is used as a therapeutic agent in many diseases and disorders.

βιταμινη c οφελη ιδιοτητες ανοσοποιητικο δερμα κολλαγονο που κανει καλο η βιταμινη c υγεια βιταμινη c ασθενειες προληψη κρυολογημα Vitamin C Benefits Properties Immune Skin Collagen which is good vitamin c health vitamin c diseases prevention colds

Vitamin C

  • protects the immune system
  • reduces the severity of allergic reactions
  • and helps fight infections.

However, the importance and beneficial effect of vitamin C in human diseases such as cancer, atherosclerosis, diabetes, neurodegenerative diseases, and metal toxicity remain ambiguous.

 

βιταμινη c οφελη ιδιοτητες ανοσοποιητικο δερμα κολλαγονο που κανει καλο η βιταμινη c υγεια βιταμινη c ασθενειες προληψη κρυολογημα Vitamin C Benefits Properties Immune Skin Collagen which is good vitamin c health vitamin c diseases prevention colds

Our body needs vitamin C for its normal functions. Vitamin C helps in the synthesis and metabolism of tyrosine, folic acid and tryptophan, hydroxylation of glycine, proline, lysine carnitine, and catecholamine.

Vitamin C facilitates the conversion of cholesterol to bile acids and therefore lowers blood cholesterol levels. It also increases the absorption of iron in the intestine.

As an antioxidant, it protects the body from various harmful effects of free radicals, pollutants, and toxins.

βιταμινη c οφελη ιδιοτητες ανοσοποιητικο δερμα κολλαγονο που κανει καλο η βιταμινη c υγεια βιταμινη c ασθενειες προληψη κρυολογημα Vitamin C Benefits Properties Immune Skin Collagen which is good vitamin c health vitamin c diseases prevention colds

The therapeutic effect of vitamin C was investigated by Linus Pauling, who was the first to introduce the concept of high doses of vitamin C for the treatment of various diseases (eg colds). Since then, large doses of vitamin C have been widely used in the treatment and prevention of a large number of disorders such as:

  • diabetes
  • atherosclerosis
  • the common cold
  • cataract
  • glaucoma
  • macular degeneration
  • the stroke
  • heart disease, cancer, and so on.

This approach, however, has been the subject of much debate in the scientific community since its publication.

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Symptoms of vitamin C deficiency

Vitamin C deficiency leads to scurvy. The time needed for scurvy to develop varies depending on the vitamin C stores in the body, but the signs may appear within 1 month of little or no vitamin C intake (less than 10 mg / day).

Early symptoms may include fatigue (possibly the result of reduced carnitine biosynthesis), malaise, and inflammation of the gums. As vitamin C deficiency progresses, collagen synthesis weakens and connective tissues weaken, causing pimples, bruises, purpura, joint pain, poor wound healing, hyperkeratosis, and helical hair.

Additional signs of scurvy include depression as well as swollen, bleeding gums and loosening or loss of teeth due to fragility of tissues and capillaries. Iron deficiency anemia can also occur due to increased bleeding and decreased absorption of non-heme iron due to low vitamin C intake. In children, there may be bone disease. Left untreated, scurvy is deadly.

Who is at risk for vitamin C deficiency

Vitamin C deficiency is not common enough in developed countries as most people get enough vitamin C through their diet. However there are some groups of people who are more likely to not get enough vitamin C. These are

  • Smokers and passive smokers
  • Babies fed exclusively with evaporated milk or boiled milk
  • People with a restricted diet (picky eaters)
  • People with difficulty absorbing vitamins and people with chronic diseases
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Symptoms of Vitamin C Excessive Intake

Symptoms of Vitamin C Excessive Intake

Vitamin C has low toxicity and does not cause serious adverse effects at high intakes. The most common complaints are diarrhea, nausea, abdominal cramps, and other gastrointestinal disorders due to the osmotic effect of unabsorbed vitamin C in the gastrointestinal tract.

A high intake of vitamin C also has the potential to increase the excretion of oxalic and uric acid in the urine, which could contribute to the formation of kidney stones, especially in people with kidney disorders. However, studies evaluating the effects on urinary oxalate excretion from vitamin C intake ranging from 30 mg to 10 g / day have had conflicting results, so it is unclear whether vitamin C really plays a role in kidney stone growth.

Due to the enhanced absorption of iron by vitamin C, a theoretical concern is that a high intake of vitamin C may cause excessive iron absorption. In healthy people, this does not seem to be a concern. However, in people with hereditary hemochromatosis, chronic consumption of high doses of vitamin C could worsen iron overload and lead to tissue damage.

The FNB has established a UL (maximum tolerable limit) for vitamin C that applies to both food intake and supplements. Long-term intake of vitamin C above the UL may increase the risk of adverse health effects. ULs do not apply to people taking vitamin C for medical treatment, but these people should be under the supervision of a doctor.

Maximum allowable daily intake of vitamin C

βιταμινης c συμπτωματα υψηλης δοσης παρενεργειες ανωτατο οριο ημερησιας προσληψης δοσης βιταμινης C vitamin c symptoms high dose side effects maximum daily intake of vitamin C dose
AgeUL
1-3 years400 mg
4-8 years650 mg
9-13 years 1200 mg
14-18 years 1800 mg
19 +2000 mg
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Sources & References