Vitamin C not only assists us in the fight against colds. Sprawia też, że młodziej wyglądamy, mamy piękniejszą skórę, mocniejsze kości i więcej energii. How much we need it, how often and in what form should it take - the backdropDr. Grazyna Spider interpreters.
Is the amount of ingested vitamin C has a direct impact on our appearance ?
Vitamin C works on benefit our Beauty, because neutralizes action free radicals. Is very active antioxidant, acting in the blood plasma.
He interacts with other compounds, capturing free radicals, which means slower destruction of cells and a younger body. At the same time reduces oxidized vitamin E, as if activating it again. This improves the stability of cell membranes throughout the body, Also in the skin. Vitamin C also helps the synthesis of collagen and basic proteins. Thanks connective tissue, which is built skin, bone and cartilage, becomes stronger i resistant. Well-known is the importance of this vitamin for the immune system. It is also worth mentioning, that it accelerates the healing of wounds, increases iron absorption and facilitates the transport of fatty acids into the mitochondria. All this is important for a pretty and youthful appearance. Additionally, beneficial effect of vitamin C on the nervous system makes, that often appears in the face smiling.
How can you know, that we lack vitamin C ?
There are a lot of symptoms, which can be for us as signal: fatigue, gray skin, severity of symptoms of allergic, decreased immunity - for example, when a long time, we can not cure the common cold.
How much we need it ?
I once talked about so many milligrams, how many kilos you weigh. 60-75mg of natural vitamin C actually enough, when we are healthy, we feel good and we balanced lifestyle. However, it is now believed, that usually need about 200mg. It consists of several factors: fewer and fewer vitamins in natural food products, increasingly contaminated environment, general stress. But when we have serious health problems, in hospitals or private clinics, by physicians A significantly higher doses, sometimes even 20 g of vitamin C per day.
It is worth remembering, that when we are stressed the long-term, our need for vitamin C significantly increases. Similarly,, when we smoke cigarettes, because the substances contained in cigarette eliminate this vitamin from the body. Not without significance is also environment, in which we live. The larger we are around each electromagnetic smog, The more we sit at the computer, the more vitamin C we need, and the more we have to pay attention to its replenishment.
Similarly in diseases, infekcjach, taking drugs, alcohol consumption, considerable physical effort - especially when it's chilly. Vitamin C we need more in the autumn, the temperature drops.
Sometimes enough 60 mg of vitamin acerola, to provide the body with an appropriate dose - in the case of ascorbic acid must be far more.
In what form should take this vitamin ?
Human, other primates and guinea pigs, In contrast to other organisms, They do not produce Vitamin C. Therefore, we must ourselves be provided in adequate amounts in the diet. It should consume vitamin C in its natural form. This is called vitamin left-handed, associated with biologically active substances, contained in plants and concentrated plant extracts.
On the vitamin C in the form of tablets or effervescent popular discs I advise you to be careful. This is pure ascorbic acid, which can irritate the membranes, increase the number of stones formed in the gall bladder, in the kidneys and bladder, interfere with insulin production in people with diabetes. This often results in irritation of the stomach or duodenum. In large doses can - as is clear from current research - slow down the transmission of electromagnetic impulses in the muscles. It is in fact a chemical compound clockwise, which leavens the body. It is a foreign substance to the body, hardly recognizable by our DNA, and so it is difficult to digest. From the standpoint of chemical vitamin C, natural and artificial is the same compound, but biochemically these substances act differently.
For what it is worth noting products ?
Of course, fruits, such as rosehip, Currants, wild, aronia, grapefruit, lemon, strawberries, and vegetables: cabbage and cauliflower, onion, garlic, by, chive, tomatoes or peppers. Most vitamin C is fresh and natural foods. On its content it affects not only the processing of crops, but also the length of their storage, transport conditions and the chemicals used in the production and maintenance.
It should consume vitamin C in its natural form, the so-called. Vitamin left-handed, which is contained in plants and concentrated plant extracts.
Does it mean, that every day to eat enough to properly, if, however, you should take supplements of vitamin C ?
With our current lifestyle and state of the environment fruits and vegetables often are not enough. However, instead of ascorbic acid tablets I propose to natural juices and fruit extracts. They may be poor preparations, containing 60-150mg of this vitamin, often adopted. For example, products with acerola. This variety of cherry, which has very high vitamin C content in combination with bioflavonoids. Sometimes enough vitamin 60mg of acerola, to provide the body with an appropriate dose - in the case of ascorbic acid must be far more. If you decide to synthetic ascorbic acid, They should always be accompanied by bioflavonoids, or beams of biologically active, whereby vitamin becomes friendly organism.
How often you take these preparations ?
Like all antioxidants, Vitamin C is best delivered to the body 2-3 times a day in small doses, rather than once per day in high-. Antioxidants protect cell membranes, However, the body can not use them too much at once. Their excess is thus eliminated, and after about 6 hours again on the cell membrane stress occurs. It is important to regularly providing vitamin C in the body - only get improve immunity and regulate metabolic processes.
Shortages can not be filled single high dose were, although we after him feel a little better.
Dr. Grazyna SPIDER
BIOLOGIST, DIET COACH, EXPERT IN THE MEDIA, LECTURER
Interview LNE – Interviewed by Olga Filanowska