Vitamin C is a substance necessary for the full functioning of the body. It is involved in the most important processes occurring in our body, therefore it is necessary for everyone, from young to old. Most of us, when we hear the phrase “Vitamin C,” imagine a bright, juicy and sour lemon, but in fact, this citrus is far from being a record holder for ascorbic acid content. It is very important to include fruits and vegetables containing vitamin C in your diet, but if there is a deficiency in your body, you still need to take this substance contained in vitamin or multivitamin complexes. In order not to harm the body with an excess or deficiency of ascorbic acid, you need to know what daily norm vitamin C intake.
Health Benefits of Vitamin C
Before we find out the norm of vitamin C per day for women and men, we will find out why it is needed in general, and whether it can be replaced.
Vitamin C takes part in many life processes human body, it prevents cell aging, increases skin elasticity and helps strengthen bones.
Vitamin C is a strong antioxidant; it fights oxidation processes in the human body. A lack of collagen, which includes this vitamin, can lead to unpleasant problems associated not only with health, but also with beauty and appearance. With a lack of ascorbic acid in the body, wrinkles appear, bones and teeth become fragile, and they become quite easy to break. Previously, when there was a lack of vitamin C in the human body, there was a high probability dangerous disease- scurvy. Sailors who embarked on long voyages were especially susceptible to it. Only in the 20th century, when it was proven that the disease was caused precisely by a severe lack of vitamin C in the diet, the number of people affected by it began to decrease. Therefore, now, in remote or sparse vegetation areas, products containing ascorbic acid are practically the basis of the diet.
When there is a lack of vitamin C in the body, the immune system weakens, which leads to frequent illnesses. The most important hormones serotonin and norepinephrine, necessary to combat various types of inflammation, are produced with the participation of vitamin C.
Iron, necessary to maintain hemoglobin levels, is well absorbed with the assistance of ascorbic acid. Therefore, vitamin C deficiency can lead to weakness, painful sensations, insomnia.
Vitamin C requirement per person per day
The daily intake of vitamin C depends on many factors: gender, age, pregnancy, and the state of the body. For example, people who regularly smoke require more ascorbic acid than non-smokers.
In this article we will look at the daily intake of vitamin C for all ages, because, as we have already said, the daily intake of ascorbic acid for different groups people are different. On average, a person needs about 80 mg of vitamin C per day. For therapeutic purposes, the use of this vitamin increases several times.
Daily intake of vitamin C for women
Women who lack ascorbic acid in their bodies quickly get tired, experience weakness and lethargy. Severe hair fragility, bleeding gums, inflammation and skin rashes - these symptoms of hypovitaminosis are especially characteristic of the weaker sex. The daily requirement of vitamin C for women is approximately 80 milligrams. This is enough to maintain the health and beauty of a woman. Ladies taking contraceptives should increase the dose of ascorbic acid consumed per day. During pregnancy, the daily requirement of vitamin C for a woman is 85 mg. And during lactation the norm can exceed 100 mg.
The norm for the stronger sex
The daily requirement of vitamin C for a man is 70-100 mg. Lack of ascorbic acid in male body can lead to a decrease in sperm density, especially for smoking members of the stronger sex. By regularly receiving the daily dose of this vitamin, the ability to conceive is restored if problems in the area were caused by hypovitaminosis. The daily requirement of vitamin C for men during illness (colds) is 200 mg. If the man smokes, then 400 mg.
Ascorbic acid for the prevention of colds, or for already infected people, is useful for both women and men. This will relieve symptoms and speed up recovery.
Daily value of vitamin C in foods
It is generally accepted that the norm of vitamin C is found in citrus fruits: lemon, orange and grapefruit. But this is far from true. The real record holder for vitamin C content is rosehip. 100 grams of the fruit of this plant contain 600 mg of ascorbic acid! Therefore, problems with skin and hair, gastrointestinal diseases, etc.
100 grams of bell pepper contains 300 mg of vitamin C. Vegetables and fruits (berries) contain even more than the average daily requirement of vitamin C: black currants, sea buckthorn, white cabbage, honeysuckle, horseradish, dill. This norm is suitable for people who are sick or want to support their immunity during colds. The approximate daily intake of vitamin C for humans in foods is found in viburnum, kiwi, rowan, orange, cauliflower, garlic, lemon, orange, wild garlic, spinach, strawberries, sorrel, tangerine, and grapefruit. Potato, green pea, onions, lingonberries and tomatoes contain less than the daily requirement of vitamin C per 100 grams, but are also very useful. It must be remembered that when frying or boiling foods, most of Vitamin C is destroyed. Therefore, if you want to enjoy, for example, potatoes with health benefits, then you should bake them directly in the skin.
The meat practically does not contain ascorbic acid. The exception is offal, but even in them the vitamin C content is very small. If there is a severe deficiency of ascorbic acid in your diet, it is better to add pharmaceutical vitamin complex. This way you won’t need to count down to the milligram how much ascorbic acid you consumed per day and how much more you need.
When forming your diet, you need to ensure that there is no hypovitaminosis or an overdose of vitamin C.
Overdose
We talked about what hypovitaminosis of ascorbic acid leads to in the human body. But no less dangerous is exceeding the daily requirement of vitamin C. 200,000 mg is a very strong excess. It is also necessary to ensure that the body does not regularly enter an excess dosage. Of course, it is almost impossible to consume 200 grams of vitamin C per day with food. But the maximum norm of 600 mg (remember, this is the norm for male smokers who are sick, for example, with a cold) should not be exceeded. You need to adhere to the norm described above of 70-100 mg for adults.
The consequences of hypervitaminosis are quite unpleasant. This allergic reactions, stones in bladder, feeling tired, and even more serious problems.
Additionally, taking your daily dose of vitamin C at one time is not recommended. It is better that the daily dose is taken 3 times. This way the vitamin will be better absorbed and bring maximum benefits.
One of the very first vitamins that scientists managed to discover is vitamin A. Retinol, dehydroretinol, antixerophthalmic or anti-infective vitamin are other names for this substance. It is a fat-soluble vitamin, so it does not dissolve in water. Do not forget that retinol is toxic in large quantities; its excess can lead to negative consequences for human health. From our article you will learn what vitamin A is, what properties it has and how much retinol you need to consume per day to satisfy the body’s daily needs.
Let's study in more detail the question of what vitamin A is and what features it has. For its absorption, fats, proteins and minerals are necessary, since it does not dissolve in water. But during heat treatment or during long exposure to air, 20 to 40% of the retinol in products is destroyed.
Retinol has a unique property - it can accumulate in the liver “for a rainy day.” Therefore, it does not require daily replenishment; it is recommended in the summer to consume as many products with vitamin A as possible, since they are most abundant during this season.
In total, there are 2 forms of this substance: retinol in finished form (found in products of animal origin) and provitamin A (carotene). Once in the human body, it is converted into the vitamin itself as a result of oxidative cleavage. The second form of the anti-infective vitamin is found in most cases in plant foods.
Benefits of Vitamin A
Retinol does important function in many biological processes of the human body. Let's take a closer look at the beneficial properties of vitamin A;
- Promotes normalization metabolic processes, regulates protein synthesis;
- Necessary for the formation of bones, hair, gums, teeth;
- Ensures optimal performance visual analyzer, taking an active part in the synthesis of visual pigment in the retina;
- Retinol is responsible for the beautiful, even color of the nail plate, so it is an essential component of the nail diet;
- Positively affects the body's immune system, helping to cope with various infections;
- Slows down the aging process;
- Used to treat skin diseases (acne, psoriasis), helps with burns and wounds;
- Helps prevent and cause cancer diseases;
- Vitamin A is an excellent antioxidant;
- Serves as a good prevention of heart disease. Reduces the accumulation of cholesterol on the walls of blood vessels;
- People suffering from a disease such as AIDS can live longer by regularly using retinol;
- Regulates blood sugar ratio.
In addition, the effect of taking retinol has a positive effect on youth, elasticity and beauty of the skin. It restores tissue in all its layers, so it is actively used in modern medicine and cosmetology. As you can see, vitamin A is used to maintain the internal and external health of our body.
Retinol for athletes
Vitamin A is of great benefit to athletes and people whose lives are connected with large physical activity. It helps normalize protein synthesis, which is especially important for increasing muscle mass. It is also necessary for the accumulation of glycogen, the main energy store in the human body.
With sports diets, a lack of retinol may occur. Therefore, you need to include liver, dairy products and vegetables in your diet. During active sports training, it is necessary to increase the daily dose of retinol in order to prevent its insufficient intake in the body in the future.
Vitamin A deficiency
A lack of retinol is dangerous because various skin diseases, peeling, early skin aging. The body becomes susceptible to various infectious diseases. Insomnia and poor appetite appear, hair falls out severely, and the genitourinary system suffers.
The most common sign of a lack of retinol in the body is the appearance of “night blindness”. Vision is impaired in the dark, the mucous membrane dries out, and conjunctivitis of the eyes may begin.
Vitamin A deficiency during pregnancy is dangerous birth defects fetal development and spontaneous miscarriages.
Symptoms of vitamin A deficiency manifest themselves in dry skin (especially in the elbows and knees), the appearance of acne, pustules, dandruff, and deterioration in the condition of hair and nails. Other signs of retinol deficiency are common infectious diseases, malfunctions immune system, weakened vision and erection in men.
Excess vitamin A: symptoms and consequences
With an unbalanced diet, many people try to fill the necessary need for retinol with the help of modern drugs. They don’t think at all that this can lead to excessive intake of the vitamin into the body and further intoxication.
An overdose of retinol is dangerous because the vitamin accumulates in the human body in large quantities, causing disruption of the functioning of many organs and leading to cirrhosis of the liver.
The main signs of an overdose of vitamin A: an increase in the size of the liver and spleen, drowsiness, diarrhea, intestinal upset, nervous condition, depression, disorder menstrual cycle in women, joint pain, high blood pressure, nausea, bleeding gums.
Daily intake of vitamin A
To determine the optimal daily intake of retinol for adults and children, it is necessary to take into account a number of individual characteristics person: gender, age, presence of sports training, diseases, etc.
The daily intake of vitamin A for men is approximately 710-1010 mcg per day, the daily intake of retinol for women is 600-810 mcg.
Children under 3 years of age should consume no more than 400 mcg of retinol daily; from 3 to 10 years of age, the norm is 450-700 mcg. In adolescents, the daily requirement for vitamin A is 700-1000 mcg.
The daily requirement of vitamin A for lactating and pregnant women, as well as for athletes, is slightly higher - approximately 1000-1400 mcg. However, increasing the daily dosage of retinol is possible only after consultation with your doctor.
Compatibility of retinol with other substances
Zinc can also be considered a beneficial “partner” of vitamin A. It is needed to convert beta-carotene into retinol.
Vitamin A should not be taken together with alcohol and alcohol-containing drugs (leads to liver damage), retinoids, hyperlipidemic drugs, as well as mineral laxatives.
Water-soluble vitamin C can be distributed in the body through normal fluids. It must be included in daily diet, because it is not capable of being produced independently in our body, and its daily norm must be replenished. Vitamin C is vital for humans.
Products containing vitamin C
A significant content of ascorbic acid is found in products plant origin. These are vegetables, citrus fruits, Brussels sprouts, cauliflower and cabbage, broccoli. Also, if you eat strawberries, black currants, persimmons, peaches, sea buckthorn, ascorbic acid, you will be provided with the daily requirement. Vitamin C, among other things, is also found in tomatoes, bell pepper, rowan. Ascorbic acid is also found in some herbs. For example, in peppermint, fennel, parsley, red pepper, nettle, plantain, raspberry leaves. Therefore, the norm of vitamin intake should consist of products of plant origin and be replenished daily.
How much vitamin C does a person need?
A person’s daily need for ascorbic acid is formed from a number of indicators. Gender, age, nature of work, climate, bad habits, pregnancy - the daily intake of vitamin C depends on all these factors. Stress, illness, and toxic effects on the body increase a person’s need for ascorbic acid. In the Far North and in hot climates, the need for vitamin C increases by 30-50%. In older people, ascorbic acid is absorbed worse than in young people, so in old age its daily intake increases. Vitamin C is reduced in the body when using oral contraceptives. Therefore, women taking such contraceptives need to increase the amount of foods rich in ascorbic acid in their diet.
The daily intake of vitamin C should be divided into several meals, since ascorbic acid is quickly consumed by the body. Therefore, it will be much more beneficial to maintain a relatively high concentration of the vitamin at all times. The daily requirement of vitamin C, from a classical point of view, for men is 90 mg, for women - 75. You can navigate by the daily loss of ascorbic acid. On average it ranges from 300 to 1500 mg. The required daily requirement is determined from the level of its consumption. It is advisable to consume vitamin C no more than 2000 mg per day. This is the norm for an adult healthy person. The effect of vitamin C on the body lasts, as a rule, from 8 to 12 hours after it enters the organic sphere. After this time, the beneficial properties of ascorbic acid begin to weaken and disappear completely. And excess vitamin is removed from the body with ammonia.
Biological function of vitamin C
Vitamin C not only affects the state of human immunity, but also suppresses the activity of microbes and prevents the development of viral diseases. Ascorbic acid prolongs youth, maintains attractiveness appearance, physical and mental health. Vitamin C allows the production of norepinephrine, which provides a person with a creative approach to business and the ability to make innovative decisions.
Benefits of Vitamin C
- Ascorbic acid restores the health of teeth, gums and bone tissue.
- Vitamin C promotes more fast healing wounds, bone fractures, skin scarring improves.
- Ascorbic acid increases the level of iron absorption by the body.
- Vitamin C has a beneficial effect on strengthening blood vessels.
- Ascorbic acid reduces the risk of diseases such as acute respiratory infections, acute respiratory viral infections, also speeds up their treatment, and improves immunity.
In addition, vitamin C promotes cell growth and healthy formation, improves correct assimilation calcium. Ascorbic acid helps to minimize the potential formation of hematomas and blood clots. Vitamin C is also required for the synthesis of collagen, which takes part in the formation of ligaments, tendon branches, and blood vessels of the brain.
What are the signs that indicate you have hypovitaminosis?
Vitamin deficiency can be exogenous when the required amount of ascorbic acid does not enter the body. Or endogenous, meaning a violation of the absorption and digestibility of vitamin C by the human body. If ascorbic acid does not enter the body for a long time, a person may find the following signs of hypovitaminosis:
- Lethargy.
- Slow wound healing.
- Tooth loss.
- Hair loss.
- Bleeding gums.
- Dry skin.
- Joint pain.
- Irritability, depression, general illness.
How to Preserve Vitamin C in Foods
The content of vitamin C in raw foods and in already prepared food are two completely different values. Due to improper cooking, up to 95% of ascorbic acid is lost. At long-term storage fresh fruits and vegetables, their vitamin C content is reduced by 70%. Ascorbic acid is destroyed especially quickly by the action of oxygen, high temperature and in the sun. From this fact it follows that it is preferable to store fresh vegetables, fruits and herbs in a cool place in hermetically sealed bags.
Significant losses of vitamin C occur during cooking, especially in the presence of oxygen and in alkaline environment. That is, when cooking, it is better to keep the pan tightly closed in order to minimize contact with air, and it would be good to acidify soups, vegetable stews and other dishes with vinegar in advance, taking into account the compatibility of the products. Also, ascorbic acid is oxidized in the presence of iron and copper ions. This means that it is better not to cook food in pans made from these materials.
Vitamin C is an essential element that takes part in many processes in the body. If it is deficient, serious problems may arise in your work. internal organs And various systems. It is important to know the daily intake of vitamin C, since an excess of this substance is unfavorable for health. There are many foods that can be included in your diet to nourish your body.
ABOUT beneficial properties Ascorbic acid can be discussed endlessly, but such functions can still be identified. Firstly, this substance helps strengthen the immune system and collagen synthesis. Secondly, vitamin C has antioxidant properties and is also important for the production of hormones. Thirdly, this substance strengthens cardiovascular system and preserves the cells of the nervous system.
Daily intake of vitamin C
Scientists have conducted a considerable number of experiments that have made many useful discoveries. For example, it was possible to establish that what older person, the more ascorbic acid he needs. To determine the required amount of vitamin C, it is important to take into account age, gender, lifestyle, bad habits and other characteristics.
Daily intake of vitamins C depending on some indicators:
- For men. Recommended daily dose is 60-100 mg. With insufficient amounts of ascorbic acid, sperm density decreases in men.
- For women. The daily requirement of vitamin C in this case is 60-80 mg. If this is lacking useful substance you feel weak, problems with hair, nails and skin arise. It is worth noting that if a woman takes oral contraceptives, then the specified amount should be increased.
- For children. Depending on age and gender, the norm of vitamin C per day for children is 30-70 mg. Ascorbic acid is needed for the child’s body for the restoration and growth of bones, as well as for blood vessels and immunity.
- For a cold. As a preventive measure, as well as for the treatment of colds and viral diseases, it is worth increasing the indicated dose to 200 mg. If a person suffers from bad habits, then the amount should be increased to 500 mg. Thanks to the increased intake of ascorbic acid, the body fights viruses faster and more effectively, which means recovery occurs faster.
- During pregnancy. A pregnant woman should consume more ascorbic acid than usual, since this substance is necessary for the proper formation of the fetus, and for the immunity of the expectant mother herself. The minimum amount for pregnant women is 85 mg.
- When playing sports. If a person is actively involved in sports, then he needs to get more vitamin C from 100 to 500 mg. Ascorbic acid is important for ligaments, tendons, bones and muscles. In addition, this substance is necessary for the complete absorption of protein.
If the norm of vitamin C cannot be achieved by consuming the necessary foods, then a person is recommended to take special multivitamin preparations. In extreme cold and heat, the body should receive more ascorbic acid than usual, by about 20-30%. If a person is sick, experiences frequent stress or suffers from bad habits, then 35 mg should be added to the daily norm. It is important to say that the required amount of acid should be divided into several doses, which means they will be absorbed evenly.
