Daily value of vitamin C. Daily intake of vitamin C, doses per day Daily requirement of ascorbic acid

Vitamins are of great importance in human life. These substances are involved in all metabolic processes, the synthesis of hormones, and protect our body from failures and disorders. They are vital and help maintain the functionality of our body. One of the most important substances belonging to this group is vitamin C.

Its second name is ascorbic acid. Let's figure out what vitamin C is responsible for, what happens with its deficiency and excess, and which foods contain the most of it.

Ascorbic acid is a water-soluble vitamin. It is difficult to answer the question of what exactly vitamin C is needed for, since it is involved in more than a hundred processes.

It is a powerful antioxidant that plays a critical role in metabolism, regulation of oxidative and reduction processes, hormone production and many other processes, as well as eliminating free radicals that contribute to aging. It is used to prevent cancer, normalize the functioning of the nervous, cardiovascular, and endocrine systems, to stop and prevent the development of bleeding.

Ascorbic acid strengthens the immune system, makes B-group vitamins, as well as A and E, more stable. This substance helps remove waste and toxins from the body, heavy metals. It also partially protects us from the harmful effects of stress, overwork, and bad habits, such as smoking.

"Ascorbic acid" is not toxic. It quickly gets into the cells and starts working. Moreover, vitamin C brings both benefits and harm, depending on the needs of the body and the amount of “ascorbic acid” that comes from food or various medications. Heat treatment destroys this substance, so it is better to eat foods containing it raw, if possible.

For your information. Ascorbic acid is excreted in the urine. A small part of this substance is stored in the kidneys, from where it enters the blood again.

Food sources

Vitamin C is most beneficial for the body when it is obtained through food. Changes in diet can relieve you of this deficiency without the need to take any medications. The following products are richest in it:

• rose hips (1000 mg per 100 g);
• cauliflower (70 mg per 100 g), as well as all other varieties of cabbage (50-100 mg per 100 g);
• kiwi (180 mg per 100 g);
• bell pepper (250 mg per 100 g);
• sea ​​buckthorn and black currant (200 mg per 100 g);
• wild garlic and fresh herbs (100 mg per 100 g);
• strawberries and strawberries (60-65 mg per 100 g);
• orange and other citrus fruits, as well as tomatoes (40-70 mg per 100 g);
• garlic and horseradish (55 mg per 100 g);
• potatoes, onions, cucumbers (25-40 mg per 100 g).

As you can see, plant foods are the main sources of ascorbic acid. Therefore, try to include as much fresh herbs, vegetables, fruits, and berries in your usual diet. But remember that they are only useful in their season. For example, tomatoes are best eaten only in summer and autumn.

Among local food products with a high content of vitamin C, rosehip is the leader. But in the world, the championship belongs to Barbados cherries, in which “ascorbic acid” sometimes reaches 3300 mg per 100 g of fresh berries.

Beneficial features

It is difficult to overestimate the role of “ascorbic acid” in the human body. Vitamin C performs a lot of vital functions and has many beneficial properties:

• participates in metabolic processes, namely the exchange of iron and some other vitamins;
• increases immunity;
• promotes the synthesis of collagen, which gives our skin youth and elasticity;
• participates in the synthesis of hormones;
• eliminates free radicals harmful to the body;
• strengthens bones and helps build muscle tissue;
• reduces the risk of thrombosis and vascular atherosclerosis due to the fact that it thins the blood, eliminates cholesterol deposits, and increases the elasticity of the walls of blood vessels;
• normalizes emotional and mental state;
• starts the processes of wound healing and tissue regeneration;
• participates in the work of many organs, especially the gallbladder, kidneys, liver, pancreas, brain and spinal cord.

Scientists have identified several dozen more factors for the usefulness of vitamin C. In addition to the listed properties, it increases performance and endurance, improves the quality of blood and sperm. This substance helps to quickly cope with a viral or infectious disease, relieves fever and fever, and eliminates the inflammatory process.

For your information. The benefits of vitamin C were first discovered at the beginning of the 20th century by the Hungarian scientist Szent-Gyorgyi, and since the 30s of the 20th century this substance has already been actively used to treat various diseases, including scurvy, which was widespread at that time.

Harmful properties of vitamin C

Ascorbic acid can be harmful if used in large quantities (over 1500 mg per day or 500 mg at a time). Symptoms of an overdose may include the following:

• nausea, vomiting, indigestion;
• poor blood clotting;
• exacerbation of peptic ulcer;
• increased anxiety and restlessness;
• urinary and cholelithiasis;
• insomnia;
• headaches and muscle pain;
• allergic reactions.

This acid also reduces the production of insulin, which is dangerous for patients with diabetes.

Overdoses of vitamin C practically do not occur. This is due to the fact that ascorbic acid is not able to accumulate in human tissues.

Vitamin C deficiency in the body

Modern research has concluded that most children attending kindergarten and school suffer from a deficiency of vitamin C, which is necessary for vital functions, normal growth and development.

The deficiency of ascorbic acid is especially pronounced in the winter-spring period, which is associated with frequent outbreaks of viral and infectious diseases at this time of year.

In addition to decreased immunity, a lack of vitamin C can cause the following symptoms:

• problems in the mouth, including tooth loss, bleeding gums, stomatitis;
• difficult and prolonged wound healing and frequent bruising;
• increased anxiety and irritability;
• insomnia;
• dry skin, problems with nails and hair;
• lethargy, drowsiness;
• apathy and depression;
• headache, joint, muscle pain;
• increased fatigue;
• loss of appetite.

Stress, taking certain medications, lack of sleep, smoking, and various diseases lead to increased consumption of vitamin C by the body. This should be taken into account when choosing a diet.

The deficiency can be replenished with the help of various vitamin and mineral complexes, natural preparations and other medications. But first you need to consult your doctor.

What does excess lead to?

Possible overdoses of ascorbic acid most often occur in childhood. Toddlers and teens love candy, and products containing vitamin C often taste like candy. The substance is well tolerated even in large doses, but in case of serious excess in the body the following problems may arise:

• diarrhea;
• hemolysis (destruction of red cells) in the absence of a specific enzyme - glucose-6-phosphate dehydrogenase;
• when taken together with aspirin - problems with the stomach and blood viscosity;
• bleeding and problems with wound healing due to decreased levels of B12 in the blood;
• damage to tooth enamel (to prevent this, rinse your mouth after taking ascorbic acid);
• aluminum intoxication when taken together with drugs containing this metal;
• swelling and inflammation of the mucous membranes;
• allergic manifestations of local and general nature;
• digestive disorders;
• pain in the kidneys and liver;
• insomnia, increased anxiety and irritability;
• tremors and convulsions.

For your information. The World Health Organization warns that the permissible daily dose of ascorbic acid is 2.5 mg per 1 kg of body weight, and the daily dose is 7.5 mg per 1 kg.

Daily dose of vitamin C

The daily requirement of vitamin C depends on many factors:

• age, gender, presence or absence of pregnancy and breastfeeding, as well as other individual characteristics;
• places and environments of residence;
• the use of any drugs;
• habits, such as smoking;
• duties performed at work.

Important! The required daily intake of vitamin C is on average 60-100 mg per day. The standard therapeutic intake of this substance varies between 200-1500 mg per day. Moreover, the dosage of the vitamin should be selected by a specialist after a thorough examination and clarification of the individual characteristics of the person, since excess ascorbic acid is harmful and can cause negative reactions.

Most often, people who are at risk of deficiency need to increase their daily dose:

• frequent illness and stress;
• smoking;
• taking oral contraceptives by women;
• period of breastfeeding and pregnancy;
• living in extreme conditions - in hot and too cold climates;
• elderly age;
• various colds and other diseases.

Typically, the daily dosage of vitamin C increases with age. Thus, infants and preschool children need ascorbic acid less than older and older people.

For babies

The recommended amount of vitamin C for infants up to six months is 40 mg per day. For babies from six months to one year – 50 mg per day.

For children 1-13 years old

Vitamin C plays a special role in the lives of children. This is one of the main elements of cellular construction, necessary for the creation and development of most tissues: bone, connective, muscle, cartilage. Children suffering from various diseases and disorders of the gastrointestinal tract also need ascorbic acid.

The dose of vitamin C per day for children from one to three years of age is 15 mg, from 4 to 8 years old - 25 mg, from 9 to 13 years old - 45 mg per day. During colds and frequent illnesses, the dosage may be increased.

For boys and girls

Boys and girls need even more ascorbic acid than children. During puberty, this substance is necessary for normal development, painless menstruation, as well as strong immunity. Girls aged 14-18 years old need 65 mg of ascorbic acid per day, and boys of the same age – 75 mg per day.

For adults

The daily dose of vitamin C required daily for women over 19 years of age is 75 mg, and for men of the same age - 90 mg.

For the elderly

After 55-60 years, the human body begins to gradually fade. The synthesis of male and female hormones decreases, metabolic processes slow down. Immunity becomes lower, and the risk of getting sick increases. In old age, special support for the body is required. The daily dose in this case is 100-110 mg.

For a cold

With colds and other diseases, the human immune system cannot cope with the enormous burden that has fallen on it and needs outside help. Therefore, adults, along with various drugs necessary for treatment, for example, antibiotics, are prescribed to take ascorbic acid in an increased dosage - 200-1500 mg per day.

For pregnant

During pregnancy and lactation, the need for ascorbic acid increases. So, when carrying a child, up to 100-110 mg per day is required, and when feeding, even more “ascorbic acid” is needed - about 120 mg per day.

For athletes

Professional athletes constantly train to the limit of their capabilities; their bodies often suffer from stress, overload, and microtrauma.

Ascorbic acid plays a huge role in tissue restoration, strengthening immunity, and endurance. In addition, this substance affects the absorption of protein, which is necessary for rapid muscle growth and high training efficiency.

Ascorbic acid is also necessary to compensate for oxidative stress that appears during prolonged exercise. This substance is involved in the synthesis of hormones, including steroids, which increase athletic performance. Bodybuilders also take “ascorbic acid” in higher dosages during “drying” to speed up the results and get a more sculpted body.

If the daily requirement of an adult is 90-100 mg per day, then for an athlete this figure is higher - 150-200 mg per day.

Important! The daily dose of ascorbic acid must be divided into several doses. After all, this substance is not able to accumulate in tissues and is consumed almost immediately as it is received. It is much more effective for health improvement to constantly maintain the necessary content, which is achieved by fractional intake. In addition, it is recommended to increase and decrease the dosage of ascorbic acid gradually.

Remember, vitamin C is a substance, the excess and deficiency of which negatively affects the functioning of all organs and systems of the human body. When used in the form of tablets and other drugs, it is recommended to periodically monitor blood pressure and kidney function.

There is no point in solving the problem of deficiency or excess of ascorbic acid on your own. You can only adjust your diet. And it is advisable to take all medications only after conducting the necessary examination, studying the results of tests taken and consulting with a doctor.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

G-Lactone 2,3-dehydro-L-gulonic acid.

Description

Vitamin C is a water-soluble vitamin. First isolated in 1923-1927. Zilva (S.S. Zilva) from lemon juice.

According to the results of numerous scientific studies, ascorbic acid is involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, in the synthesis of steroid hormones, collagen; increases the body's resistance, reduces vascular permeability, which is important for various capillary bleeding, infectious diseases, nasal, uterine and other bleeding. Helps maintain healthy skin, participates in immune reactions, improves iron absorption. Has antioxidant properties.

Plays an important role in the functioning of the immune system, helping to increase the body's resistance to viral and bacterial infections.

In diseases accompanied by fever, as well as with increased physical and mental stress, the body's need for vitamin C increases.

Vitamin C is one of the body's defense factors against the effects of stress. Strengthens reparative processes. There are theoretical and experimental prerequisites for the use of vitamin C to reduce the risk of developing cancer.

Sources of ascorbic acid

A significant amount of ascorbic acid is found in products of plant origin (citrus fruits, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips, rowan, baked jacket potatoes). It is present insignificantly in products of animal origin (liver, adrenal glands, kidneys).

Herbs rich in vitamin C: alfalfa, mullein, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, red pepper, parsley, pine needles, yarrow, plantain , raspberry leaf, red clover, skullcap, violet leaves, sorrel.

Remember that few people, and especially children, eat enough fruits and vegetables, which are the main dietary sources of the vitamin. Cooking and storage lead to the destruction of a significant part of vitamin C. In states of stress, exposure to adverse environmental factors (smoking, industrial carcinogens, smog), vitamin C in tissues is consumed faster.

To prevent hypovitaminosis, rose hips are often used. Rose hips are distinguished by a relatively high content of ascorbic acid (at least 0.2%) and are widely used as a source of vitamin C. The fruits of different types of rose hips collected during the ripening period and dried are used. They contain, in addition to vitamin C, vitamins A, E, sugars, organic acids, and dietary fiber. Used in the form of infusion, extracts, syrups.

An infusion of rose hips is prepared as follows: place 10 g (1 tablespoon) of the fruit in an enamel bowl, pour in 200 ml (1 glass) of hot boiled water, cover with a lid and heat in a water bath (in boiling water) for 15 minutes, then cool at room temperature for at least 45 minutes, filter. The remaining raw materials are squeezed out and the volume of the resulting infusion is adjusted with boiled water to 200 ml. Take 1/2 cup 2 times a day after meals. Children are given 1/3 glass per dose. To improve the taste, you can add sugar or fruit syrup to the infusion.

Daily requirement for ascorbic acid

A person’s daily need for vitamin C depends on a number of reasons: age, gender, work performed, the physiological state of the body (pregnancy, breastfeeding, presence of disease), climatic conditions, and the presence of bad habits.

Illness, stress, fever and exposure to toxic substances (cigarette smoke, chemicals) increase the need for vitamin C.

In hot climates and in the Far North, the need for vitamin C increases by 30-50 percent. A young body absorbs vitamin C better than an older one, so in older people the need for vitamin C is slightly increased.

It has been proven that contraceptives (oral contraceptives) lower the level of vitamin C in the blood and increase the daily requirement for it.

The weighted average physiological requirement for the vitamin is 60-100 mg per day.

Table. Norms of physiological requirement for vitamin C [MP 2.3.1.2432-08]

The body quickly uses up incoming vitamin C. It is advisable to constantly maintain a sufficient supply of vitamin C.

Signs of hypervitaminosis

Vitamin C is generally well tolerated in doses up to 1000 mg/day.

If taken in too large doses, diarrhea may develop.

Large doses may cause hemolysis (destruction of red blood cells) in people lacking the specific enzyme glucose-6-phosphate dehydrogenase. Therefore, people with this disorder can take increased doses of vitamin C only under the strict supervision of a doctor.

When using large doses of ascorbic acid, pancreatic function may be impaired with impaired insulin synthesis.

Vitamin C promotes the absorption of iron in the intestines.

Gummies and vitamin C chewing gums can damage tooth enamel, so you should rinse your mouth or brush your teeth after taking them.

Large doses should not be taken by people with increased blood clotting, thrombophlebitis and a tendency to thrombosis, as well as diabetes. With long-term use of large doses of ascorbic acid, inhibition of the function of the pancreatic insular apparatus is possible. During treatment, it is necessary to regularly monitor its functional ability. Due to the stimulating effect of ascorbic acid on the formation of corticosteroid hormones, during treatment with large doses, it is necessary to monitor kidney function, blood pressure and the level of hormones in the blood.

The maximum permissible level of vitamin C intake for adults is 2000 mg/day (Methodological recommendations “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, MP 2.3.1.2432-08)

Symptoms of hypovitaminosis

According to the head of the laboratory of vitamins and minerals at the Institute of Nutrition of the Russian Academy of Medical Sciences, prof. V.B. Spiricheva, the results of surveys in different regions of Russia show that the vast majority of children of preschool and school age lack vitamins necessary for their normal growth and development.

The situation is especially unfavorable with vitamin C, the deficiency of which was identified in 80-90% of the children examined.

When examining children in hospitals in Moscow, Yekaterinburg, Nizhny Novgorod and other cities, vitamin C deficiency is found in 60-70%.

The depth of this deficiency increases in the winter-spring period, however, in many children, an insufficient supply of vitamins persists even in the more favorable summer and autumn months, that is, it is year-round.

But insufficient intake of vitamins significantly reduces the activity of the immune system, increases the frequency and severity of respiratory and gastrointestinal diseases. According to domestic researchers, a lack of ascorbic acid in schoolchildren halves the ability of leukocytes to destroy pathogenic microbes that have entered the body, as a result of which the frequency of acute respiratory diseases increases by 26-40%, and vice versa, taking vitamins significantly reduces the incidence of acute respiratory infections.

Deficiency can be exogenous (due to the low content of ascorbic acid in foods) and endogenous (due to impaired absorption and digestibility of vitamin C in the human body).

If there is insufficient vitamin intake over a long period of time, hypovitaminosis may develop. Possible signs of vitamin C deficiency:

• bleeding gums
• cyanosis of lips, nose, ears, nails, gums
• swelling of the interdental papillae
• ease of bruising
• poor wound healing
• lethargy
• hair loss
• pale and dry skin
• irritability
• joint pain
• feeling of discomfort
• hypothermia
• general weakness

Preservation of vitamin C during cooking

a:2:(s:4:"TEXT";s:4122:"

When studying the effect of vitamin C on passive smokers, it was found that people staying in smoky rooms experience oxidative stress, which accelerates the progression of atherosclerosis.

Conclusion: passive smokers need vitamin C supplements.

* dietary supplement. NOT A MEDICINE

A person is constantly under the influence of the negative influence of the environment. For this reason, it is important to enrich the body with vitamins, in particular ascorbic acid. However, like every useful element, it must enter the body in certain quantities. The daily requirement of vitamin C is determined based on various factors, which include a person’s weight, age, gender, and stress tolerance. To obtain the required amount of a substance, sometimes it is enough to adjust your diet. However, there are situations when taking pharmaceutical drugs is required.

Historical reference

People first started talking about vitamin C in 1923. It was isolated by Zilva from lemon juice. The vitamin substance was classified as water-soluble and indicated that it was a powerful antioxidant compound. Only some representatives of the animal world can independently produce the element; humans are deprived of this opportunity. For this reason, it is important for him to enrich his diet as much as possible with products that can fill the body’s daily need for it.

Beneficial features

The main benefits of vitamin C are:

• control over redox processes in cells;
• participation in the production of collagen, procollagen cells;
• metabolism of vitamin B9, iron;
• production of catecholamines, steroid hormones;
• regulation of the blood clotting process;
• normalization of capillary permeability;
• participation in the process of hematopoiesis;
• providing anti-allergic, anti-inflammatory effects;
• protecting the body from the effects of constant stress;
• increasing resistance to pathogens of various infectious diseases;
• prevention of the development of cancer;
• protection of vascular walls from the deposition of cholesterol cells;
• protecting the body from the effects of toxins produced during metabolism.

Considering the fact that the human body is not able to produce it on its own, it needs to enrich its diet with foods containing the vitamin. However, we should not forget that improper heat treatment destroys the valuable substance.

Daily requirement

Age is the main indicator on which they base their daily intake of ascorbic acid. So, children up to six months need up to 30 mg of the substance per day, from six months – up to 35 mg. For a child who has reached the age of one year and up to three years, 40 mg of the element per day is enough, from four to ten years - 45, and from ten to eleven - 50.

Boys and girls under eighteen years of age need 60 mg of vitamin per day. For adult men, the daily intake of the element is 90 mg, while for women it is 75 mg. Elderly people over fifty years of age need to consume up to 100 mg of the element daily. During the cold period, 500 to 1000 mg of ascorbic acid is prescribed throughout the day. The exact dose is determined by the doctor who assesses the patient's condition.

For pregnant women, the dosage is also determined by a specialist. Not only the expectant mother needs “ascorbic acid”, but also the child developing inside her. For this reason, the daily requirement is from 200 to 400 mg. During lactation, the norms also increase; the therapist leading the patient determines the dosage. Athletes are recommended to take 200-300 mg of the substance daily, as they are subject to heavy physical activity.

Products containing vitamin

The greatest amount of “ascorbic acid” is found in certain foods. The table shows how much of it is in 100 grams of a particular product.

How to properly preserve ascorbic acid during heat treatment?

• refusal of long-term storage of chopped fruits and vegetables;
• using utensils made of non-oxidizing metal;
• placing vegetables in already boiling water in such a sequence that they simultaneously reach the desired degree of readiness;
• cooking vegetables and fruits under a closed lid to limit the supply of oxygen to them;
• refusal to store prepared foods in a hot state for a long time.

It is best to steam foods containing a sufficient amount of ascorbic acid. You can also fry them, since fats block the access of oxygen to vegetables, for example.

How do you know if you have enough vitamin C?

Most people are deficient in certain vitamins. The main reasons for this are an irrational approach to organizing their own food, as well as living in environmentally unfavorable areas. Symptomatic manifestations of hypovitaminosis C are:

• bleeding gums;
• tooth loss for no apparent reason;
• easy bruising;
• poor wound healing;
• state of lethargy, apathy, fatigue;
• hair loss;
• dry skin;
• increased irritability;
• general painful condition;
• painful sensations in the joints;
• lack of feeling of comfort;
• development of depressive disorders.

If you have at least a few of these symptoms, you should consult a specialist for help. Self-medication and self-determination of vitamin C dosage is strictly prohibited, as this can lead to a state of hypervitaminosis, which is dangerous for the body.

Symptoms of excess vitamin C

It is believed that vitamin C is well tolerated even in large dosages. However, there are a number of symptoms that indicate that there is too much of it in the body. These include:

• development of diarrhea;
• development of hemolysis;
• suspicion of a peptic ulcer (usually develops when taking large doses of acidic vitamin with aspirin);
• impaired absorption of cyanocobalamin;
• damage to tooth enamel;
• violation of the blood clotting process;
• allergic reactions;
• increased blood pressure;
• irritation of the gastrointestinal tract.

It is important not to use “ascorbic acid” together with preparations containing aluminum, since when it is completely absorbed by the body, it becomes toxic to humans. It is important for people suffering from diabetes mellitus and a tendency to thrombosis to consult a specialist before starting to use vitamin C.

Why can’t you determine your daily dose of vitamin C yourself?

Self-determination of the daily dose of ascorbic acid is dangerous to health. The recommended norm should not be exceeded; moreover, if you have chronic concomitant diseases, you should consult a doctor for help. Too much ascorbic acid or its lack can cause irreparable harm.

G-Lactone 2,3-dehydro-L-gulonic acid.

Description

Vitamin C is a water-soluble vitamin. First isolated in 1923-1927. Zilva (S.S. Zilva) from lemon juice.

According to the results of numerous scientific studies, ascorbic acid is involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, in the synthesis of steroid hormones, collagen; increases the body's resistance, reduces vascular permeability, which is important for various capillary bleeding, infectious diseases, nasal, uterine and other bleeding. Helps maintain healthy skin, participates in immune reactions, improves iron absorption. Has antioxidant properties.

Plays an important role in the functioning of the immune system, helping to increase the body's resistance to viral and bacterial infections.

In diseases accompanied by fever, as well as with increased physical and mental stress, the body's need for vitamin C increases.

Vitamin C is one of the body's defense factors against the effects of stress. Strengthens reparative processes. There are theoretical and experimental prerequisites for the use of vitamin C to reduce the risk of developing cancer.

Sources of ascorbic acid

A significant amount of ascorbic acid is found in products of plant origin (citrus fruits, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips, rowan, baked jacket potatoes). It is present insignificantly in products of animal origin (liver, adrenal glands, kidneys).

Herbs rich in vitamin C: alfalfa, mullein, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, red pepper, parsley, pine needles, yarrow, plantain , raspberry leaf, red clover, skullcap, violet leaves, sorrel.

Remember that few people, and especially children, eat enough fruits and vegetables, which are the main dietary sources of the vitamin. Cooking and storage lead to the destruction of a significant part of vitamin C. In states of stress, exposure to adverse environmental factors (smoking, industrial carcinogens, smog), vitamin C in tissues is consumed faster.

To prevent hypovitaminosis, rose hips are often used. Rose hips are distinguished by a relatively high content of ascorbic acid (at least 0.2%) and are widely used as a source of vitamin C. The fruits of different types of rose hips collected during the ripening period and dried are used. They contain, in addition to vitamin C, vitamins A, E, sugars, organic acids, and dietary fiber. Used in the form of infusion, extracts, syrups.

An infusion of rose hips is prepared as follows: place 10 g (1 tablespoon) of the fruit in an enamel bowl, pour in 200 ml (1 glass) of hot boiled water, cover with a lid and heat in a water bath (in boiling water) for 15 minutes, then cool at room temperature for at least 45 minutes, filter. The remaining raw materials are squeezed out and the volume of the resulting infusion is adjusted with boiled water to 200 ml. Take 1/2 cup 2 times a day after meals. Children are given 1/3 glass per dose. To improve the taste, you can add sugar or fruit syrup to the infusion.

Daily requirement for ascorbic acid

A person’s daily need for vitamin C depends on a number of reasons: age, gender, work performed, the physiological state of the body (pregnancy, breastfeeding, presence of disease), climatic conditions, and the presence of bad habits.

Illness, stress, fever and exposure to toxic substances (cigarette smoke, chemicals) increase the need for vitamin C.

In hot climates and in the Far North, the need for vitamin C increases by 30-50 percent. A young body absorbs vitamin C better than an older one, so in older people the need for vitamin C is slightly increased.

It has been proven that contraceptives (oral contraceptives) lower the level of vitamin C in the blood and increase the daily requirement for it.

The weighted average physiological requirement for the vitamin is 60-100 mg per day.

Table. Norms of physiological requirement for vitamin C [MP 2.3.1.2432-08]

The body quickly uses up incoming vitamin C. It is advisable to constantly maintain a sufficient supply of vitamin C.

Signs of hypervitaminosis

Vitamin C is generally well tolerated in doses up to 1000 mg/day.

If taken in too large doses, diarrhea may develop.

Large doses may cause hemolysis (destruction of red blood cells) in people lacking the specific enzyme glucose-6-phosphate dehydrogenase. Therefore, people with this disorder can take increased doses of vitamin C only under the strict supervision of a doctor.

When using large doses of ascorbic acid, pancreatic function may be impaired with impaired insulin synthesis.

Vitamin C promotes the absorption of iron in the intestines.

Gummies and vitamin C chewing gums can damage tooth enamel, so you should rinse your mouth or brush your teeth after taking them.

Large doses should not be taken by people with increased blood clotting, thrombophlebitis and a tendency to thrombosis, as well as diabetes. With long-term use of large doses of ascorbic acid, inhibition of the function of the pancreatic insular apparatus is possible. During treatment, it is necessary to regularly monitor its functional ability. Due to the stimulating effect of ascorbic acid on the formation of corticosteroid hormones, during treatment with large doses, it is necessary to monitor kidney function, blood pressure and the level of hormones in the blood.

The maximum permissible level of vitamin C intake for adults is 2000 mg/day (Methodological recommendations “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, MP 2.3.1.2432-08)

Symptoms of hypovitaminosis

According to the head of the laboratory of vitamins and minerals at the Institute of Nutrition of the Russian Academy of Medical Sciences, prof. V.B. Spiricheva, the results of surveys in different regions of Russia show that the vast majority of children of preschool and school age lack vitamins necessary for their normal growth and development.

The situation is especially unfavorable with vitamin C, the deficiency of which was identified in 80-90% of the children examined.

When examining children in hospitals in Moscow, Yekaterinburg, Nizhny Novgorod and other cities, vitamin C deficiency is found in 60-70%.

The depth of this deficiency increases in the winter-spring period, however, in many children, an insufficient supply of vitamins persists even in the more favorable summer and autumn months, that is, it is year-round.

But insufficient intake of vitamins significantly reduces the activity of the immune system, increases the frequency and severity of respiratory and gastrointestinal diseases. According to domestic researchers, a lack of ascorbic acid in schoolchildren halves the ability of leukocytes to destroy pathogenic microbes that have entered the body, as a result of which the frequency of acute respiratory diseases increases by 26-40%, and vice versa, taking vitamins significantly reduces the incidence of acute respiratory infections.

Deficiency can be exogenous (due to the low content of ascorbic acid in foods) and endogenous (due to impaired absorption and digestibility of vitamin C in the human body).

If there is insufficient vitamin intake over a long period of time, hypovitaminosis may develop. Possible signs of vitamin C deficiency:

• bleeding gums
• cyanosis of lips, nose, ears, nails, gums
• swelling of the interdental papillae
• ease of bruising
• poor wound healing
• lethargy
• hair loss
• pale and dry skin
• irritability
• joint pain
• feeling of discomfort
• hypothermia
• general weakness

Preservation of vitamin C during cooking

a:2:(s:4:"TEXT";s:4122:"

When studying the effect of vitamin C on passive smokers, it was found that people staying in smoky rooms experience oxidative stress, which accelerates the progression of atherosclerosis.

Conclusion: passive smokers need vitamin C supplements.

* dietary supplement. NOT A MEDICINE