Intake of increased doses of vitamin C in the body (benefit or harm)
An increased dose of vitamin C will not protect people better because excess vitamin C will be excreted in the urine. Daily needs for vitamin C will also not be met if a person drinks a liter of lemonade or eats a kilo of citrus once a week. Vitamin C is an excellent and probably the most used vitamin in every household. Contributes to the functioning of the immune system even after physical exertion. It protects cells from oxidative stress. Strengthens the resistance and general condition of the organism. It reduces fatigue and exhaustion. It has a role in creating collagen for the normal function of blood vessels, bones, cartilage, skin and teeth. It positively contributes to the metabolism of energy production and the normal functioning of the nervous system and psyche. Vitamin C has a beneficial effect on the regeneration of the reduced form of vitamin E and increases the absorption of iron in the body.
Symptoms of a deficiency of this vitamin can cause scurvy and affect anemia and slow wound healing. The absorption of vitamin C depends on several factors (digestive efficiency, nutritional status and gastrointestinal transit). In recent decades, scientists have determined the absorption or use of synthetic vitamin C in relation to the effect of the use of vitamin C of natural origin. To date, this issue has remained virtually unresolved. However, there are several research results that say that the same dose of artificial and natural vitamin C raises the level of ascorbic acid in the plasma to the same extent. This means that synthetic vitamin C has the same effect as natural vitamin C. There are studies, however, that other nutrients in citrus can increase vitamin C utilization by up to 35%. Therefore, it is better to give preference to natural over artificial vitamin C. For this reason, vitamin C is recommended with the addition of a natural source of this vitamin, such as acerola or pomegranate. The need for vitamin C is higher in smokers, the sick, pregnant women and people who are intensely involved in sports.
Rosehip (Rosa canina) is from the rose family. The dried fruit of the plant has a therapeutic application. The fruit contains fatty oils (8-10%), vitamins E and C, a little vitamin B, a complex of flavonoid heterosides, fruit acids, sugar, pectin, minerals and tannins.
Acerola or Chinese cherry (Prunus pseudocerasus) – is also from the rose family. In 100 g of fruit there is an incredible 1,800 mg of vitamin C. Certain studies show that the extract or juice of the fruit of this cherry can have antioxidant, anti-inflammatory and analgesic effects.
To date, there is no clear answer to the ideal dose of vitamin C. There are actually a number of diseases that occur in people who have low levels of vitamin C, but this does not mean that a person should consume megadoses. However, it is advisable to consume a few smaller doses several times a day if a person wants to maintain a high level of ascorbic acid in the blood. Vitamin C deficiency causes dry hair prone to breakage, skin prone to dandruff, gingivitis and bleeding, bone and muscle pain, slow wound healing and various infections. In case of a large deficit, scurvy develops.
If a person is satisfied with a daily intake of 200 mg of vitamin C, then this vitamin can be provided with a well-thought-out diet, even in the winter months with fruits and vegetables. That means 3 to 4 oranges, 7 to 8 tangerines, 4 to 5 kiwis, one and a half green peppers, 15 dkg of black currants, freshly squeezed juice of 4 lemons or other options of your choice. However, for 200 milligrams of vitamin C, a person should eat as many as 40 apples, but 2 to 3 cups of rosehip tea a day give 70 to 100 mg of vitamin C. Here, too, it can be said that by eating fruits and vegetables containing vitamin C, a person in the utilization of this vitamin. If a person wants to consume more vitamin C (even in the colder months) and supplement the diet with capsules and powder, then you should choose vitamin C with natural supplements. The misconception is that vitamin C cures colds and flu but indirectly helps prevent disease by boosting immunity. Low levels of vitamin C have been shown to increase the risk of high blood pressure, atherosclerosis, stroke, cancer and gallbladder disease.