Vitamin C benefits
Vitamin C benefits
Skin it’s our biggest organ and for its normal functioning a healthy skin diet it’s essential. For glowing, smooth and radiant skin is also important good nutrition which is rich in essential vitamins for skin. Most essential vitamins for skin are vitamin C, A, B and E.
Vitamin C benefits for skin
Vitamin C is excellent antioxidant
Vitamin C is one of the most important antioxidants. Antioxidants prevent the harmful effects of free radicals formed as by-products of food metabolism. Storage of free radicals in the body is largely the cause of the aging process and contributes to the occurrence of many diseases such as cancer, cardiovascular disease and others.
Moderate physical activity stimulates the activity of antioxidant systems of the organism. During intensive sports training, due to increased oxygen consumption, the formation of free radicals increases. This makes it important for athletes entering sufficient quantities of vitamin C.
Vitamin C and Collagen
Vitamin C participates in the synthesis of collagen, which is a basic protein of connective tissue in the body. Collagen is indispensable in treating fractures, sprains, wound healing and treatment of tissue damage. Collagen plays an important role in the rapid regeneration of muscle after physical activity. What is collagen?
How much vitamin C should I take?
Recommended daily allowance of vitamin C (RDA Recommended Daily Allowance) ranges from 75 mg for women and 90 mg for men. More vitamin C supplement needs physically active people, pregnant women and smokers.
Since vitamin C is water soluble and excess amounts of vitamin C cannot be stored by our organism is excreted with urine. However, we need to enjoy sources of vitamin C during the day in smaller quantities. In daily diet is advisable to include at least five servings of fresh fruits and vegetables.
Too much vitamin C
Eating too much vitamin C (more than 1 000 mg per day) can cause nausea, stomach cramps, diarrhea and even kidney stones.
If you take more than 750 mg of vitamin C per day is recommended also magnesium, which together forms an effective defense against kidney stones.
Carbon monoxide or polluted air destroys vitamin C, so city citizens should eat more vitamin C.
If you want to maximize the effect of vitamin C, take it in conjunction with bioflavonoid, calcium and magnesium.
If you are taking aspirin, take also vitamin C, because of aspirin is vitamin C three times faster excreted from the body as usual.
When you have a strong cold take 1000 mg (1 g) of vitamin C twice a day. Vitamin C does reduce the amount of histamine in the blood – this is a substance that causes unpleasant tearing and runny nose.