Vitamin C for women: benefits and use
I. The fundamental aspects of vitamin C
A. Chemical structure and nature: Vitamin C, also known as ascorbic acid, is a water -soluble organic compound with the chemical formula C6H8O6. Its structure includes a lactone ring, which makes it a strong reducer. This property underlies many of its biological functions. It exists in two enantiomeric forms, but only L-asporbic acid has biological activity.
B. Bioavailability and metabolism: The bioavailability of vitamin C depends on the dose. At low doses (up to 200 mg), absorption in the small intestine is almost 100%. However, with an increase in the dose, absorption decreases, reaching about 50% at doses of more than 1 g. Absorption is carried out by both active and passive transport. After absorption, vitamin C is distributed throughout the body and accumulates in high concentrations in the adrenal glands, pituitary gland, brain, leukocytes and eyes. Excess vitamin C is removed in urine. Vitamin C metabolism is minimal; The main metabolite is wildgulic acid.
C. Recommended daily consumption standards: The recommended daily vitamin C (RSN) varies depending on age, gender and physiological state. For adult women, RSN is 75 mg per day. During pregnancy, RSN increases to 85 mg, and during lactation – up to 120 mg. Smokers require an additional 35 mg of vitamin C per day, since smoking reduces the level of vitamin C in the body. It is important to note that these values are minimal to prevent scurvy, and optimal consumption can be higher to achieve maximum health health.
D. Sources of vitamin C: Vitamin C is contained in a large number of fruits and vegetables. The richest sources include citrus fruits (oranges, grapefruits, lemons, limes), berries (strawberries, blueberries, raspberries, cranberries), kiwi, mango, papayu, pineapple, bell pepper (especially red and yellow), broccoli, Brussels cabbage, colored cabbage, tomatoes and potatoes. The content of vitamin C in products can vary depending on the variety, growing conditions, maturity and storage method.
E. Factors affecting the level of vitamin C in the body: The level of vitamin C in the body can decrease under the influence of various factors, including smoking, stress, infections, inflammatory diseases, some drugs (for example, oral contraceptives), as well as improper nutrition with insufficient consumption of fruits and vegetables. Thermal treatment, long -term storage and exposure to light and oxygen can also reduce the content of vitamin C in food products.
II. The role of vitamin C in women’s health
A. Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that are formed as a result of normal metabolic processes and the effects of external factors, such as environmental pollution, smoking and ultraviolet radiation. Free radicals can damage DNA, proteins and lipids, contributing to the development of chronic diseases, such as cardiovascular diseases, cancer and neurodegenerative diseases. Vitamin C neutralizes free radicals, giving them an electron and preventing cell damage. It also restores other antioxidants, such as vitamin E, to their active shape.
B. Support for the immune system: Vitamin C plays an important role in maintaining the immune system. It stimulates the production and function of leukocytes (white blood cells), which play a key role in the fight against infections. Vitamin C also improves phagocytosis (the process of absorption and destruction of bacteria and other pathogens with leukocytes) and increases the production of interferon, protein, which has antiviral activity. Studies have shown that vitamin C can reduce the duration and severity of colds, although its effectiveness in preventing a cold remains the subject of discussions.
C. Collagen synthesis and skin health: Vitamin C is necessary for the synthesis of collagen, structural protein, which forms the basis of the skin, bones, cartilage, tendons and blood vessels. Collagen provides elasticity and elasticity of the skin, and also contributes to healing of wounds. Vitamin C is involved in the hydroxylating of the proline and lysine, amino acids that are necessary for the formation of a stable triple collagen spiral. Vitamin C deficiency leads to a violation of collagen synthesis, which manifests itself in the form of bleeding of the gums, slow healing of wounds, the appearance of bruises and deterioration of the skin condition. The local use of vitamin C in the form of creams and serums can also improve the condition of the skin, reduce wrinkles, pigmentation and redness.
D. Improving the assimilation of iron: Vitamin C improves the absorption of a non -meter iron, which is found in plant products. Non -hem iron is less bioavailable than hemic iron, which is contained in animal products. Vitamin C transfers non -hemic iron from a trivalent form (Fe3+) into a bicopoline form (Fe2+), which is easier to absorbed by the body. The use of products rich in vitamin C, along with products containing non -meter iron (for example, legumes, spinach, tofu), can significantly improve iron absorption and prevent iron deficiency anemia, which is often found in women, especially during menstruation and pregnancy.
E. Influence on the cardiovascular system: Vitamin C can have a positive effect on the cardiovascular system. It helps to reduce blood pressure, improves the function of the endothelium (inner shell of blood vessels) and reduces the level of LDL cholesterol (low density lipoproteins), known as “poor” cholesterol. The antioxidant properties of vitamin C also protect the LDL from oxidation, which is an important factor in the development of atherosclerosis. Studies show that high consumption of vitamin C is associated with a lower risk of cardiovascular diseases, although additional studies are needed to confirm these results.
F. Eye health support: Vitamin C plays an important role in maintaining the health of the eyes. It is one of the main antioxidants in the lens of the eye and protects it from oxidative damage, which can lead to the development of cataracts. Vitamin C can also reduce the risk of age -related macular degeneration (VMD), which leads the cause of blindness in the elderly. Studies show that the use of a sufficient amount of vitamin C in combination with other antioxidants such as vitamin E, zinc and beta-carotene, can slow down the progression of the VMD.
G. Potential impact on cancer prevention: Some studies show that vitamin C can play a role in cancer prevention. Its antioxidant properties protect DNA from damage to free radicals, which can reduce the risk of cancer cells. Vitamin C can also stimulate the immune system and improve its ability to fight cancer cells. However, the results of research in this area are contradictory, and additional studies are needed to confirm the effectiveness of vitamin C in cancer prevention. Some studies show that high consumption of vitamin C is associated with a lower risk of breast cancer, cervical cancer and colon cancer.
H. Influence on reproductive health: Vitamin C plays an important role in the reproductive health of women. It improves the quality of the eggs and increases the likelihood of conception. Vitamin C can also help protect sperm DNA from damage, which is important for men planning conception. During pregnancy, vitamin C is necessary for the normal development of the fetus and the prevention of complications, such as preeclampsia.
I. Influence on mental health: Some studies show that vitamin C can have a positive effect on mental health. He participates in the synthesis of neurotransmitters, such as dopamine, norepinephrine and serotonin, which play an important role in the regulation of mood, sleep and appetite. Vitamin C deficiency may be associated with an increased risk of depression and anxiety disorders. The use of a sufficient amount of vitamin C can improve mood and reduce stress.
III. The use of vitamin C for women in various ages and conditions
A. Adolescence: In adolescence, vitamin C is necessary for normal growth and development. It supports the immune system, promotes wound healing and strengthens bones and teeth. Adolescents are recommended to use enough fruits and vegetables rich in vitamin C to provide optimal health.
B. Reproductive age: In reproductive age, vitamin C is important for maintaining reproductive health, improving iron absorption and protecting against oxidative stress. Women planning pregnancy are recommended to use a sufficient amount of vitamin C to improve the quality of the eggs and increase the likelihood of conception. During pregnancy and lactation, the need for vitamin C increases, so it is important to provide sufficient consumption with food or additives.
C. Menopause period: During menopause, vitamin C can help cope with some symptoms, such as flare, mood swings and dry skin. It also supports bone health and cardiovascular system, which are at risk during menopause. The antioxidant properties of vitamin C help protect the cells from damage by free radicals and slow down the aging process.
D. Elderly age: In old age, vitamin C is important for maintaining the immune system, protecting against chronic diseases and maintaining cognitive functions. It also promotes the healing of wounds and maintaining skin health. Older people are recommended to use a sufficient amount of vitamin C to compensate for the age -related decrease in absorption and metabolism.
E. During pregnancy and lactation: During pregnancy and lactation, the need for vitamin C increases significantly. Vitamin C is necessary for the normal development of the fetus and the prevention of complications, such as preeclampsia. It also supports the immune system of the mother and the child and helps to absorb iron. Pregnant and lactating women are recommended to use 85-120 mg of vitamin C per day.
F. When taking oral contraceptives: Oral contraceptives can reduce vitamin C levels in the body. Women taking oral contraceptives are recommended to use more products rich in vitamin C, or take vitamin C additives to compensate for this decrease.
G. With smoking: Smoking significantly reduces the level of vitamin C in the body. Smokers require an additional 35 mg of vitamin C per day to compensate for the losses associated with smoking.
H. With stress and intensive physical exertion: Stress and intensive physical activity increase the need for vitamin C. Vitamin C helps to protect cells from damage by free radicals, which are formed in large quantities during stress and physical exertion. Women who are subject to stress or engaged in intense physical exercises are recommended to use more products rich in vitamin C, or take vitamin C.
IV. Vitamin C forms and methods of application
A. Various forms of vitamin C (ascorbic acid, sodium ascorbate, liposomal vitamin C, Ester-C): Vitamin C is available in various forms, each of which has its own characteristics.
- Ascorbic acid: This is the most common and most studied form of vitamin C. It is the most effective form for increasing vitamin C in the blood. However, in some people, ascorbic acid can cause discomfort in the stomach, especially when taking large doses.
- Sodium Ascorbat: This is a buffer form of vitamin C, which is less acidic and better tolerated by people with a sensitive stomach.
- Liposomal vitamin C: This form of vitamin C is in liposomes, tiny spherical structures consisting of lipids. Liposomes help protect vitamin C from destruction in the stomach and improve its absorption in the intestines. Liposomal vitamin C is considered more bio -accessful than other forms of vitamin C.
- ESTER-C: This is a patented form of vitamin C, which contains calcium ascorbate, calcium tronate, calcium dehydroacorbate and xylonic acid. Ester-C is considered softer to the stomach and is better absorbed than ascorbic acid.
B. Dosage and methods of admission (orally, locally): The dosage of vitamin C varies depending on the age, gender, physiological condition and individual needs. For adult women, RSN is 75 mg per day. During pregnancy, RSN increases to 85 mg, and during lactation – up to 120 mg. Smokers require an additional 35 mg of vitamin C per day. Vitamin C dosages in addition can vary from 500 mg to 1000 mg or more. It is important to start with a low dose and gradually increase it in order to avoid discomfort in the stomach. Vitamin C can be taken orally in the form of tablets, capsules, powders or liquids. It can also be used locally in the form of creams and serums.
C. Local use of vitamin C in cosmetics (serum, creams): Vitamin C is widely used in cosmetics due to its antioxidant and anti -aging properties. It protects the skin from damage by free radicals, stimulates collagen synthesis, reduces wrinkles, pigmentation and redness. Vitamin C can also improve the tone and texture of the skin. Serums and creams with vitamin C should be applied to clean skin in the morning or in the evening. It is important to choose products with stable forms of vitamin C, such as magnesium ascorbillosfate or ascorbilloglugoside, to ensure efficiency.
V. Deficit and overdose of vitamin C
A. Symptoms of vitamin C (scurvy) deficiency: Vitamin C deficiency leads to the development of scurvy. Symptoms of scurvy include bleeding gums, teeth, slow healing of wounds, the appearance of bruises, fatigue, weakness, joint pain and bones, anemia and depression. Cing is a serious disease that can lead to death if it is not treated.
B. Risk groups in deficiency of vitamin C:
- People with malnutrition: People who do not use enough fruits and vegetables are at risk of vitamin C.
- Smokers: Smoking significantly reduces the level of vitamin C in the body.
- People with chronic diseases: Some chronic diseases, such as kidney and cancer diseases, can increase the need for vitamin C.
- People who abuse alcohol: Alcohol reduces the absorption of vitamin C in the intestines.
- People taking certain drugs: Some drugs, such as oral contraceptives and tetracycline antibiotics, can reduce vitamin C levels in the body.
C. Symptoms of an overdose of vitamin C: An overdose of vitamin C is rare, since vitamin C is water -soluble and excess is excreted in the urine. However, when taking very high doses (more than 2000 mg per day), side effects can occur, such as nausea, diarrhea, abdominal pain, heartburn and headache.
D. Potential interactions of vitamin C with drugs: Vitamin C can interact with some drugs. It can enhance the effect of anticoagulants, such as warfarin, and increase the risk of bleeding. Vitamin C can also reduce the effectiveness of chemotherapeutic drugs. It is important to consult a doctor before taking vitamin C if you take any drugs.
E. Contraindications to the use of vitamin C: Vitamin C is contraindicated for people with individual intolerance to ascorbic acid. With caution, vitamin C should be used with kidney diseases, hemochromatosis and glucose-6-phosphate dehydrogenase deficiency.
VI. Conclusion
Vitamin C plays an important role in maintaining women’s health. It is a powerful antioxidant, supports the immune system, promotes collagen synthesis, improves iron absorption and has a positive effect on the cardiovascular system, eye health, reproductive health and mental health. Women of all ages are recommended to use a sufficient amount of fruits and vegetables rich in vitamin C to provide optimal health. If necessary, you can take vitamin C supplements, but it is important to observe the recommended dosages and consult a doctor before starting.