Vitamin C: for immunity and skin beauty

Vitamin C: for immunity and skin beauty – complete leadership

Section 1: Biological role and mechanisms of action of vitamin C

Vitamin C, also known as ascorbic acid, is a water -soluble vitamin that plays a critical role in numerous biological processes. It is a powerful antioxidant, participates in the synthesis of collagen, the absorption of iron and maintaining the immune system. Its disadvantage leads to scurvy, a disease characterized by bleeding gums, weakness and other serious symptoms.

• Antioxidant activity: Vitamin C neutralizes free radicals, unstable molecules, damaging cells and DNA. These radicals are formed as a result of metabolic processes, environmental exposure (pollution, ultraviolet radiation) and inflammatory reactions. Vitamin C gives the electron to a free radical, stabilizing it and preventing damage. Its role in the protection of lipids and DNA from oxidative damage is especially important. This process includes the regeneration of other antioxidants, such as vitamin E, returning them to an active state after neutralization of free radicals. Enzyme antioxidant protection is also enhanced because vitamin C maintains the optimal activity of superoxidsmouth enzymes (SOD) and catalase.

• Collagen synthesis: Collagen is a fibrillar protein that forms the basis of connective tissue, including skin, bones, cartilage, tendons and blood vessels. Vitamin C is necessary for two enzymatic reactions that catalyze the hydroxylation of the slice and lysine, the amino acids that make up the collagen. These hydroxyl groups are necessary for the stable structure of the triple collagen spiral. The disadvantage of vitamin C leads to a violation of collagen synthesis, which, in turn, causes a weakening of connective tissue and, as a result, the symptoms of scurvy. In the context of the beauty of the skin, adequate synthesis of collagen provides elasticity, elasticity and healthy appearance.

• Iron assimilation: Vitamin C improves the absorption of non -meter iron, the shape of iron contained in plant products, such as vegetables and grain. Non -meter iron is worse absorbed than hemic iron contained in animal products. Vitamin C transfers non -hemic iron from a trivalent form (Fe3+) into a bicopolate (Fe2+), which is more easily absorbed in the intestines. Therefore, the use of products rich in vitamin C, together with products containing non -meter iron, can significantly increase the level of iron in the body and prevent iron deficiency anemia. This is especially important for vegetarians and vegans, whose diet mainly consists of plant products.

• Immune function: Vitamin C plays an important role in maintaining the immune system. It stimulates the production and function of leukocytes (white blood cells), in particular, lymphocytes and phagocytes that fight infections. It also enhances phagocytosis, the process of absorption and destruction of bacteria and viruses by phagocytes. Vitamin C can also increase the production of interferon, protein, which has antiviral activity. Although vitamin C is not a medicine for a cold, it can help reduce the duration and severity of symptoms, especially in people subject to intensive physical exertion or living in cold climatic conditions.

• Other functions: Vitamin C is involved in the synthesis of neurotransmitters, such as norepinephrine and dopamine, which are important for the function of the brain and mood. It is also necessary for the synthesis of carnitine, which plays a role in the transport of fatty acids in mitochondria for energy production. In addition, vitamin C has antihistamine properties, which can help reduce allergies symptoms.

Section 2: Sources of vitamin C in nutrition

Obtaining a sufficient amount of vitamin C from food is crucial for maintaining the health and beauty of the skin. Fortunately, there are many products rich in vitamin C, which can be easily included in your diet.

• Fruits:

  • Citrus: Oranges, grapefruits, lemons, limes and tangerines are excellent sources of vitamin C. One average orange contains about 70 mg of vitamin C, which is a significant part of the recommended daily dose.
  • Berries: Strawberries, raspberries, blueberries, blackberries and cranberries are also rich in vitamin C. For example, one cup of strawberries contains about 85 mg of vitamin C.
  • Kiwi: This small fruit contains a huge amount of vitamin C – about 93 mg per piece.
  • Guava: The exotic fruit of guava contains even more vitamin C – about 228 mg per 100 g of the product.
  • Papaya: Papaya is also a good source of vitamin C containing about 62 mg per 100 g of the product.
  • Pineapple: Pineapple contains about 48 mg of vitamin C per 100 g. It also contains a bromelain, an enzyme that has anti -inflammatory properties.
  • Mango: Mango contains about 36 mg of vitamin C per 100 g.

• Vegetables:

  • Bulgarian pepper: Red and yellow Bulgarian pepper contain especially a lot of vitamin C – about 190 mg per 100 g. Green pepper contains a little less – about 120 mg per 100 g.
  • Broccoli: Broccoli contains about 89 mg of vitamin C per 100 g.
  • Cauliflower: Color cabbage contains about 48 mg of vitamin C per 100 g.
  • Brussels sprouts: Brussels cabbage contains about 85 mg of vitamin C per 100 g.
  • Spinach: The spinach contains about 28 mg of vitamin C per 100 g, and is also rich in other nutrients, such as iron and vitamin K.
  • Kale cabbage: Kale contains about 120 mg of vitamin C per 100 g.
  • Tomatoes: Tomatoes contain about 13 mg of vitamin C per 100 g.
  • Potato: Potatoes contains about 20 mg of vitamin C per 100 g, although this amount can decrease during storage and preparation.

• Herbs:

  • Parsley: Parsley contains about 133 mg of vitamin C per 100 g.
  • Dill: Dill contains about 85 mg of vitamin C per 100 g.
  • Basil: The basil contains about 18 mg of vitamin C in 100 g.

Factors affecting the content of vitamin C in products:

• Cooking: Vitamin C is water -soluble and sensitive to heating. Therefore, cooking, especially boiling, can significantly reduce the content of vitamin C in products. The best methods of cooking that save vitamin C include steaming, baking and frying.
• Storage: Storage of products for a long time can also reduce the content of vitamin C. Fruits and vegetables should be stored in a cool, dark place and eaten as soon as possible after the purchase.
• Processing: Processed products, such as juices and canned goods, may contain less vitamin C than fresh products.

Recommended daily dose:

The recommended daily dose of vitamin C varies depending on age, floor and health. For adults, the recommended daily dose is 75 mg for women and 90 mg for men. Pregnant and lactating women need more vitamin C – about 85 mg and 120 mg, respectively. Smoking people also need more vitamin C, as smoking increases oxidative stress in the body. The upper limit of vitamin C consumption is 2000 mg per day.

Section 3: Vitamin C and immunity

Vitamin C plays an important role in maintaining a healthy immune system. It contributes to various functions of immune cells and protects them from damage caused by free radicals.

• Support for the function of immune cells:

  • Stimulation of the production of leukocytes: Vitamin C stimulates the production and differentiation of leukocytes, including lymphocytes (T cells and B cells) and phagocytes (neutrophils and macrophages). These cells play a decisive role in the detection and destruction of pathogens.
  • Strengthening phagocytosis: Vitamin C enhances phagocytosis, the process of absorption and destruction of bacteria, viruses and other alien particles by phagocytes.
  • Improving the mobility of leukocytes: Vitamin C improves the mobility of leukocytes, allowing them to quickly achieve foci of infection.
  • Increase in antibodies: Vitamin C helps to increase the production of antibodies, proteins that neutralize pathogens.

• Antioxidant protection of immune cells: Immune cells are subjected to increased oxidative stress during the fight against infections. Vitamin C, as a powerful antioxidant, protects immune cells from damage caused by free radicals, which allows them to function optimally.

• Vitamin C and colds: Although vitamin C does not prevent colds, it can help reduce the duration and severity of symptoms, especially in people subject to intensive physical exertion or living in cold climatic conditions. The metaminas meta-analysis showed that the regular use of vitamin C can reduce the duration of a cold by about 8% in adults and by 14% in children.

• Vitamin C and other infections: Studies show that vitamin C can be useful in the treatment of other infections, such as pneumonia and sepsis. In some studies, it was shown that intravenous administration of vitamin C can improve outcomes in patients with sepsis.

Vitamin C deficiency and immunity: Vitamin C deficiency weakens the immune system and makes a person more susceptible to infections. People with vitamin C deficiency have increased risk of pneumonia, colds and other infectious diseases.

Vitamin C supplements to support immunity: If you do not get enough vitamin C from food, additives can be useful to maintain the immune system. The recommended dose of vitamin C to maintain immunity is from 200 to 500 mg per day. It is important to consult a doctor or nutritionist to determine the optimal dose for you.

Section 4: Vitamin C and skin beauty

Vitamin C is a powerful ally in the struggle for beautiful and healthy skin. It benefits the skin both with internal and external use.

• Antioxidant skin protection: The skin is constantly exposed to free radicals formed as a result of ultraviolet radiation, environmental pollution and other factors. Free radicals damage skin cells, causing premature aging, wrinkles, pigment spots and other problems. Vitamin C neutralizes free radicals, protecting the skin from damage and slowing down the aging process.

• Collagen synthesis stimulation: As mentioned earlier, vitamin C is necessary for the synthesis of collagen, a protein that ensures the elasticity and elasticity of the skin. With age, the production of collagen decreases, which leads to wrinkles and sagging of the skin. Vitamin C stimulates the synthesis of collagen, helping to keep the skin elastic and young.

• Clushing of the skin and the fight against pigmentation: Vitamin C inhibits the production of melanin, pigment, which is responsible for skin color. Excessive production of melanin can lead to the appearance of age spots, freckles and other irregularities of the skin tone. Vitamin C brightens the skin, reduces pigmentation and levels the tone. It can also help reduce redness and inflammation.

• Ultraviolet radiation protection: Although vitamin C is not sunscreen, it can help protect the skin from damage caused by ultraviolet radiation. It reduces DNA damage caused by UV rays, and helps to restore the skin after sunburn. The use of vitamin C in combination with sunscreen provides more complete protection from the sun.

• Moisturization of the skin: Some forms of vitamin C, such as ascorbated sodium phosphate, have moisturizing properties. They help to retain moisture in the skin, making it softer and smooth.

• Acceleration of wound healing: Vitamin C plays an important role in the healing of wounds, since it is necessary for the synthesis of collagen and other components of connective tissue. It accelerates the healing of wounds, reduces the formation of scars and promotes skin regeneration.

Ways to use vitamin C for the skin:

• Local funds: Serums, creams and lotions with vitamin C are a popular way to use vitamin C for the skin. These products usually contain derivatives of vitamin C, such as ascorbilized sodium phosphate, magnesium ascorbil phosphate and tetrahegexildezil ascorbat, which are more stable and well tolerated by the skin. It is recommended to start with a low concentration of vitamin C and gradually increase it as the skin gets used to it.

• Diet: The use of products rich in vitamin C is also useful for the skin. The inclusion in the diet of citrus fruits, berries, vegetables and other products containing vitamin C helps maintain the health and beauty of the skin from the inside.

• Supplements: Taking vitamin C additives can be useful for maintaining overall health and improving the condition of the skin, especially if you do not get enough vitamin C from food.

The choice of funds with vitamin C:

• Vitamin C shape: Choose tools containing stable forms of vitamin C, such as ascorbil of sodium phosphate, magnesium ascorbil phosphate and tetraheheldecil Ascorbat. Ascorbic acid (l-aciscorbitic acid) is the most effective form of vitamin C, but it is also the most unstable and can oxidize under the influence of air and light.
• Concentration: Start with a low concentration of vitamin C (5-10%) and gradually increase it as the skin gets used to it. Higher concentrations (15-20%) can be useful for more experienced users, but they can also cause irritation.
• Package: Vitamin C is sensitive to air and light, so choose products packed in opaque, sealed containers. This will help maintain vitamin C stability and prevent its oxidation.
• Composition: Pay attention to the composition of the product. Avoid means containing potentially irritating ingredients, such as alcohol and fragrances. Choose tools containing other antioxidants such as vitamin E and feralic acid, which can enhance the effect of vitamin C.

Possible side effects:

In rare cases, vitamin C can cause side effects, such as skin irritation, redness, itching and dryness. If you experience any side effects, stop using the product and consult a doctor or a dermatologist. Before using a new product with vitamin C, it is recommended to conduct a test in a small area of the skin to check its tolerance.

Section 5: Vitamin C: Symptoms and consequences

Vitamin C deficiency, although it is less common in developed countries, can still occur, especially in people with limited food, smokers and people with certain diseases. A long deficiency leads to the development of scurvy.

• Symptoms of vitamin C deficiency:

  • Fatigue and weakness: One of the earliest symptoms of vitamin C deficiency is general fatigue and weakness. This is due to the role of vitamin C in the production of energy and the synthesis of carnitine.
  • Bleeding gums: Vitamin C deficiency disrupts the synthesis of collagen, which leads to weakening the gums and increased bleeding, especially when brushing tooths.
  • Easy bruises: The weakening of blood vessels due to collagen deficiency can lead to light formation of bruises even with minor injuries.
  • Joint pain and muscles: Collagen deficiency also affects the joints and muscles, causing pain and constraint.
  • Slow wound healing: Since vitamin C is necessary for the synthesis of collagen and tissue regeneration, the deficiency of vitamin C slows healing of wounds and cuts.
  • Anemia: Vitamin C improves iron absorption, so vitamin C deficiency can lead to iron deficiency anemia.
  • Dry and flaky skin: Violation of collagen synthesis affects the condition of the skin, making it dry, peeling and prone to irritation.
  • Inflammation right (gingivitis): The gums become red, swollen and painful.
  • Tooth loss: In advanced cases, vitamin C deficiency may lead to tooth loss.
  • Hemorrhages for the skin (Petechia): Small red or purple spots caused by hemorrhages from small blood vessels appear on the skin.
  • Growth retardation in children: Vitamin C deficiency can negatively affect the growth and development of children.
  • Poor mood and irritability: Vitamin C is involved in the synthesis of neurotransmitters, so its deficiency can lead to changes in mood and irritability.

• The consequences of a long deficiency (scurvy):

  • Severe bleeding of gums and teeth loss: The gums become very sensitive, swollen and bleeding even with a slight touch. The teeth are shaken and fall out.
  • Generalized joint pain and muscles: The pain becomes intense and limit mobility.
  • Swelling of the limbs: Due to a violation of the permeability of blood vessels, swelling appears in the legs and hands.
  • Respiratory failure: In severe cases, scurvy can lead to respiratory failure.
  • Increased susceptibility to infections: The weakening of the immune system makes a person more vulnerable to various infections.
  • Depression: Cing can lead to severe depression and mental disorders.
  • Death: Without the treatment of scurvy can lead to death.

• At-risk groups:

  • Limited foods: People who do not consume enough fruits and vegetables are at risk of vitamin C.
  • Smokers: Smoking increases the need for vitamin C, so smokers need more vitamin C than non -smokers.
  • People with alcohol dependence: Alcohol may prevent the assimilation of vitamin C.
  • People with intestinal diseases: Diseases, such as Crohn’s disease and ulcerative colitis, can violate the absorption of vitamin C.
  • People with chronic diseases: Some chronic diseases, such as diabetes and cancer, can increase the need for vitamin C.
  • People taking certain drugs: Some drugs, such as aspirin and tetracycline, can affect the assimilation of vitamin C.
  • Infants who eat only cow’s milk: Cow milk contains little vitamin C, so babies that eat only cow’s milk are at risk of vitamin C.

• Diagnosis of vitamin C deficiency:

  • Symptoms Assessment: The doctor will conduct an examination and ask about the symptoms.
  • Blood test: Determining the level of vitamin C in the blood can help confirm the diagnosis of vitamin C.

• Treatment of vitamin C deficiency:

  • Reception of vitamin C additives: Treatment of vitamin C deficiency usually includes taking vitamin C additives. The dose of vitamin C depends on the degree of deficiency.
  • Diet correction: It is important to include in the diet products rich in vitamin C, such as citrus fruits, berries, vegetables and herbs.

Section 6: Interaction of vitamin C with other substances

Vitamin C can interact with other vitamins, minerals and drugs, affecting their absorption and effectiveness. It is important to know about these interactions in order to optimize the benefits of vitamin C and avoid possible side effects.

• Synergic action:

  • Vitamin E: Vitamin C regenerates vitamin E, returning it to an active antioxidant form after neutralization of free radicals. The combination of vitamins C and E provides more powerful antioxidant protection.
  • Glutathione: Vitamin C supports the level of glutathione, a powerful antioxidant that plays an important role in detoxification and immune function.
  • Ferulic acid: Ferulic acid stabilizes vitamin C and enhances its antioxidant properties. The combination of vitamin C, vitamin E and feculic acid provides maximum protection against damage caused by free radicals.

• Improving assimilation:

  • Iron: Vitamin C improves the absorption of a non -meter iron (from plant sources), turning it into a more digestible shape.
  • Copper: Vitamin C can improve copper assimilation.

• Potential interactions with drugs:

  • Aspirin: High doses of vitamin C can enhance the effect of aspirin and increase the risk of bleeding.
  • Warfarin (sandin): Vitamin C can affect the effectiveness of warfarin, anticoagulant used to prevent blood clots. People taking warfarin should consult a doctor before taking vitamin C.
  • Statin: Some studies show that high doses of vitamin C can reduce the effectiveness of statins, drugs used to reduce cholesterol.
  • Antacids containing aluminum: Vitamin C can increase the absorption of aluminum from antacids, which can be harmful to people with kidney diseases.
  • Chemotherapeutic drugs: Some studies show that high doses of vitamin C can affect the effectiveness of some chemotherapeutic drugs. People undergoing chemotherapy should consult a doctor before taking vitamin C.

• Potential interactions with minerals:

  • Zinc: High doses of vitamin C can affect zinc assimilation. It is recommended to take zinc separately from vitamin C.
  • Selenium: Vitamin C can influence the assimilation of Selena.

Recommendations on the accounting of interactions:

• Consult a doctor or pharmacist: Before taking the additives of vitamin C, especially in high doses, consult a doctor or pharmacist to make sure that there are no potential interactions with other drugs or additives that you take.
• Divide the reception of additives: If it is known about the interaction between vitamin C and other substance, try to divide the reception of additives into different periods of time.
• Follow the reactions: Pay attention to any unusual reactions or side effects after the start of taking vitamin C.

Section 7: Vitamin C: dosage, form and how to take it correctly

The correct dosage, the shape and method of taking vitamin C are crucial for achieving maximum benefit and minimizing possible side effects.

• Recommended daily dose (RSD):

  • Adults: 75 mg for women and 90 mg for men.
  • Pregnant: 85 mg.
  • Lactating: 120 mg.
  • Smokers: Smokers need more vitamin C, usually 35 mg per day more than non -smokers.

• The upper limit of consumption:

  • The upper limit of vitamin C consumption is 2000 mg per day. Reception of vitamin C in doses exceeding this limit can cause side effects, such as stomach and diarrhea disorder.

• Therapeutic doses:

  • In some cases, higher doses of vitamin C can be recommended for the treatment of certain conditions, such as colds, infections and deficiency of vitamin C. These doses should be prescribed by a doctor.

• Forms of vitamin C:

  • Ascorbic acid (L-acscorbic acid): The most common and bioavailable form of vitamin C. It is also the most acidic form and can cause stomach disorder in some people.
  • Sodium Ascorbat: A certain form of vitamin C, which is well tolerated by people with a sensitive stomach.
  • Calcium ascorbate: Another non -human form of vitamin C, which contains calcium.
  • Esther-C: The patented form of vitamin C, which contains calcium ascorbate and vitamin C metabolites. It is believed that it is better absorbed and persisted in the body longer than ascorbic acid.
  • Liposomal vitamin C: Vitamin C, encapsulated in liposomes, tiny spherical bubbles consisting of phospholipids. It is believed that this form is better absorbed, since liposomes protect vitamin C from destruction in the gastrointestinal tract.
  • Ascorbyl palmate: The fat -soluble form of vitamin C, which is used in cosmetics for external use.

• How to take vitamin C correctly:

  • With food: Taking vitamin C with food can improve its absorption and reduce the risk of stomach disorder.
  • Divide the dose: If you take high doses of vitamin C, divide the dose into several doses during the day. This can help reduce the risk of side effects and improve absorption.
  • Wrink with water: Drink enough water when taking vitamin C to prevent dehydration.
  • Avoid taking on an empty stomach: Taking vitamin C on an empty stomach can cause stomach disorder in some people.
  • Consider the composition: Pay attention to the composition of the additives of vitamin C. Some additives contain other vitamins and minerals that can interact with vitamin C.

• Side effects:

  • Indigestion: The most common side effect of vitamin C. To reduce the risk of stomach disorders, take vitamin C with food and divide the dose into several doses during the day.
  • Diarrhea: High doses of vitamin C can cause diarrhea.
  • Nausea: Some people experience nausea after taking vitamin C.
  • Heartburn: Vitamin C can cause heartburn in people prone to it.
  • Kidneys: High doses of vitamin C can increase the risk of kidney stones in people prone to this disease.

• Contraindications:

  • Hemochromatosis: People with hemochromatosis (a disease in which the body accumulates too much iron) should avoid taking high doses of vitamin C, since it improves iron absorption.
  • Renal failure: People with renal failure should take vitamin C with caution, since it can increase the risk of forming stones in the kidneys.
  • Glucose-6-phosphategidrogenase deficiency (G6FD): People with a deficiency of G6FD should avoid taking high doses of vitamin C, as this can lead to hemolytic anemia.

Section 8: Vitamin C: myths and reality

There are many myths and delusions around Vitamin C. It is important to distinguish facts from fiction in order to correctly use vitamin C and get the maximum benefit for the health and beauty of the skin.

• Myth 1: Vitamin C prevents a cold.

  • Reality: Vitamin C does not prevent colds, but it can help reduce the duration and severity of symptoms, especially in people subject to intensive physical exertion or living in cold climatic conditions. Studies have shown that regular use of vitamin C can reduce the duration of a cold by about 8% in adults and by 14% in children.

• Myth 2: The more vitamin C, the better.

  • Reality: The intake of vitamin C in doses exceeding the recommended daily dose does not bring additional benefits and can even cause side effects, such as stomach and diarrhea. The upper limit of vitamin C consumption is 2000 mg per day.

• Myth 3: Vitamin C treats cancer.

  • Reality: Although some studies have shown that high doses of vitamin C can have anti -cancer properties, additional studies are needed to confirm these results. Vitamin C is not a replacement for standard cancer treatment.

• Myth 4: All forms of vitamin C are equally effective.

  • Reality: Different forms of vitamin C have different bioavailability and tolerance. Ascorbic acid is the most bioavailable form, but it is also the most acidic and can cause stomach disorder in some people. Sodium ascorbate and calcium ascorbate are non -war forms that are well tolerated by people with a sensitive stomach. Liposomal vitamin C is considered more effective due to improved assimilation.

• Myth 5: Vitamin C is destroyed when cooking.

  • Reality: Vitamin C is really sensitive to heating, but not all vitamin C is destroyed when cooking. The best methods of cooking that save vitamin C include steaming, baking and frying. It is also important to avoid digestion of products containing vitamin C.

• Myth 6: Vitamin C treats all skin diseases.

  • Reality: Vitamin C is useful for the skin, but it is not a panacea from all skin diseases. It can help protect the skin from damage caused by free radicals, stimulate collagen synthesis, lighten the skin and reduce pigmentation. However, for the treatment of serious skin diseases, it is necessary to contact a dermatologist