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ASCORBIC ACID (vitamin C) | Article


Vitamin C or L-Ascorbat Acid is a nutrient that is very necessary for humans. It does many physiological functions such as antioxidant activity, modulation of immune systems, and collagen synthesis, carnitine and neurotransmitters.

Foods that are rich in vitamin C can reduce the risk for some cancers, including from the mouth, esophagus, stomach, and breast.  Long-term use of additional vitamin C can protect against cataracts.  Helps make collagen, the connective tissue that knits together to hurt and support the walls of blood vessels.

Helps make neurotransmitters serotonin and norepinephrine act as antioxidants, neutralizing unstable molecules that can damage cells.  Bolster immune system.


Fruit and fruit juices (especially oranges), potatoes, broccoli, peppers, spinach, strawberries, tomatoes, Brussels sprouts.

Previous studies could not show benefits regarding vitamin C consumption and cancer prevention, mortality reduction, prevention of cardiovascular events, urinary stone production and similar cold reduction.

Lee et al assessed the relationship between vitamin C intake and mortality from cardiovascular disease in 1923 diabetic postmenopausal women.  They concluded that intake of vitamin C from food had no relationship with mortality results.  In contrast, additional vitamin C intake of more than 300 mg / d shows a positive relationship with cardiovascular disease.

The effect of vitamin C on the treatment and prevention of the common cold is a very challenging topic and there has been a lot of controversy since 70 years ago.

Results from a recent meta-analysis of 29 clinical trials including 11306 subjects showed that regular supplementation with vitamin C in the ordinary population had no effect on the incidence of the common cold.

In another study comparing 31 clinical trials with 9745 common cold episodes, the duration of the common cold symptoms reduced with regular vitamin C intake, a systematic review was carried out on 598 participants who were exposed to short durations of excessive physical stress.

It revealed that vitamin C halved the risk of flu  ordinary.  The interventions of this study were at least 0.2 g / d orally administered vitamin C for one day or for a period.

Side effects:

Although vitamin C is a vitamin with a well-known and powerful antioxidant ability, it has been shown that it can have a prooxidant effect and can cause damage by stimulating lipid peroxidation.  In addition, the short-term healthy effects of vitamin C may not be related to long-term beneficial effects and can even be dangerous.

One important point observed in several studies is that, intake of vitamin C from food does not show the damaging effects as seen with vitamin C intake from supplements.

An explanation of these features can be antioxidants that are naturally present in biochemically balanced foods, which means that they are part of a combination of redox agents in an oxidized and reduced form, whereas this balance may not be present in every supplement pill.

Article source : Vitamin, are they safe ?

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