Vitamin C

Vitamin C, is also called ascorbic acid. It is a collective term for L-ascorbic acid and its derivatives (modified forms). Vitamin C is one of the critical nutrients in an omnivore diet, due to the modern western diet. To ensure sufficient intake, certain food groups and their storage and preparation must be taken into account. In this article you will learn the most important facts about vitamin C and what you can do to get enough of it.

Functions

Vitamin C acts both as an antioxidant and as a cofactor in enzymatic reactions. Vitamin C has several functions in both areas. As an antioxidant, it protects DNA, lipids and LDL particles. In addition, it is responsible for the regeneration of vitamin E, tetrahydrofolic acid and glutathione. Vitamin C increases iron absorption. As a cofactor, it helps in the breakdown of tyrosine, in the production of collagen, in fatty acid metabolism, in the synthesis of messenger substances and hormones. Furthermore, it strengthens the immune defence, activates the synthesis of cytochrome P450, which is important for detoxification, and is involved in the synthesis of bile acid. In addition, vitamin C is said to have an anticarcinogenic effect.

and glutathione. Vitamin C increases iron absorption. As a cofactor, it helps in the breakdown of tyrosine, in the production of collagen, in fatty acid metabolism, in the synthesis of messenger substances and hormones. Furthermore, it strengthens the immune defence, activates the synthesis of cytochrome P450, which is important for detoxification, and is involved in the synthesis of bile acid. In addition, vitamin C is said to have an anticarcinogenic effect.

Occurrence

Plants and most animals can produce (synthesise) vitamin C themselves. However, humans lack three enzymes for synthesis. Therefore, vitamin C must be supplied from outside. Vitamin C is found in the following foods.

  • Potatoes
  • Fruits, such as sea buckthorn, rosehip, berries, citrus fruits, apples and kiwis.
  • Vegetables, such as peppers, broccoli and tomatoes
  • Sauerkraut
  • Parsley

The fermentation in sauerkraut produces many times more vitamin C than the actual cabbage contains. However, as this is a bound form of ascorbic acid, the cabbage should be warmed up so that the ascorbigen is released from the binding.

Metabolism

Vitamin C is actively absorbed by transporters through the mucous membranes. At very high doses, absorption can also occur passively. However, the absorption rate drops to 15 % at megadoses. In normal cases, however, the absorption rate is between 80 and 100 %. Vitamin C can be stored in the body (up to 3 g) in the liver, muscles, adrenal gland and pituitary gland. The surplus remains in the intestine and excretion takes place via kidneys and stool.

Since vitamin C is water-soluble, it passes into the cooking water. Preparation losses of about 30 % occur. Storage and exposure to oxygen lead to inactivation of the vitamin. Immediate blanching provides a remedy. Vitamin C is relatively stable in an acidic environment.

Deficiency

If you consume less than 30 mg/day of vitamin C, you will get a vitamin deficiency. However, symptoms only occur when the store falls below 0.3 g. These are:

  • Bleeding gums
  • Susceptibility to infection
  • Changes in the oral mucosa
  • Reduced adaptability
  • Weakness in performance
  • Susceptibility to stress

If less than 10 mg/day of vitamin C is consumed, this leads to scurvy. This can lead to tooth loss, impaired wound healing and even psychological disorders. Thanks to its storability, sauerkraut used to be used as a remedy against scurvy during long sea voyages.

Recommended intake & supply

The recommendation is 95 mg/day for women. For men, the recommended amount is 110 mg/day. The Tolerable Upper Intake Level is 2 g/day. Increased requirements may be due to sweat loss, illness, medication, smoking, alcohol abuse and in premature and newborn infants, pregnant and breastfeeding women. Pregnant and breastfeeding women should consume about 150 mg/day of vitamin C.

Although the average is well above the recommendation, this is not the case for 32% of men and 29% of women.

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