C vitamin

When I saw the title, I think everyone thought of citrus fruits and their use in winter. However, vitamin C is a very important vitamin that has many functions in the body and has various nutritional sources in every season.

Since vitamin C cannot be synthesized in the body, it is a water-soluble vitamin that must be taken externally. It is also lost due to oxygen, light, heat, contact with metal. the most fragile is a vitamin. Vitamin C takes part in many metabolisms in the body. The excess amount taken into the body is not stored in the body and is excreted in the urine. For this reason, it should be taken in sufficient amounts daily so that the body can continue its normal function in a healthy way.

What are the benefits of vitamin C?

So to speak, vitamin C has countless benefits:

  • It is thought to have a protective effect on the body against infections and bacterial toxins.

  • It has been reported to increase the amount of some immune elements. In this way, it strengthens the immune system.

  • Vitamin C is also helpful for the use of some nutrients in the body. Vitamin C increases the absorption of iron. In order to have this effect, iron and vitamin C source foods must be taken at the same time. It has been reported that vitamin C is also necessary for better use of calcium, vitamin A, vitamin E and some B group vitamins in the body.

  • Vitamin C is anticarcinogenic. In other words, it helps to prevent cancer-causing effects by reducing the effect of some toxic elements.

  • Vitamin C in the eye protects the eye from the harmful effects of sunlight.

  • It also has an effect on cholesterol metabolism. It has been reported to increase HDL cholesterol and prevent LDL cholesterol oxidation.

  • It prevents attacks in gout.

  • It takes part in the synthesis of collagen, the protein that holds tissues together.

  • It has an effect on the strength of the capillaries. In its insufficiency, bleeding may occur in light strokes due to weakening of blood vessels.

  • It is involved in the synthesis of steroid hormones. Steroids act against wounds and inflammation.

What is the importance of vitamin C in strengthening immunity?

In fact, it has not been fully explained how vitamin C protects the body from infections. However, the decrease in the amount of vitamin C in the body during infection and the fact that this decrease is due to the destruction of microorganisms and the use of vitamin C to protect immune system cells that kill bacteria supports that vitamin C protects the body from infections. It has also been reported that vitamin C increases the level of Immunoglobulin A and Immunoglobulin M, which are components of the immune system, and reduces the activities of viruses.

Vitamin C is a very important antioxidant vitamin and with this feature it improves the immune system. Antioxidants prevent the action of free oxygen radicals that damage body cells.

Are there any side effects of Vitamin C?

Such is the case in the case of excessive intake. Excessive intake of vitamin C reduces the absorption of vitamin B12 and to stomach ailments cause has been reported. In addition, when high doses of vitamin C are taken, the benefit is not at the desired level, since the absorption is reduced.

Excessive intake of vitamin C has been reported to be risky in premature babies as they cannot be excreted from the body.

It has been reported that excessive vitamin C intake can have a toxic effect in some individuals. For example, individuals with insufficient glucose 6 phosphate dehydrogenase enzyme…

What are the diseases seen in vitamin C deficiency?

Since vitamin C is necessary for the regular functioning of many mechanisms in the body, the daily requirement must be met. When the need is not met, various health problems begin to occur in the body. These problems start out as mild and the symptoms become more severe as the disability increases.

Symptoms of vitamin C deficiency are as follows:

  • Tiredness

  • delay in wound healing

  • Decreased resistance to infections

  • Unwillingness

  • Loss of appetite

  • Anemia

  • Swelling and bleeding in the gums

  • tooth decay

  • tooth loss

  • pause in growth

  • Dry skin

  • Unhealthy hair (Dry, brittle hair)

  • swelling and pain in the joints

  • Scurvy: It is the most severe picture that can be seen as a result of chronicity of vitamin C insufficiency. Scurvy is a disease that is characterized by symptoms such as fatigue, swelling and pain in the joints, bleeding and loss of teeth, redness of the skin, fractures in the bones, which can result in death if left untreated.

Which fruits and vegetables contain vitamin C?

Although vitamin C is popular with citrus fruits, it has a source in every season. Fruits and vegetables that are rich in vitamin C include:Capia pepper, green pepper, bell pepper, hot pepper, parsley, strawberry, kiwi, pineapple, mango, orange, tangerine, lemon, grapefruit, tomato, broccoli, cauliflower, cabbage, kale, Brussels sprouts, potatoes, peas, papaya, chervil currant, blackberry, melon, grape, spinach, arugula etc.

As you can see, vitamin C has a wide nutritional source. However, vitamin C is a very delicate vitamin.Therefore, in order to benefit adequately from this delicate vitamin, it is necessary to pay attention in all areas, from storage conditions to preparation and cooking conditions.

Things to consider in foods rich in vitamin C:

  • The cooking method used in foods containing vitamin C may cause vitamin loss. For example, cooking vegetables in plenty of water and discarding this water causes the loss of almost all of the vitamins in it. Because vitamin C is already a water-soluble vitamin and passes into the cooking water. The correct method is to cook in a short time in boiling water without water or with little water. This reduces the loss of vitamins.

  • If the food containing vitamin C is kept waiting after cutting or cooking, vitamin loss will occur again. In other words, when you cook the orange juice you drink by squeezing it well or the vegetables you cut and cut in the morning, you cannot benefit from the vitamin C in the meal enough. In order to prevent the loss of this vitamin, you should clean the vegetables when you are cooking, cook them as soon as they are cut and consume them without waiting with the cooking water. The same is true for fruit and fruit juices, they should be consumed without waiting.

  • Products such as soda added during cooking increase vitamin loss. In addition, some dressings added to salads can increase the loss of vitamins, so they should be dressed just before consumption.

  • The fact that the pot used for cooking is iron or copper is another factor that causes loss with the contact of the vitamin.

  • Canned food, which is preferred for its practicality, is not high in vitamin loss if it is prepared under appropriate cooking conditions and with cooking water. However, there is also a loss during waiting. Storing cans in a cool place helps to reduce loss.

  • Using metal knives, peeling and chopping tools also causes vitamin loss.

  • Improper storage conditions also cause vitamin loss. Storing in a cold place reduces the loss of vitamin C. In addition, since the surface area is larger, the loss in leafy vegetables is higher than in root vegetables.

  • Finally, I would like to mention the following: The environment in which the food is grown, conditions and ripening state also affect the vitamin C value. In general, as the amount of ripening increases, the vitamin C value of vegetables and fruits decreases, and the vitamin C value of the food with a high sun benefit rate will be higher.

At the beginning of this topic, I think it is better understood why I used the word delicate for vitamin C. For these reasons, the best source of vitamin C is fresh fruits and vegetables. And the less you do, the more you benefit.

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