Vitamin C

Vitamin C, one of the most important vitamins for human being, can be found in all green plants, especially citrus fruits.

Symptoms of Vitamin C deficiency are weakness, loss of appetite, loss of immune functions (particularly in kids), cold and flu, painful bones, joints and muscles.
Moreover, the lack of this vitamin can cause slow healing and upset the digestive system and mucous membranes.

That’s why Vitamins are essential…

Ascorbic acid, commonly known as Vitamin C, is functionally most relevant for collagen synthesis, which assists connective tissue integrity (by a hydrogen bond between collagen proteins) of bone tissue dentine and teeth, wound healing and burns because it helps scar tissue formation. Furthermore, it enhances intestinal iron absorption, it’s essential to the synthesis of carnitine, in folic acid conversion into its active form THFA and in adrenalin and noradrenaline synthesis, which are two neurotransmitters of the sympathetic nervous system, release in stressing circumstances and elaborated in the medullary region of suprarenal glands.

Vitamin C is water-soluble nutrient; exposed to metals, alkalis, light or oxygen it easily oxidizes and its chemical formula is C6H8O6. Ascorbic Acid acts as an antioxidant, scavenging potentially harmful molecules called free radicals.

How, when and why intake vitamin C

The human body lacks the ability to synthesize and make Vitamin C and therefore depends on exogenous dietary sources to meet vitamin C needs, through a daily intake. Vitamin C can be found in all green plants, particularly in Citrus (Citrus Fruits). It’s useful for intracellular oxide reduction processes, causing an enhanced aromatic amino acid metabolism and the leakage of some intracellular substances.

Overdoses: Vitamin C exhibits remarkably low toxicity, cause it is water-soluble. So it could cause diarrhea but it won’t be absorbed by our tissues.

Recommended daily allowance (RDA): 50-75 mg per day, in adult and healthy people.

Pregnancy, lactation, hypothyroidism, surgery, inflammatory and chronic diseases request a major intake of Vitamin C. It’s worth mentioning that boiling temperatures will destroy Vitamin C rapidly: in other words, in any foodstuff, a large percentage is lost on cooking. Smoking, stress, fever or gas inhalation do not allow complete absorption of Vitamin C.

Sulfa drugs increase vitamin elimination, sodium bicarbonate, which create an alkaline environment, destroy Vitamin C and also too much water can damage our Ascorbic Acid body store.

The lack of Ascorbic Acid, in children from 2 to 20 months, is sometimes referred to as Barlow’s Disease, named after the physician who described it, rarely seen today in occidental countries. Basically, bottle-fed infants (with artificial milk poor in Vitamin C) suffer from fetid breath, coated tongue, and subperiosteal hemorrhages. In adults, Vitamin C deficiency is often due to a wrong diet. Severe cases are known as scurvy disease.

Focus on 100 gr. of Lemon

  • Vitamin C: 60 mg
  • Vitamin B1: 0,04 mg
  • Vitamin B2: 0,01 mg
  • Vitamin PP: 0,3 mg
  • Calcium: 14 mg
  • Phosphorus: 11 mg
  • Iron: 0,1 mg
  • Citric Acid: 6 g

The vitamins

Vitamins are naturally occurring organic substances which possess unique molecular structures and act as bioregulators and vital process catalysts.
Our organism is unable to synthesize them, so we need a daily dietary intake. Vitamins are also part of the enzymatic system as coferments. They are useful against anemia, strengthening our immune system and protecting the central nervous system.

Sporting advice

Take water with lemon, before doing exercise. You’ll improve your performances and prevent muscle aches.